by Gracie » Mar 28, 2006 5:58 pm
Molasses are a great source of iron... if you can hide this in muffins or cookies it works best.
Try bran muffins with molasses instead of sugar and raisins for a real iron boost.
2/3 cup of Raisin bran (no milk) contains over 35% of your daily iron requirement...
What about the infant iron drops in a smoothie?
Here's a table I found of alternative iron sources:
FOOD AMOUNT IRON (mg)
Soybeans, cooked 1 cup 8.8
Blackstrap molasses 2 Tbsp 7.0
Lentils, cooked 1 cup 6.6
Tofu 4 oz 0.7-6.6
Quinoa, cooked 1 cup 6.3
Kidney beans, cooked 1 cup 5.2
Chickpeas, cooked 1 cup 4.7
Lima beans, cooked 1 cup 4.5
Pinto beans, cooked 1 cup 4.5
Swiss chard, cooked 1 cup 4.0
Tempeh 1 cup 3.8
Black beans, cooked 1 cup 3.6
Bagel, enriched 3 oz 3.2
Turnip greens, cooked 1 cup 3.2
Prune juice 8 oz 3.0
Spinach, cooked 1 cup 2.9
Beet greens, cooked 1 cup 2.7
Tahini 2 Tbsp 2.6
Raisins 1/2 cup 2.2
Cashews 1/4 cup 2.0
Figs, dried 5 medium 2.0
Seitan 4 oz 2.0
Bok choy, cooked 1 cup 1.8
Bulgur, cooked 1 cup 1.7
Apricots, dried 10 halves 1.6
Potato 1 large 1.4
Soy yogurt 6 oz 1.4
Tomato juice 8 oz 1.4
Veggie hot dog 1 hot dog 1.4
Almonds 1/4 cup 1.3
Peas, cooked 1 cup 1.3
Green beans, cooked 1 cup 1.2
Kale, cooked 1 cup 1.2
Sesame seeds 2 Tbsp 1.2
Sunflower seeds 1/4 cup 1.2
Broccoli, cooked 1 cup 1.1
Brussels sprouts,cooked 1 cup 1.1
Millet, cooked 1 cup 1.0
Prunes 5 medium 1.0
Watermelon 1/8 medium 1.0
Sources: USDA Nutrient Data Base for Standard Reference, Release 12, 1998. Manufacturer's information.
Gracie