Guest guest Posted February 25, 2010 Report Share Posted February 25, 2010 Does anyone have a printable list of veg. foods high in iron. Everything I'm finding on the web is not printer friendly. Thanks Sam Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 25, 2010 Report Share Posted February 25, 2010 Copy and paste it into word, or any other word proccessing program? Jarte's a good and free choice. As for iron rich foods, Spinach and most dark leafy greens are a good choice, that would include kale, collard greens, etc. I don't have figures to hand. I want to say various types of beans are usually a fairly good choice, but I'm not a 100% sure on that. Dennis Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 25, 2010 Report Share Posted February 25, 2010 Funny, I never would have thought of that! But I'm not having much luck with the cut & paste, but still trying! Thanks Sam Copy and paste it into word, or any other word proccessing program? Jarte's a good and free choice. Dennis Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 25, 2010 Report Share Posted February 25, 2010 It worked. I think I have one now. Thanks Sam Funny, I never would have thought of that! But I'm not having much luck with the cut & paste, but still trying! Thanks Sam __ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 26, 2010 Report Share Posted February 26, 2010 The below listings are based on a 100 gram serving of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of iron to the lowest amount of iron. We ended the table at " Milk, Human " (breast milk) as this is the only natural source of milk-based iron for humans, which of course is intended for our infancy. The sourse of the data listed here is the USDA Nutrient Database: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl . Please notify us of any errors. As foods containing cholesterol may pose a threat to human health, all foods in the following chart containing cholesterol have had the amount of cholesterol highlighted in red. In addition, as fiber is important to human health, all foods with no fiber have had the fiber section highlighted in red. Source Iron mg Calcium mg Fat g Cholesterol mg Protein g Magnesium mg Fiber g kcal Total Saturated Soybeans, mature seeds, raw 15.700 277.000 19.940 2.884 0.000 36.490 280.000 9.300 416.000 Seeds, pumpkin and squash seed kernels 14.970 43.000 45.850 8.674 0.000 24.540 535.000 3.900 541.000 Pumpkin and squash seed kernels 14.970 43.000 45.850 8.674 0.000 24.540 535.000 3.900 541.000 Seeds, sesame seeds 14.550 975.000 49.670 6.957 0.000 17.730 351.000 11.800 573.000 Winged beans, mature seeds, raw 13.440 440.000 16.320 2.303 0.000 29.650 179.000 ? 409.000 Mothbeans, mature seeds, raw 10.850 150.000 1.610 0.364 0.000 22.940 381.000 ? 