Vegan Health ArticlesIron Content of Some Plant Foods
A Vegan Health Article from All-Creatures.org

These vegan health articles are presented to assist you in taking a pro-active part in your own health.

See All-Creatures.org Health Position and Disclaimer

Iron Content of Some Plant Foods
Dr. Neal Pinckney
www.kumu.org
  Food Ratio* Portion Iron (mg)
Swiss chard 11.3 1 cup 4.0
Blackstrap molasses 7.6 1 tblsp 6.4
Tofu, firm 7.1-9.9 cup 7-13
Beet greens 7.0 1 cup 2.7
Spinach 6.75 1 cup 2.0
Bok choy (Chinese cabbage) 5.6 1 cup 1.8
Turnip greens 4.0 1 cup 3.2
Tomato juice, canned 3.4 1 cup 1.4
Green beans 3.2 1 cup 1.1
Brussel sprouts 3.1 1 cup 1.2
Soybeans, boiled 3.0 1 cup 8.8
Broccoli 3.0 1 cup 1.1
Lentils 2.9 1 cup 6.6
Kale 2.8 1 cup 1.2
Quinoa, whole or ground 2.5 1 cup 5.3
Kidney beans 2.3 1 cup 5.2
Lima beans 2.1 1 cup 2.3
Pinto beans 1.9 1 cup 1.9
Peas 1.8 1 cup 2.5
Soy milk 1.8 1 cup 1.5
Prune juice 1.7 1 cup 3.0
Black beans 1.6 1 cup 3.6
Apricots 1.3 5 halves 2.0
Peas, blackeye 1.3 1 cup 4.3
Bulgur wheat, cooked 1.2 1 cup 1.8
Tempeh (soy product) 1.1 1 cup 3.8
Potato (medium size) 1.1 6 oz 2.8
Chickpeas/garbanzo beans 1.0 1 cup 4.7
Figs,dried 0.9 5 medium 2.1
Raisins 0.7 cup 1.6
Prunes 0.7 5 medium 1.0
Millet 0.5 1 cup 1.5
Watermelon 0.5 medium slice 1.6
Wheat gluten/seitan 0.1 cup 4.0

* The RATIO is a measure of a nutrient per calorie. Many foods cannot be accurately measured as called for in recipes. Is a cup of spinach loosely or tightly packed? The ratio column lists milligrams per 100 calories of each food item, a constant value no matter what portion size.

Return to Vegan Health Articles
Visit Food Hazards in Animal Flesh and By-products

All-Creatures.org Health Position and Disclaimer

We began this archive as a means of assisting our visitors in answering many of their health and diet questions, and in encouraging them to take a pro-active part in their own health. We believe the articles and information contained herein are true, but are not presenting them as advice. We, personally, have found that a whole food vegan diet has helped our own health, and simply wish to share with others the things we have found. Each of us must make our own decisions, for it's our own body. If you have a health problem, see your own physician.