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Iron Sources for Vegetarians

Posted by Lela D.

A common concern of vegetarians is getting enough iron. Here are some plant-based sources to up your iron intake:

Tofu (1/2 cup) - 7mg
Iron-fortified cereals (1 oz) - 4-8mg
Cream of wheat (1/2 cup, cooked) - 5mg
Blackstrap molasses (one tablespoon) - 3.5mg
Pumpkin seeds (two tablespoons) - 3mg
Lentils (1/2 cup, cooked) - 3mg
Prune juice (8 oz) - 3mg
Chick peas (1/2 cup, canned) - 2mg
Swiss chard (1/2 cup) - 2mg
Dried fruits: apricots, peaches (3 oz) - 2mg
Beans: black, kidney (1/2 cup) - 2mg
Tomato paste (2 oz) - 2 mg
Figs (5) - 2mg
Jerusalem artichoke (1/2 cup, raw) - 2mg

Women should aim for 15 milligrams of iron per day. Men and post-menopausal woman need about 10 milligrams. Children and women who are pregnant or nursing need more.


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