Foods With Iron for Vegetarians

 

Vegetarians do not consume most animal products, particularly red meat. Some vegetarians consume dairy products, eggs and/or fish. Vegans consume no animal products. Iron, an essential trace mineral, comes in two forms: heme and non-heme. While both forms are used by the body, heme iron, found in animal foods, is better absorbed and more readily used by the body. Ideally, a diet should include foods rich in heme and non-heme iron.

Legumes

According to the National Institutes of Health Office of Dietary Supplements, legumes, such as starchy beans and soy foods, are good food sources of iron. Soybeans and lentils are legumes that offer the most iron per 1 cup serving. One cup of boiled, mature soybeans provides 8.8 mg iron, meeting roughly 50 percent of the recommended daily value, or DV, for this nutrient. Boiled lentils offer 6.6 mg, meeting 35 percent of the DV. Kidney, Lima and navy beans all meet about 25 percent of the DV for iron per 1 cup, cooked. One cup of pinto or black beans, cooked, as well as a 1/2 cup serving of firm, raw tofu each provide approximately 3.5 mg iron, meeting 20 percent of the DV.

Cereals and Bread

Iron-fortified ready-to-eat breakfast cereal is rich in iron, providing 18 mg per 3/4 to 1 cup serving, or 100 percent of the DV. Similarly, 1 cup instant, fortified quick-cooking oatmeal offers 10 mg iron per cup, meeting 60 percent of the DV. Quinoa is a highly nutritious protein-rich whole grain. One cup, cooked, provides approximately 2.8 mg iron, meeting 15 percent of the DV. Iron-enriched instant grits, prepared with water, provide 1.5 mg iron per 1 cup serving, meeting about 8 percent of the DV. Enriched white bread and whole wheat bread are also food sources of iron. One slice of either provides about 0.9 mg, meeting 6 percent of the DV for this nutrient.

Other Foods

There are other food sources of iron. For example, blackstrap molasses is an iron powerhouse. A 1 tbsp. serving provides 3.5 mg, meeting 20 percent of the DV. Raisins are a particularly iron-rich fruit, offering 1.5 mg per 1/2 cup, packed. While spinach is known for being an iron-rich leafy green vegetable, providing 3.2 mg per 1/2 cup, boiled, it contains a substance known as oxalic acid or oxalate. Unfortunately, oxalic acid binds with iron, inhibiting its absorption. Thus, although spinach is a very healthy food, it is not the best vegetarian source of iron.

For vegetarians that consume fish and shellfish, oysters, clams, blue crab, tuna and halibut are good food sources of heme iron

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