1. Tofu, Tempeh, Natto and Soybeans
Soybeans contain around 8.8 mg of it per cup or 49% of the Recommended Dietary
Intake (RDI). The same portion of natto, a fermented soybean product, offers 15 mg,
or 83% of the Recommended Dietary Intake (RDI).
6 ounces or 168 grams of tofu or tempeh each offer 3–3.6 mg of iron, or up to approximately
20% of the RDI.
2. Lentils
Lentils provide 6.6 mg of iron per cooked cup or 37% of the RDI of iron.
3. Other Beans and Peas
White, lima, red kidney and navy beans closely follow soybeans, offering 4.4–6.6 mg of
iron per cup cooked, or 24–37% of the RDI, However, chickpeas and black-eyed peas have
the highest iron content, as they provide around 4.6–5.2 mg per cup cooked, or 26–29% of
the RDI.
4. Pumpkin, Sesame, Hemp and Flaxseeds
These 3 seeds are the richest sources of iron, containing around 1.2–4.2 mg per two
tablespoons, or 7–23% of the RDI, Products derived from these seeds are also worth
considering for good iron intake.
For instance, two tablespoons of tahini, a paste made from sesame seeds, contain 2.6 mg of iron — which is 14% of the RDI.
Similarly, hummus made from chickpeas and tahini provides you with around 3 mg of iron per half cup, or 17% of the RDI.
For instance, two tablespoons of tahini, a paste made from sesame seeds, contain 2.6 mg of iron — which is 14% of the RDI.
Similarly, hummus made from chickpeas and tahini provides you with around 3 mg of iron per half cup, or 17% of the RDI.
5. Cashews, Pine Nuts and Other Nuts
This is especially true for almonds, cashews, pine nuts and macadamia nuts, contains
1–1.6 mg of iron per ounce, or around 6–9% of the RDI.
6. Leafy Greens
Leafy greens, such as spinach, kale, swiss chard, collard and beet greens contain approx
2.5–6.4 mg of iron per cooked cup, or 14–36% of the RDI.
For example, 100 grams of spinach contains 1.1 times more iron than the same amount of
red meat and 2.2 times more than 100 grams of salmon. This is also 3 times more than
100 grams of boiled eggs and 3.6 times more than the same amount of chicken!
7. Tomato Paste
Half a cup or 118 ml of tomato paste offers 3.9 mg of iron, or 22% of the RDI, whereas
1 cup or 237 ml of tomato sauce offers 1.9 mg or 11% of the RDI. Sun-dried tomatoes are
another iron-rich source, providing 1.3–2.5 mg per half cup, or up to 14% of the RDI
8. Potatoes
8. Potatoes
One large, unpeeled potato approximately 10.5 ounces or 295 grams provides 3.2 mg of iron,
which is 18% of the RDI.
Sweet potatoes contain slightly less iron around 2.1 mg for the same quantity or 12% of the RDI.
Sweet potatoes contain slightly less iron around 2.1 mg for the same quantity or 12% of the RDI.
9. Mushrooms
One cup cooked white mushrooms contains around 2.7 mg or 15% of the RDI
10. Palm Hearts
They contain a fair amount of iron, 4.6 mg per cup, or 26% of the RDI.
11. Prune Juice
Prune juice, in particular, offers about 3 mg of iron per cup or 237 ml. Surprisingly around
17% of the RDI and is twice as much iron than the same quantity of prunes.
12. Olives
They contain around 3.3 mg of iron per 3.5 ounces or 100 grams i.e. 18% of the RDI.
13. Mulberries
13. Mulberries
They offer around 2.6 mg of iron per cup i.e. 14% of the RDI
14. Amaranth
Amaranth contains around 5.2 mg of iron per cup cooked or 29% of the RDI
15. Spelt
It contains around 3.2 mg of iron per cup cooked or 18% of the RDI.
16. Oats
A cup of cooked oats contains around 3.4 mg of iron — 19% of the RDI
17. Quinoa
offers around 2.8 mg of iron per cup cooked, or 16% of the RDI.
18. Coconut Milk
Coconut milk contains a good amount of iron; more specifically, around 3.8 mg per half
cup or 118 ml, or around 21% of the RDI.
19. Dark Chocolate
Not only does it offer 3.3 mg of iron per ounce or 28 grams, meeting around 18%
20. Blackstrap Molasses
In terms of iron, it contains around 1.8 mg of iron per two tablespoons or around 10% of the RDI.
Apart from these options increase Vit C intake as it helps to absorb iron into the body from foods and try to prepare your food in cast iron pans.
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