343.000 Tofu, raw, firm, prepared with calcium sulfate 10.470 683.000 8.720 1.261 0.000 15.780 58.000 2.300 145.000 Beans, white, mature seeds, raw 10.440 240.000 0.850 0.219 0.000 23.360 190.000 15.200 333.000 Beans, kidney, california red, mature seeds, raw 9.350 195.000 0.250 0.036 0.000 24.370 160.000 24.900 330.000 Quinoa 9.250 60.000 5.800 0.590 0.000 13.100 210.000 5.900 374.000 Nuts, pine nuts, pignolia, dried 9.200 26.000 50.700 7.797 0.000 24.000 233.000 4.500 566.000 Tomatoes, sun-dried 9.090 110.000 2.970 0.426 0.000 14.110 194.000 12.300 258.000 Lentils, mature seeds, raw 9.020 51.000 0.960 0.135 0.000 28.060 107.000 30.500 338.000 Seeds, sesame butter, tahini 8.950 426.000 53.760 7.529 0.000 17.000 95.000 9.300 595.000 Seaweed, irishmoss, raw 8.900 72.000 0.160 0.033 0.000 1.510 144.000 1.300 49.000 Beans, kidney, royal red, mature seeds, raw 8.700 131.000 0.450 0.065 0.000 25.330 138.000 24.900 329.000 Yardlong beans, mature seeds, raw 8.610 138.000 1.310 0.339 0.000 24.330 338.000 11.000 347.000 Beans, kidney, all types, mature seeds, raw 8.200 143.000 0.830 0.120 0.000 23.580 140.000 24.900 333.000 Beans, small white, mature seeds, raw 7.730 173.000 1.180 0.304 0.000 21.110 183.000 24.900 336.000 Mungo beans, mature seeds, raw 7.570 138.000 1.640 0.114 0.000 25.210 267.000 18.300 341.000 Lima beans, large, mature seeds, raw 7.510 81.000 0.690 0.161 0.000 21.460 224.000 19.000 338.000 Beans, yellow, mature seeds, raw 7.010 166.000 2.600 0.671 0.000 22.000 222.000 25.100 345.000 Seeds, sunflower seed 6.770 116.000 49.570 5.195 0.000 22.780 354.000 10.500 570.000 Beans, pink, mature seeds, raw 6.770 130.000 1.130 0.292 0.000 20.960 182.000 12.700 343.000 Mung beans, mature seeds, raw 6.740 132.000 1.150 0.348 0.000 23.860 189.000 16.300 347.000 Broadbeans (fava beans), mature seeds, raw 6.700 103.000 1.530 0.254 0.000 26.120 192.000 25.000 341.000 Beans, kidney, red, mature seeds, raw 6.690 83.000 1.060 0.154 0.000 22.530 138.000 15.200 337.000 Beans, navy, mature seeds, raw 6.440 155.000 1.280 0.331 0.000 22.330 173.000 24.400 335.000 Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 6.240 105.000 6.040 0.626 0.000 19.300 115.000 17.400 364.000 Seeds, Flax seed 6.220 199.000 34.000 3.196 0.000 19.500 362.000 27.900 492.000 Back to the top Iron mg Calcium mg Fat g Cholesterol mg Protein g Magnesium mg Fiber g kcal Total Saturated Flax seed 6.220 199.000 34.000 3.196 0.000 19.500 362.000 27.900 492.000 Parsley, raw 6.200 138.000 0.790 0.132 0.000 2.970 50.000 3.300 36.000 Nuts, cashew nuts, dry roasted, without salt added 6.000 45.000 46.350 9.157 0.000 15.310 260.000 3.000 574.000 Beans, pinto, mature seeds, raw 5.880 121.000 1.130 0.235 0.000 20.880 159.000 24.400 340.000 Beans, great northern, mature seeds, raw 5.470 175.000 1.140 0.356 0.000 21.860 189.000 20.200 339.000 Beans, black, mature seeds, raw 5.020 123.000 1.420 0.366 0.000 21.600 171.000 15.200 341.000 Beans, cranberry (roman), mature seeds, raw 5.000 127.000 1.230 0.316 0.000 23.030 156.000 24.700 335.000 Beans, adzuki, mature seeds, raw 4.980 66.000 0.530 0.191 0.000 19.870 127.000 12.700 329.000 Oats 4.720 54.000 6.900 1.217 0.000 16.890 177.000 10.600 389.000 Nuts, hazelnuts