Other types of beans contain good amounts of iron as well. One cup of cooked lentils contains 18 grams of protein and covers around 50% of your recommended daily fiber intake. Lentils contain a significant amount of protein, complex carbs, fiber, folate and manganese as well. Lentils are another iron-filled food, providing 6.6 mg per cup cooked, or 37% of the RDI ( 7). In addition to iron, these soy products contain between 10–19 grams of protein per portion and are also a good source of calcium, phosphorus and magnesium. Similarly, 6 ounces (168 grams) of tofu or tempeh each offer 3–3.6 mg of iron, or up to approximately 20% of the RDI ( 5, 6). ![]() The same portion of natto, a fermented soybean product, offers 15 mg, or 83% of the RDI ( 3, 4). In fact, soybeans contain around 8.8 mg of it per cup, or 49% of the RDI. Soybeans and foods derived from soybeans are packed with iron. Listed below are the varieties containing the most iron, from highest to lowest. ![]() Legumes, including beans, peas and lentils, are great sources of iron.
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