Vegan sources of iron?!
Answers:
Men need 9mg a day (women need 14g) so its not hard to get!. (two tbsp thyme for example would give you 11mg)!.
The following info is in the format of; Food, Measure, Mg of Iron
Molasses can, third extraction or blackstrap
1 cup:328g
52!.8
Pumpkin & squash seed kernels roasted
1 cup:227g
33!.91
Potato flour
1 cup:179g
30!.78
Spirulina dried
100g
28!.5
Breakfast cereals e!.g!. corn flakes (fortified)
1 cup:33g
20!.95
Sesame seeds whole, dried
1 cup:144g
20!.95
Molasses cane, second extraction or medium
1 cup:328g
19!.68
Quinoa
1 cup:170g
15!.73
Molasses cane, first extraction or light
1 cup:328g
14!.1
Tofu raw, firm, prepared w/calcium sulphate
? cup:126g
13!.19
Broadbeans (fava beans) raw
1 cup: 150g
10!.05
Sunflower seed kernels dried
1 cup: 144g
9!.75
Soy flour
1 cup: stirred:100g
9!.24
Cocoa dry powder, plain
1 cup:86g
9!.2
Soya beans cooked
1 cup: 172g
8!.84
Endive raw
1 head:513g
8!.72
Pistachio nuts dried
1 cup: 128g
8!.68
Tofu raw, firm, prepared w/calcium sulphate
? block:81g
8!.48
Hummus
1 cup:246g
8!.41
Dried mixed fruit
11 oz pkg:293g
7!.94
Quinoa
? cup:85g
7!.86
Tomato paste canned
7 oz can:170g
7!.7
Miso
1 cup:275g
7!.535
Apricots dehydrated
1 cup:119g
7!.5
Oats
1 cup:156g
7!.36
Lima beans canned
1 can:454g
7!.21
Wheat durum
1 cup:192g
6!.75
Peanuts raw
1 cup:146g
6!.68
Barley
1 cup:184g
6!.62
Molasses cane, third extraction or blackstrap
1 fl oz:41g
6!.6
Lentils cooked
1 cup: 198g
6!.59
Peaches dried
1 cup halves:160g
6!.49
Spinach cooked
1 cup: 180g
6!.43
Wheat germ crude
1 cup: 100g
6!.26
Apricots dried
1 cup halves:130g
6!.11
Potatoes cooked in skin
1 potato:136g
5!.94
Peas green, canned
1 lb:454g
5!.902
Ginger root crystallized, candied
1 oz:28g
5!.88
Sesame butter paste
1 oz:28!.4g
5!.45
Beets canned, drained solids
2 can:294g
5!.35
Peas green, canned
1 can:482g
5!.35
Cashew nuts oil roasted
1 cup wholes & halves:130g
5!.33
Kidney beans cooked
1 cup:177g
5!.28
Almonds dried, blanched
1 c whole kernels:145g
5!.27
Cabbage raw
1 head:908g
5!.08
Baked beans
1 cup:253g
5
Peanut butter
1 cup:258g
4!.9
Edit; lol, yes sweetheart, I guessed it was you - that's why you got an answer - not just a 'go and look it up yourself' hahahaWww@FoodAQ@Com
The following info is in the format of; Food, Measure, Mg of Iron
Molasses can, third extraction or blackstrap
1 cup:328g
52!.8
Pumpkin & squash seed kernels roasted
1 cup:227g
33!.91
Potato flour
1 cup:179g
30!.78
Spirulina dried
100g
28!.5
Breakfast cereals e!.g!. corn flakes (fortified)
1 cup:33g
20!.95
Sesame seeds whole, dried
1 cup:144g
20!.95
Molasses cane, second extraction or medium
1 cup:328g
19!.68
Quinoa
1 cup:170g
15!.73
Molasses cane, first extraction or light
1 cup:328g
14!.1
Tofu raw, firm, prepared w/calcium sulphate
? cup:126g
13!.19
Broadbeans (fava beans) raw
1 cup: 150g
10!.05
Sunflower seed kernels dried
1 cup: 144g
9!.75
Soy flour
1 cup: stirred:100g
9!.24
Cocoa dry powder, plain
1 cup:86g
9!.2
Soya beans cooked
1 cup: 172g
8!.84
Endive raw
1 head:513g
8!.72
Pistachio nuts dried
1 cup: 128g
8!.68
Tofu raw, firm, prepared w/calcium sulphate
? block:81g
8!.48
Hummus
1 cup:246g
8!.41
Dried mixed fruit
11 oz pkg:293g
7!.94
Quinoa
? cup:85g
7!.86
Tomato paste canned
7 oz can:170g
7!.7
Miso
1 cup:275g
7!.535
Apricots dehydrated
1 cup:119g
7!.5
Oats
1 cup:156g
7!.36
Lima beans canned
1 can:454g
7!.21
Wheat durum
1 cup:192g
6!.75
Peanuts raw
1 cup:146g
6!.68
Barley
1 cup:184g
6!.62
Molasses cane, third extraction or blackstrap
1 fl oz:41g
6!.6
Lentils cooked
1 cup: 198g
6!.59
Peaches dried
1 cup halves:160g
6!.49
Spinach cooked
1 cup: 180g
6!.43
Wheat germ crude
1 cup: 100g
6!.26
Apricots dried
1 cup halves:130g
6!.11
Potatoes cooked in skin
1 potato:136g
5!.94
Peas green, canned
1 lb:454g
5!.902
Ginger root crystallized, candied
1 oz:28g
5!.88
Sesame butter paste
1 oz:28!.4g
5!.45
Beets canned, drained solids
2 can:294g
5!.35
Peas green, canned
1 can:482g
5!.35
Cashew nuts oil roasted
1 cup wholes & halves:130g
5!.33
Kidney beans cooked
1 cup:177g
5!.28
Almonds dried, blanched
1 c whole kernels:145g
5!.27
Cabbage raw
1 head:908g
5!.08
Baked beans
1 cup:253g
5
Peanut butter
1 cup:258g
4!.9
Edit; lol, yes sweetheart, I guessed it was you - that's why you got an answer - not just a 'go and look it up yourself' hahahaWww@FoodAQ@Com
SPINACH :)Www@FoodAQ@Com
Spinach, one of the healthiest foods you can eat, great source of iron!. Make sure you eat it raw or it loses much of its nutritional value!.Www@FoodAQ@Com
spinach!.!.i have it maybe once a week!? You can add garlic powder to make it taste a little better-steam it also haha
yummy with pasta!Www@FoodAQ@Com
yummy with pasta!Www@FoodAQ@Com
Tam said it all! :)Www@FoodAQ@Com
S-P-I-N-A-C-H!Www@FoodAQ@Com
Green leafy veges!. The greener the better!.Www@FoodAQ@Com