or filberts 4.700 114.000 60.750 4.464 0.000 14.950 163.000 9.700 628.000 Nuts, almonds 4.290 248.000 50.640 3.881 0.000 21.260 275.000 11.800 578.000 Nuts, pistachio nuts, raw 4.270 107.000 43.190 5.286 0.000 20.480 121.000 10.000 551.000 Nuts, pistachio nuts, dry roasted, without salt added 4.180 108.000 45.730 5.525 0.000 21.240 120.000 10.300 570.000 Peanuts, spanish, raw 3.910 106.000 49.600 7.642 0.000 26.150 188.000 9.500 570.000 Nuts, almond butter, plain, without salt added 3.700 270.000 59.100 5.602 0.000 15.080 303.000 3.700 633.000 Nuts, macadamia nuts, raw 3.690 85.000 75.770 12.061 0.000 7.910 130.000 8.600 718.000 Soybeans, green, raw 3.550 197.000 6.800 0.786 0.000 12.950 65.000 4.200 147.000 Seeds, lotus seeds 3.530 163.000 1.970 0.330 0.000 15.410 210.000 ? 332.000 lotus seeds 3.530 163.000 1.970 0.330 0.000 15.410 210.000 ? 332.000 Beans, french, mature seeds, raw 3.400 186.000 2.020 0.221 0.000 18.810 188.000 25.200 343.000 Nuts, brazilnuts, dried, unblanched 3.400 176.000 66.220 16.154 0.000 14.340 225.000 5.400 656.000 Beef, variety meats and by-products, tongue, cooked, simmered 3.390 7.000 20.740 8.930 107.000 22.110 17.000 0.000 283.000 Olives, ripe, canned (small-extra large) 3.300 88.000 10.680 1.415 0.000 0.840 4.000 3.200 115.000 Currants, zante, dried 3.260 86.000 0.270 0.028 0.000 4.080 41.000 6.800 283.000 Potatoes, raw, skin 3.240 30.000 0.100 0.026 0.000 2.570 23.000 2.500 58.000 Lentils, sprouted, raw 3.210 25.000 0.550 0.057 0.000 8.960 37.000 - 106.000 Lima beans, immature seeds, raw 3.140 34.000 0.860 0.198 0.000 6.840 58.000 4.900 113.000 Dandelion greens, raw 3.100 187.000 0.700 0.170 0.000 2.700 36.000 3.500 45.000 Nuts, walnuts, black 3.070 58.000 56.580 3.628 0.000 24.350 202.000 5.000 607.000 Back to the top Iron mg Calcium mg Fat g Cholesterol mg Protein g Magnesium mg Fiber g kcal Total Saturated Nuts, pine nuts, pinyon, dried 3.060 8.000 60.980 9.377 0.000 11.570 234.000 10.700 629.000 Beans, pinto, immature seeds, frozen, unprepared 3.000 58.000 0.500 0.061 0.000 9.800 60.000 5.700 170.000 Nuts, walnuts, English 2.910 104.000 65.210 6.126 0.000 15.230 158.000 6.700 654.000 Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 2.890 49.000 2.590 0.269 0.000 8.860 48.000 7.600 164.000 Seaweed, kelp, raw 2.850 168.000 0.560 0.247 0.000 1.680 121.000 1.300 43.000 Seaweed, spirulina, raw 2.790 12.000 0.390 0.135 0.000 5.920 19.000 ? 26.000 Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt 2.710 52.000 0.480 0.058 0.000 9.310 54.000 8.600 162.000 Spinach, raw 2.710 99.000 0.350 0.056 0.000 2.860 79.000 2.700 22.000 Tempeh 2.703 111.000 10.800 2.220 0.000 18.540 81.000 ? 193.000 Peanuts, virginia, raw 2.550 89.000 48.750 6.361 0.000 25.190 171.000 8.500 563.000 Nuts, pecans 2.530 70.000 71.970 6.175 0.000 9.170 121.000 9.600 691.000 Persimmons, native, raw 2.500 27.000 0.400 ? 0.000 0.800 ? ? 