Foods Containing Iron Vegan. Good if youre trying to gain weight but can be an issue otherwise. Optimally women between the ages of 19 and 50 need around 18 milligrams of iron each day.
41 rows Table 1. Now here are plant based iron rich foods. Seeds nuts oats have a lot of iron per 100 grams but also a lot of calories.
For example one cup of dried apricots while high in sugars actually contains 42 percent of your daily value or iron as much as 8 mg.
Which foods are good sources of iron. The redder the meat the higher it is in iron. 41 rows Table 1. Olives lentils chickpeas beans These are all in that middle area between each axis.