| Iron Content of Some Plant Foods | |||
| 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 | ½ 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 | ½ 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 | ½ 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. |
| ©1994, 1996, 2002 Dr. Neal Pinckney |
 |
Healing Heart
Foundation www.kumu.org |