127.000 Prunes, dried, uncooked 2.480 51.000 0.520 0.041 0.000 2.610 45.000 7.100 239.000 Lima beans, immature seeds, cooked, boiled, drained, without salt 2.450 32.000 0.320 0.073 0.000 6.810 74.000 5.300 123.000 Beef, ground, regular, cooked, broiled, medium 2.440 11.000 20.690 8.130 90.000 24.070 20.000 0.000 289.000 Figs, dried, uncooked 2.230 144.000 1.170 0.234 0.000 3.050 59.000 12.200 255.000 Pumpkin leaves, raw 2.220 39.000 0.400 0.207 0.000 3.150 38.000  19.000 Seaweed, wakame, raw 2.180 150.000 0.640 0.130 0.000 3.030 107.000 0.500 45.000 Tempeh, cooked 2.126 95.600 11.380 3.290 ?(0.000) 18.190 77.200 ? 197.000 Lamb, domestic, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4 " fat, choice, cooked, roasted 2.120 8.000 7.740 2.760 89.000 28.300 26.000 0.000 191.000 Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt 2.110 16.000 0.810 0.098 0.000 7.070 111.000  78.000 Soybeans, mature seeds, sprouted, raw 2.100 67.000 6.700 0.929 0.000 13.090 72.000 1.100 122.000 Leeks, (bulb and lower leaf-portion), raw 2.100 59.000 0.300 0.040 0.000 1.500 28.000 1.800 61.000 Raisins, seedless 2.080 49.000 0.460 0.150 0.000 3.220 33.000 4.000 300.000 Peas, edible-podded, raw 2.080 43.000 0.200 0.039 0.000 2.800 24.000 2.600 42.000 Beans, pinto, mature seeds, sprouted, raw 1.970 43.000 0.900 0.109 0.000 5.250 53.000  62.000 Beans, navy, mature seeds, sprouted, raw 1.930 15.000 0.700 0.085 0.000 6.150 101.000  67.000 Peanut butter, chunk style, 1.900 41.000 49.940 9.580 0.000 24.050 159.000 6.600 589.000 Broadbeans, immature seeds, raw 1.900 22.000 0.600 0.138 0.000 5.600 38.000 4.200 72.000 Mung beans, mature seeds, sprouted, cooked, stir-fried 1.900 13.000 0.210 0.039 0.000 4.300 33.000 1.900 50.000 Back to the top Iron mg Calcium mg Fat g Cholesterol mg Protein g Magnesium mg Fiber g kcal Total Saturated Seaweed, agar, raw 1.860 54.000 0.030 0.006 0.000 0.540 67.000 0.500 26.000 Mulberries, raw 1.850 39.000 0.390 0.027 0.000 1.440 18.000 1.700 43.000 Seaweed, laver, raw 1.800 70.000 0.280 0.061 0.000 5.810 2.000 0.300 35.000 Chard, swiss, raw 1.800 51.000 0.200 0.030 0.000 1.800 81.000 1.600 19.000 Mushroom, oyster, raw 1.740 6.000 0.510 ? 0.000 4.140 20.000 2.400 37.000 Garlic, raw 1.700 181.000 0.500 0.089 0.000 6.360 25.000 2.100 149.000 Kale, raw 1.700 135.000 0.700 0.091 0.000 3.300 34.000 2.000 50.000 Egg, whole, cooked, fried 1.560 55.000 15.000 4.167 459.000 13.540 11.000 0.000 199.000 Beans, fava, in pod, raw 1.550 37.000 0.730 0.118 0.000 7.920 33.000 ? 88.000 Winged beans, immature seeds, raw 1.500 84.000 0.870 0.238 0.000 6.950 34.000 ? 49.000 Broadbeans, immature seeds, cooked, boiled, drained, without salt 1.500 18.000 0.500 0.142 0.000 4.800 31.000 3.600 62.000 Peas, green, raw 1.470 25.000 0.400 0.071 0.000 5.420 33.000 5.100 81.000 Mustard greens, raw 1.460 103.000 0.200 0.010 0.000 2.700 32.000 3.300 26.000 Arugula, raw 1.460 160.000 0.660 0.086 0.000 2.580 47.000 1.600 25.000 Tofu, firm, prepared with calcium sulfate and magnesium chloride 1.450 162.000 4.460 0.646 0.000 8.040 46.000 0.400 77.000 Egg, whole, raw, fresh 1.440 49.000 10.020 3.100 425.000 12.490 10.000 0.000 149.000 Nuts, chestnuts, chinese, raw 1.410 18.000 1.110 0.164 0.000 4.200 84.000 ? 