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Plant-based foods rich in iron per 100 grams in the vegan diet (100% vegetarian)

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Quantities of non-hemo iron per 100 grams of food:

Food (100g) Miligrams of iron
Thyme (dried) 123,6
Cumin (dried) 66,36
Dill (dried) 48,78
Oregano (dried) 36,8
Cocoa powder 36
Rosemary 29,25
Spirulina (dired) 29
Parsley (dried) 22,04
Sesame seeds (Raw) 14,55
Mushrooms (Morel) 12,18
Wheat germ (Raw) 10,57
Tomatoes (sun dried) 9
Pumpkin seeds (toasted) 8,07
Cinnamon (Ground) 8,32
Cashew nuts (Raw) 6,68
Lentils (Raw) 6,51 (cocinadas 3,33)
Apricots (dried) 6,3
Parsley (Raw) 6,2
Flax seeds 5,73
Pine nuts 5,53
Sunflower seeds (Raw) 5,25 (tostadas 4,28)
Wheat gluten 5,2
Siya beans (boiled) 5,14
Quinoa (Raw) 4,57 (cocinada 1,49)
Nutritional yeast 4,5
Hazelnuts (toasted) 4,48
Peaches (dried) 4,06
Pistachios (toasted) 4,03
Almonds (Raw) 3,71
Spinachs (cooked) 3,6
Prunes (dried) 3,5
Artichokes 3,4
Olives 3,32
Coconu (dried) 3,32 (crudo 2,43)
Hazelnuts 3,2
Millet (Raw) 3,01 (cocinado 0,63)
Chickpea (boiled) 2,89
Tempeh (Raw) 2,7 (2,13 cocinado)
Hard Tofu 2,75
Chard (boiled) 2,26
Beans (boiled) 2,22
Aparagus 2,14 (cocinado 0,91)
Figs (dried) 2,03

This is a sample of foods with 2 or more milligrams of iron per 100g. Many more foods contain iron in large quantities and also in smaller amounts of 2mg. Check with your nutritionist.


U.S. Agricultural Research Service Nutrition Data Releases.

Davis, Brenda and Vesanto, Melina. Becoming Vegan: the complete guide to adopting a healthy plant-based diet. Book Publishing Company, 2000. ISBN: 1570671036.

NutricionVegana.com/en: Please note that the information contained on this website is for educational purposes only. The admins of the website are not doctors or nutritionists (but the info is aproved by nutritionists, of course). This information is not intended to diagnose, treat, cure or prevent any disease. That is why we ask that you consult your doctor before making any changes in your diet and that you take into account the treatment that has been prescribed, if you have. Nutritionists can help you to take a well-planned vegan diet.

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