三十種含鐵豐富的素食

提醒各位素食者:補鐵的時候應該搭配補充維生素C,才能提升鐵的吸收率。

1. 黑豆:1杯(熟)含鐵3.6毫克

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Serving Size (1 cup, boiled), 3.6 milligrams of iron (20% DV),277 calories


2. 葡萄乾:半杯含鐵1.6毫克

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Serving Size (1/2 cup, packed), 1.6 milligrams of iron (9% DV),247 calories


3. 小扁豆:1杯(熟)含鐵6.6毫克

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Serving Size (1 cup, boiled), 6.6 milligrams of iron (37% DV),230 calories


4. 桃子乾:1/4杯含鐵1.6毫克

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Serving Size (1/4 cup), 1.6 milligrams of iron (9% DV), 96calories


5. 南瓜籽:1盎司(一小把)含鐵0.9毫克

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Serving Size (1 ounce, about a handful), 0.9 milligrams of iron(5% DV), 126 calories


6. 黃豆:1杯(熟)含鐵8.8毫克

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Serving Size (1 cup, boiled), 8.8 milligrams of iron (49% DV),298 calories


7. 花斑豆:1杯(熟)含鐵3.6毫克

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Serving Size (1 cup, boiled), 3.6 milligrams of iron (21% DV),245 calories


8. 芝麻菜:半杯含鐵0.146毫克

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Serving Size (1/2 cup), 0.146 milligrams of iron (1.8% DV), 3calories


9. 全麥麵食:1/4杯(乾的)含鐵0.4毫克

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Serving Size (1/4 cup dry), 0.4 milligrams of iron (2% DV), 44calories


10. 洋蔥甘藍:1杯含鐵2.2毫克

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Serving Size (1 cup), 2.2 milligrams of iron (12% DV), 11calories


11. 芝麻醬:1湯匙含鐵0.4毫克

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Serving Size (1 tablespoon), 0.4 milligrams of iron (2% DV), 86calories


12. 百里香:1茶匙(乾的)含鐵1.2毫克

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Serving Size (1 teaspoon), 1.2 milligrams of iron (7% DV), 3calories


13. 球芽甘藍:半杯含鐵0.9毫克 

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Serving Size (1/2 cup), 0.9 milligrams of iron (5% DV), 28calories


14. 糙米:1杯含鐵0.8毫克

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Serving Size (1 cup), 0.8 milligrams of iron (5% DV), 216calories


15. 西梅汁:1杯含鐵3毫克

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Serving Size (1 cup), 3 milligrams of iron (17% DV), 182calories


16. 燕麥片:半杯含鐵1.7毫克

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Serving Size (1/2 cup), 1.7 milligrams of iron (8% DV), 154calories


17. 杏乾:半杯含鐵2毫克

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Serving Size (1/2 cup), 2 milligrams of iron (8% DV), 78calories


18. 土豆:1個(中等大小帶皮)含鐵3.2毫克

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Serving Size (1 medium potato with skin),3.2 milligrams of iron(18% DV), 278 calories


19. 豆腐:半杯含鐵3.4毫克

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Serving Size (1/2 cup), 3.4 milligrams of iron (19% DV), 88calories


20. 蕃茄乾:1杯含鐵4.9毫克

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Serving Size (1 cup), 4.9 milligrams of iron (27% DV), 139calories


21. 利馬豆:1杯(熟)含鐵4.5毫克

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Serving Size (1 cup, cooked), 4.5 milligrams of iron (25% DV),216 calories


22. 豇豆:1杯(熟)含鐵4.3毫克

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Serving Size (1 cup, boiled), 4.3 milligrams of iron (24% DV),220 calories


23. 西蘭花:半杯含鐵0.3毫克

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Serving Size (1/2 cup), 0.3 milligrams of iron (2% DV), 15calories


24. 羽衣甘藍:1杯含鐵1.1毫克

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Serving Size (1 cup), 1.1 milligrams of iron (6% DV), 1.3calories


25. 黑巧克力:100克含鐵6.3毫克

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Serving Size (100 grams), 6.3 milligrams of iron (35% DV), 578calories


26. 葵花籽:1杯含鐵7.4毫克

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Serving Size (1 cup), 7.4 milligrams of iron (41% DV), 269calories


27. 豌豆:半杯含鐵1.2毫克

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Serving Size (1/2 cup), 1.2 milligrams of iron (7% DV), 62calories


28. 草莓:1品脫含鐵1.5毫克

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Serving Size (1 pint), 1.5 milligrams of iron (9% DV), 114calories


29. 菠菜:1杯(熟)含鐵6.4毫克

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Serving Size (1 cup, cooked), 6.4 milligrams of iron (36% DV),41 calories


30. 全麥麵包:1片含鐵0.7毫克

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Serving Size (1 slice), 0.7 milligrams of iron (4% DV), 69calories


[ 以上資料由@素食營養叔 翻譯整理;單位換算:1杯約相當於240毫升 ]

文章來源:素食營養叔

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