224.000 Turkey, all classes, breast, meat and skin, cooked, roasted 1.400 21.000 7.410 2.100 74.000 28.710 27.000 0.000 189.000 Brussels sprouts, raw 1.400 42.000 0.300 0.062 0.000 3.380 23.000 3.800 43.000 Lettuce, looseleaf, raw 1.400 68.000 0.300 0.039 0.000 1.300 11.000 1.900 18.000 Fiddlehead ferns, raw 1.310 32.000 0.400 ? 0.000 4.550 34.000 ? 34.000 Beans, snap, green, cooked, boiled, drained, without salt 1.280 46.000 0.280 0.064 0.000 1.890 25.000 3.200 35.000 Rice, white, long-grain, regular, cooked 1.200 10.000 0.280 0.077 0.000 2.690 12.000 0.400 130.000 Egg, whole, cooked, hard-boiled 1.190 50.000 10.610 3.267 424.000 12.580 10.000 0.000 155.000 Avocados, raw, California 1.180 11.000 17.330 2.590 0.000 2.110 41.000 4.900 177.000 Beans, adzuki, yokan, mature seeds 1.160 27.000 0.120 0.043 0.000 3.290 18.000 ? 260.000 Lotus root, raw 1.160 45.000 0.100 0.030 0.000 2.600 23.000 4.900 74.000 Dates, domestic, natural and dry 1.150 32.000 0.450 0.191 0.000 1.970 35.000 7.500 275.000 Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted 1.140 7.000 8.140 2.870 96.000 30.940 29.000 0.000 206.000 Tofu, soft, prepared with calcium sulfate and magnesium chloride 1.110 111.000 3.690 0.533 0.000 6.550 27.000 0.200 61.000 Back to the top Iron mg Calcium mg Fat g Cholesterol mg Protein g Magnesium mg Fiber g kcal Total Saturated Lettuce, cos or romaine, raw 1.100 36.000 0.200 0.026 0.000 1.620 6.000 1.700 14.000 Turnip greens, raw 1.100 190.000 0.300 0.070 0.000 1.500 31.000 3.200 27.000 Chicken, broilers or fryers, breast, meat and skin, cooked, roasted 1.070 14.000 7.780 2.190 84.000 29.800 27.000 0.000 197.000 Finfish, halibut, Atlantic and Pacific, cooked, dry heat 1.070 60.000 2.940 0.417 41.000 26.690 107.000 0.000 140.000 Chicken, broilers or fryers, light meat, meat only, cooked, roasted 1.060 15.000 4.510 1.270 85.000 30.910 27.000 0.000 173.000 Mushrooms, raw 1.040 5.000 0.330 0.046 0.000 2.900 10.000 1.200 25.000 Beans, snap, green, raw 1.040 37.000 0.120 0.026 0.000 1.820 25.000 3.400 31.000 MORI-NU, Tofu, silken, firm 1.030 32.000 2.700 0.406 0.000 6.900 7.000 0.100 62.000 Wasabi, root, raw 1.030 128.000 0.630  0.000 4.800 69.000 7.700 109.000 Nuts, chestnuts, european, raw, unpeeled 1.010 27.000 2.260 0.425 0.000 2.420 32.000 8.100 213.000 Alfalfa seeds, sprouted, raw 0.960 32.000 0.690 0.069 0.000 3.990 27.000 2.500 29.000 Nuts, chestnuts, european, raw, peeled 0.940 19.000 1.250 0.235 0.000 1.630 30.000 ? 