Vegan Sources Of Iron — Better Than Beef

cashews

Funny, after being vegetarian or vegan for 32+ years, I just now took a look at how iron content in veg foods compares to iron content in beef. Interestingly, tofu, tempeh, many beans, oatmeal, cashews, quinoa, seitan, spinach, and dried apricots have more iron per 100 grams than beef — many of them have much more. 

My only guess is that the whole “you need meat for iron” idea came from people who only know that there’s more iron in meat than white bread, fresh fruits, and candy. 

(“Serving size” first, then 100-gram equivalent)

Goji Berries: 1 oz = 2.39 mg of iron
(100 grams = 8.42 mg)

Cashews: 1 oz / 28.4 grams = 1.9 mg of iron
(100 grams = 6.7 mg)

Oatmeal (cooked): 1 cup (234 grams) = 14 mg of iron
(100 grams = 6 mg)

Tofu: 1/2 cup (124 grams) = 6.6 mg of iron
(100 grams = 5.4 mg)

Seitan: 100 grams = 5.2 mg of iron

Quinoa: 1 cup (170 grams) = 7.8 mg of iron
(100 grams = 4.6 mg)

Spinach (boiled): 1 cup (180 grams) = 6.4 mg of iron
(100 grams = 3.6 mg)

Lentils: 1 cup (198 grams) = 6.6 mg of iron
(100 grams – 3.3 mg)

Pumpkin seeds: 1 cup (64 grams) = 2.1 mg of iron
(100 grams = 3.3 mg)

Olives (small): 100 grams = 3.3 mg of iron

Chick Peas: 1 cup (164 grams) = 4.7 mg of iron
(100 grams = 2.9 mg)

Tempeh: 1 cup (166 grams) = 4.5 mg of iron
(100 grams = 2.7 mg)

Dried Apricots: 1 cup (130 grams) = 3.5 mg of iron
(100 grams = 2.7 mg)

Beef: 3 ounces / 85 grams = 2.2 mg of iron
(100 grams = 2.6 mg)

Lima Beans (boiled): 1 cup (188 grams) = 4.5 mg of iron
(100 grams = 2.4 mg)

Navy Beans (boiled): 1 cup (182 grams) = 4.3 mg of iron
(100 grams = 2.4 mg)

Kidney Beans (boiled): 1 cup (177 grams) = 3.9 mg of iron
(100 grams = 2.2 mg)

Condiments:
Spirulina: 1 tsp = 5 mg of iron
Tomato paste: 4 ounces = 3.9 mg of iron
Blackstrap molasses: 1 tbsp = 4 mg of iron

Wait a second, chocolate also has a lot. 100 mg of dark chocolate – 8 mg of iron!! (1 oz = 2.3 mg)

Addendum from my friend Gavin Hudson:

I saw a cartoon once where a concerned non-veg holding a fast food burger asked a veg “where do you get you protein??” And the veg asked “where do you get your vitamin A, B, C, D, etc?”.

Image Credit: Jennifer, CC BY 2.0 license (cropped)