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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