196.000 Finfish, salmon, chinook, cooked, dry heat 0.910 28.000 13.380 3.214 85.000 25.720 122.000 0.000 231.000 Chicory greens, raw 0.900 100.000 0.300 0.073 0.000 1.700 30.000 4.000 23.000 Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt 0.890 19.000 0.580 0.083 0.000 4.830 23.000  33.000 Mushrooms, enoki, raw 0.888 1.000 0.390 0.043 0.000 2.370 16.000 2.600 34.000 Broccoli, raw 0.880 48.000 0.350 0.054 0.000 2.980 25.000 3.000 28.000 Asparagus, raw 0.870 21.000 0.200 0.046 0.000 2.280 18.000 2.100 23.000 Endive, raw 0.830 52.000 0.200 0.048 0.000 1.250 15.000 3.100 17.000 Beans, kidney, mature seeds, sprouted, raw 0.810 17.000 0.500 0.072 0.000 4.200 21.000  29.000 Okra, raw 0.800 81.000 0.100 0.026 0.000 2.000 57.000 3.200 33.000 Beets, raw 0.800 16.000 0.170 0.027 0.000 1.610 23.000 2.800 43.000 Burdock root, raw 0.800 41.000 0.150 0.025 0.000 1.530 38.000 3.300 72.000 Chicory roots, raw 0.800 41.000 0.200 0.048 0.000 1.400 22.000 ? 73.000 Pumpkin, raw 0.800 21.000 0.100 0.052 0.000 1.000 12.000 0.500 26.000 Nuts, acorns, raw 0.790 41.000 23.860 3.102 0.000 6.150 62.000  387.000 Squash, zucchini, baby, raw 0.790 21.000 0.400 0.083 0.000 2.710 33.000 1.100 21.000 Potatoes, raw, flesh and skin 0.760 7.000 0.100 0.026 0.000 2.070 21.000 1.600 79.000 Hyacinth-beans, immature seeds, raw 0.740 50.000 0.200 0.088 0.000 2.100 40.000 ? 46.000 Peppers, jalapeno, raw 0.700 10.000 0.620 0.062 0.000 1.350 19.000 2.800 30.000 Back to the top Iron mg Calcium mg Fat g Cholesterol mg Protein g Magnesium mg Fiber g kcal Total Saturated Squash, winter, butternut, raw 0.700 48.000 0.100 0.021 0.000 1.000 34.000 ? 45.000 Squash, winter, acorn, raw 0.700 33.000 0.100 0.021 0.000 0.800 32.000 1.500 40.000 Mushrooms, portabella, raw 0.600 8.000 0.200 0.026 0.000 2.500 11.000 1.500 26.000 Cabbage, raw 0.590 47.000 0.270 0.033 0.000 1.440 15.000 2.300 25.000 Parsnips, raw 0.590 36.000 0.300 0.050 0.000 1.200 29.000 4.900 75.000 Soy milk 0.580 4.000 1.910 0.214 0.000 2.750 19.000 1.300 33.000 Squash, winter, all varieties, raw 0.580 31.000 0.230 0.046 0.000 1.450 21.000 1.500 37.000 Raspberries, raw 0.570 22.000 0.550 0.019 0.000 0.910 18.000 6.800 49.000 Apricots, raw 0.540 14.000 0.390 0.027 0.000 1.400 8.000 2.400 48.000 Rice, brown, medium-grain, cooked 0.530 10.000 0.830 0.165 0.000 2.320 44.000 1.800 112.000 Corn, sweet, yellow and white, raw 0.520 2.000 1.180 0.182 0.000 3.220 37.000 2.700 86.000 Ginger root, raw 0.500 18.000 0.730 0.203 0.000 1.740 43.000 2.000 69.000 Carrots, raw 0.500 27.000 0.190 0.030 0.000 1.030 15.000 3.000 43.000 Lettuce, iceberg (includes crisphead types), raw 0.500 19.000 0.190 0.025 0.000 1.010 9.000 1.400 12.000 Cabbage, red, raw 0.490 51.000 0.260 0.034 0.000 1.390 15.000 2.000 27.000 Squash, summer, crookneck and straightneck, raw 0.480 21.000 0.240 0.049 0.000 0.940 21.000 1.900 19.000 Squash, summer, all varieties, raw 0.460 20.000 0.210 0.044 0.000 1.180 23.000 1.900 20.000 Peppers, sweet, yellow, raw 0.460 11.000 0.210 0.031 0.000 1.000 12.000 0.900 27.000 Peppers, sweet, red, raw 0.460 9.000 0.190 0.028 0.000 0.890 10.000 2.000 27.000 Peppers, sweet, green, raw 0.460 9.000 0.190 0.028 0.000 0.890 10.000 1.800 27.000 Tomatoes, red, ripe, raw, year round average 0.450 5.000 0.330 0.045 0.000 0.850 11.000 1.100 21.000 Cauliflower, raw 0.440 22.000 0.210 0.032 0.000 1.980 15.000 2.500 25.000 Mushrooms, shiitake, cooked, without salt 0.440 3.000 0.220 0.055 0.000 1.560 14.000 2.100 55.000 Rice, brown, long-grain, cooked 0.420 10.000 0.900 0.180 0.000 2.580 43.000 1.800 111.000 Kiwi fruit, (chinese gooseberries), fresh, raw 0.410 26.000 0.440 0.029 0.000 0.990 30.000 3.400 61.000 Squash, winter, hubbard, raw 0.400 14.000 0.500 0.103 0.000 2.000 19.000 ? 