Foods that are high in iron....

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Well it's been one full week that I have become Vegetarian!! 

This week tasks are finding out more information on the foods that I eat to ensure that I am receiving the same benefits of iron that I received when I was eating meat.  Below is a chart of foods in measurements and the mg of iron it provides.

The RDA for iron age    19 - 50 for adult men is 8mg
                                      19-50 for women is 18mg
                                      50 - over for w/m is 8mg

* Both calcium and tannins (found in tea and coffee) reduce iron absorption. Tea, coffee, and calcium supplements should be used several hours before a meal that is high in iron

Bran flakes, 1 cup 11.0

Oatmeal, 1 packet 6.3

Pasta, 1 cup, cooked 1.7

Samolina, Cream of wheat, 1/2 cup cooked 5.5

Wheat germ, 2 tablespoon 1.2

Whole wheat bread, 1 slice 0.9

White bread, 1 slice 0.7

Iron in Vegetables (1/2 cup cooked)

Sea vegetables 18.1- 42.0

Swiss chard 2

Turnip greens 1.6

Sweet potatoes, canned 1.7

Turnip greens 1.6

Pumpkin, cooked 1.7

Potato, baked with skin 1.7

Turnip greens 1.6

Prune juice, 4 oz 1.5

Spinach cooked 1.5

Beet greens cooked 1.4

Potato, 1 large 1.4

Bok choy cooked 0.7

Peas, cooked 0.65

Green beans, cooked 0.60

Tomato juice 0.6

Broccoli, cooked 0.55

Watermelon, 1/8 medium 0.5

Iron in Legumes (1/2 cup cooked)

Lentils 3.2

Black eye beans 2.6

Navy beans 2.5

Pinto beans 2.2

Lima beans 2.2

Kidney beans Rajmah 1.5

Chick peas (200 g) 6.2

Iron in Soy foods (1/2 cup cooked)

Tofu 6.6

Soybeans 4.4

Tempeh 1.8

Soy milk 0.9

Iron in Nuts/Seeds (2 Tablespoon)

Pumpkin seeds 2.5

Figs, dried, 5 2.0

Dried apricot, 5 1.6

Almond, 1/4 cup 1.3

Tahini 1.2

Sesame 1.2

Sunflower seeds 1.2

Cashew nuts 1.0

Soybeans, cooked 1 cup 8.8

Black strap molasses 2 Tbsp 7.2

Lentils, cooked 1 cup 6.6

Spinach, cooked 1 cup 6.4

Quinoa, cooked 1 cup 6.3

Tofu 4 ounces 6.0

Bagel, enriched 3 ounces 5.2

Tempeh 1 cup 4.8

Lima beans, cooked 1 cup 4.4

Swiss chard, cooked 1 cup 4.0

Black beans, cooked 1 cup 3.6

Pinto beans, cooked 1 cup 3.5

Turnip greens, cooked 1 cup 3.2

Chickpeas, cooked 1 cup 3.2

Potato 1 large 3.2

Kidney beans, cooked 1 cup 3.0

Prune juice 8 ounces 3.0

Beet greens, cooked 1 cup 2.7

Tahini 2 Tbsp 2.7

Veggie hot dog 1 hot dog 2.7

Peas, cooked 1 cup 2.5

Black-eyed peas, cooked 1 cup 2.3

Cashews 1/4 cup 2.1

Brussels sprouts, cooked 1 cup 1.9

Bok choy, cooked 1 cup 1.8

Bulgur, cooked 1 cup 1.7

Raisins 1/2 cup 1.6

Almonds 1/4 cup 1.5

Apricots, dried 15 halves 1.4

Veggie burger, commercial 1 patty 1.4

Watermelon 1/8 medium 1.4

Soy yogurt 6 ounces 1.1

Tomato juice 8 ounces 1.0

Green beans, cooked 1 cup 1.2

Kale, cooked 1 cup 1.2

Sunflower seeds 1/4 cup 1.2

Broccoli, cooked 1 cup 1.1

Millet, cooked 1 cup 1.1

Sesame seeds 2 Tbsp 1.0