What are good vegetarian sources of iron?

Thoushaltnot wrote: »

Top 10 Iron Rich Foods For Vegetarians

1.) Soybeans, cooked – 8.8 mg
2.) Blackstrap Molasses
3.) Lentils, cooked
4.) Spinach, cooked
5.) Quinoa, cooked
6.) Tofu
7.) Bagel, enriched
8.) Tempeh
9.) Lima Beans, cooked
10.) Swiss Chard, cooked

I love all of these things, and eat most pretty regularly. Haven't cooked with molasses in a while though. Must pick some up, it smells fantastic, reminds me of horse feed! Can never seem to get enough iron from my diet though, I always end up going back on to the ferrograd c.

There are two forms of dietary iron: heme and nonheme. Heme iron is derived from hemoglobin, the protein in red blood cells that delivers oxygen to cells. Heme iron is found in animal foods that originally contained hemoglobin, such as red meats, fish, and poultry. Iron in plant foods such as lentils and beans is arranged in a chemical structure called nonheme iron URL="http://dietary-supplements.info.nih.gov/factsheets/iron.asp#en9"][COLOR=#0000ff]9[/COLOR][/URL. This is the form of iron added to iron-enriched and iron-fortified foods. Heme iron is absorbed better than nonheme iron, but most dietary iron is nonheme iron URL="http://dietary-supplements.info.nih.gov/factsheets/iron.asp#en8"][COLOR=#0000ff]8[/COLOR][/URL. A variety of heme and nonheme sources of iron are listed in Tables 1 and 2.

Table 1: Selected Food Sources of Heme Iron URL="http://dietary-supplements.info.nih.gov/factsheets/iron.asp#en10"][COLOR=#0000ff]10[/COLOR][/URL FoodMilligrams
per serving% DV*Chicken liver, cooked, 3½ ounces12.870Oysters, breaded and fried, 6 pieces4.525Beef, chuck, lean only, braised, 3 ounces3.220Clams, breaded, fried, ¾ cup3.015Beef, tenderloin, roasted, 3 ounces 3.015Turkey, dark meat, roasted, 3½ ounces2.310Beef, eye of round, roasted, 3 ounces2.210Turkey, light meat, roasted, 3½ ounces1.68Chicken, leg, meat only, roasted, 3½ ounces1.36Tuna, fresh bluefin, cooked, dry heat, 3 ounces1.16Chicken, breast, roasted, 3 ounces1.16Halibut, cooked, dry heat, 3 ounces0.96Crab, blue crab, cooked, moist heat, 3 ounces0.84Pork, loin, broiled, 3 ounces0.84Tuna, white, canned in water, 3 ounces0.84Shrimp, mixed species, cooked, moist heat, 4 large0.74

Table 2: Selected Food Sources of Nonheme Iron URL="http://dietary-supplements.info.nih.gov/factsheets/iron.asp#en10"][COLOR=#0000ff]10[/COLOR][/URL FoodMilligrams
per serving% DV*Ready-to-eat cereal, 100% iron fortified, ¾ cup 18.0100Oatmeal, instant, fortified, prepared with water, 1 cup10.060Soybeans, mature, boiled, 1 cup 8.850Lentils, boiled, 1 cup6.635Beans, kidney, mature, boiled, 1 cup5.225Beans, lima, large, mature, boiled, 1 cup4.525Beans, navy, mature, boiled, 1 cup4.525Ready-to-eat cereal, 25% iron fortified, ¾ cup4.525Beans, black, mature, boiled, 1 cup3.620Beans, pinto, mature, boiled, 1 cup 3.620Molasses, blackstrap, 1 tablespoon3.520Tofu, raw, firm, ½ cup3.420Spinach, boiled, drained, ½ cup3.220Spinach, canned, drained solids ½ cup2.510Black-eyed peas (cowpeas), boiled, 1 cup1.810Spinach, frozen, chopped, boiled ½ cup1.910Grits, white, enriched, quick, prepared with water, 1 cup1.58Raisins, seedless, packed, ½ cup1.58Whole wheat bread, 1 slice0.96White bread, enriched, 1 slice0.96



sorry for such a long post but i went thought the very same issues when i was pregnant with my daughter, you dont really have to eat meat to be honest lentils spinach beans etc all are great,

Seaweed is apparently loaded with iron and lots of other essential nutrients. Google it!

I find the roasted ones to be delicious.