40.000 Squash, summer, scallop, raw 0.400 19.000 0.200 0.041 0.000 1.200 23.000 ? 18.000 Celery, raw 0.400 40.000 0.140 0.037 0.000 0.750 11.000 1.700 16.000 Radishes, oriental, raw 0.400 27.000 0.100 0.030 0.000 0.600 16.000 1.600 18.000 Cherries, sweet, raw 0.390 15.000 0.960 0.216 0.000 1.200 11.000 2.300 72.000 Back to the top Iron mg Calcium mg Fat g Cholesterol mg Protein g Magnesium mg Fiber g kcal Total Saturated Strawberries, raw 0.380 14.000 0.370 0.020 0.000 0.610 10.000 2.300 30.000 Figs, raw 0.370 35.000 0.300 0.060 0.000 0.750 17.000 3.300 74.000 Pineapple, raw 0.370 7.000 0.430 0.032 0.000 0.390 14.000 1.200 49.000 Crabapples, raw 0.360 18.000 0.300 0.048 0.000 0.400 7.000 ? 76.000 Bananas, raw 0.310 6.000 0.480 0.185 0.000 1.030 29.000 2.400 92.000 Gooseberries, raw 0.310 25.000 0.580 0.038 0.000 0.880 10.000 4.300 44.000 Squash, winter, spaghetti, raw 0.310 23.000 0.570 0.117 0.000 0.640 12.000 ? 31.000 Lettuce, butterhead (includes boston and bibb types), raw 0.300 32.000 0.220 0.029 0.000 1.290 13.000 1.000 13.000 Pomegranates, raw 0.300 3.000 0.300 0.038 0.000 0.950 3.000 0.600 68.000 Turnips, raw 0.300 30.000 0.100 0.011 0.000 0.900 11.000 1.800 27.000 Prickly pears, raw 0.300 56.000 0.510 0.067 0.000 0.730 85.000 3.600 41.000 Radishes, raw 0.290 21.000 0.540 0.030 0.000 0.600 9.000 1.600 20.000 Eggplant, raw 0.270 7.000 0.180 0.034 0.000 1.020 14.000 2.500 26.000 Cucumber, with peel, raw 0.260 14.000 0.130 0.034 0.000 0.690 11.000 0.800 13.000 Grapes, red or green (european type varieties, such as, Thompson seedless), raw 0.260 11.000 0.580 0.189 0.000 0.660 6.000 1.000 71.000 Carambola, (starfruit), raw 0.260 4.000 0.350 0.023 0.000 0.540 9.000 2.700 33.000 Pears, raw 0.250 11.000 0.400 0.022 0.000 0.390 6.000 2.400 59.000 Onions, raw 0.220 20.000 0.160 0.026 0.000 1.160 10.000 1.800 38.000 Rhubarb, raw 0.220 86.000 0.200 0.053 0.000 0.900 12.000 1.800 21.000 Melons, cantaloupe, raw 0.210 11.000 0.280 0.071 0.000 0.880 11.000 0.800 35.000 Watercress, raw 0.200 120.000 0.100 0.027 0.000 2.300 21.000 1.500 11.000 Cranberries, raw 0.200 7.000 0.200 0.017 0.000 0.390 5.000 4.200 49.000 Collards, raw 0.190 145.000 0.420 0.055 0.000 2.450 9.000 3.600 30.000 Apples, raw, with skin 0.180 7.000 0.360 0.058 0.000 0.190 5.000 2.700 59.000 Blueberries, raw 0.170 6.000 0.380 0.032 0.000 0.670 5.000 2.700 56.000 Watermelon, raw 0.170 8.000 0.430 0.048 0.000 0.620 11.000 0.500 32.000 Nectarines, raw 0.150 5.000 0.460 0.051 0.000 0.940 8.000 1.600 49.000 Mangos, raw 0.130 10.000 0.270 0.066 0.000 0.510 9.000 1.800 65.000 Peaches, raw 0.110 5.000 0.090 0.010 0.000 0.700 7.000 2.000 43.000 Milk, sheep 