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Best 1200 calorie meal plan. A 3 ounce serving of duck has 23 mg of iron. One hundred grams g or about 35 ounces oz of canned clams from chicken of the sea contains a whopping 2945 mg. The same amount of chicken or turkey gives you 1 mg.
Poultry is a good source of iron too. Another staple of the vegetarian diet is tofu which often comes fried. Some iron rich foods are.
Try turkey chicken or duck. Tofu contains 414 mg of iron in a 3 oz serving. Other sources of heme iron with 03 milligrams or more per serving include.
Foods high in vitamin c like tomatoes citrus fruits and red yellow and orange peppers can also help with the absorption of non heme iron. Oysters are also rich in iron. Seafood can be an excellent substitute for red meat since its typically lower in saturated fat and calories without forgoing protein.
Some of the ingredients on the iron rich foods list include grass fed beef chicken eggs and liver. For instance a 35 ounce 100 gram serving of clams may contain up. Iron in plant foods such as lentils beans and spinach is.
Slurp down six of them and. 3 ounces of halibut haddock perch salmon or tuna. Tofu is an important source of iron for people following a vegetarian diet.
There are also a variety of iron rich foods for vegetarians as well including leafy greens beans lentils nuts and seeds. All shellfish is high in iron but clams oysters and mussels are particularly good sources.
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