0.100 193.400 7.000 4.603 27.000 5.980 18.360 0.000 107.808 Back to the top Iron mg Calcium mg Fat g Cholesterol mg Protein g Magnesium mg Fiber g kcal Total Saturated Plums, raw 0.100 4.000 0.620 0.049 0.000 0.790 7.000 1.500 55.000 Tangerines, (mandarin oranges), raw 0.100 14.000 0.190 0.022 0.000 0.630 12.000 2.300 44.000 Papayas, raw 0.100 24.000 0.140 0.043 0.000 0.610 10.000 1.800 39.000 Oranges, raw, California, valencias 0.090 40.000 0.300 0.035 0.000 1.040 10.000 2.500 49.000 RICE DREAM 0.080 8.000 0.810 0.068 0.000 0.170 4.000 0.000 49.000 Melons, honeydew, raw 0.070 6.000 0.100 0.025 0.000 0.460 7.000 0.600 35.000 Milk, goat 0.050 133.500 4.140 2.667 11.400 3.560 13.970 0.000 68.813 Milk, producer, fluid, 3.7% milkfat 0.050 119.000 3.660 2.278 14.300 3.280 13.400 0.000 64.172 Milk, nonfat 0.040 123.000 0.180 0.117 2.000 3.410 11.000 0.000 35.000 Milk, human 0.030 32.200 4.380 2.009 13.900 1.030 3.400 0.000 69.563 ________________________________ Samatha Lea <saml Thu, February 25, 2010 7:27:33 PM [veg_grp] iron in foods  Does anyone have a printable list of veg. foods high in iron. Everything I'm finding on the web is not printer friendly. Thanks Sam Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 26, 2010 Report Share Posted February 26, 2010 This is not very scientific, but I've always heard beans are good sources of iron. Some are higher in iron than others. The next time you're in a grocery store or market, check the nutritional information on the labels of several different kinds of canned beans, and also the outer packages of the dry--that can give you a good idea. I think with vegetarian eating, you aren't going to get a " one shot will do it " kind of thing with iron in your foods. Eat a wide variety of many DIFFERENT vegetabes and include leafy green ones, whole grains and legumes (beans, lentils, peas) if you can--every day. I think there are many vegetarian sources of dietary iron, but the leafy vegetables seem to be the most readily available and also some beans and whole grains. Reading lables on some foods gives a general idea, too. Best to you in your search! --Laura B., in Illinois Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 26, 2010 Report Share Posted February 26, 2010 My favorite sources of iron are spinach and dried apricots. Good stuff! Audrey Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 26, 2010 Report Share Posted February 26, 2010 Mine too, in fact I learned about the apricots here when I talked about my anemia and now I have to hide them! -Tee Sent from my iPhone On Feb 26, 2010, at 6:39 PM, Audrey Snyder <AudeeBird wrote: My favorite sources of iron are spinach and dried apricots. Good stuff! Audrey Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 27, 2010 Report Share Posted February 27, 2010 I think if you cook on a cast iron pan, it imparts iron into your food Quote Link to comment Share on other sites More sharing options...
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