According to the NIH, adult men need 8 mg of iron per day, women need 18 mg per day, and pregnant women need 27 mg per day. Adding 50 mg of vitamin C to an iron-rich meal may make it possible to double or triple the absorption of iron.
Warning: Iron supplements represent one of the most common poisoning risks in children.
Top plant-based natural sources of iron
100% pER DAY = 18 mg
1. Tofu - 1 cup raw 74%
2. Spinach - 1 bunch raw 51%
3. Guava nectar - 1 cup 44%
4. Baking chocolate - 1oz 28%
5. Soybeans - 1/2 cup cooked 25%
5. Hemp seeds - 1/4 cup 23%
6. Sesame seeds - 1oz roasted 23%
7. Swiss chard - 1 cup cooked 22%
8. Coconut milk - 1/2 cup 21%
9. Parsley - 1 cup raw 21%
10. Wheat germ - 1/2 cup 20%
11. Tempeh - 1 cup cooked 20%
12. Dark Chocolate - 1oz 80% Cacao 19%
13. Canellini beans - 1/2 cup cooked 18%
14. Hulled barley - 1/2 cup raw 18%
15. Lentils - 1/2 cup cooked
16. Beet greens - 1 cup boiled 15%
17. Lemon grass - 1/2 cup raw 15%
18. White mushrooms - 1 cup boiled 15%
19. Seaweed - 6 tbsp irishmoss, raw 15%
20. Black turtle beans - 1/1 cup cooked 15%
21. Mulberries - 1 cup raw 14%
22. Teff - 1/2 cup cooked 14%
23. Amaranth - 1.2 cup cooked 14%
24. Pepitas - 1/4 cup roasted 13%
25. Chickpeas - 1/2 cup cooked 13%
Source: Wholesome sources it's data from the USDA
How to set Wholesome app to pregnant setting
Click on the menu icon on the top left, then click on "My Profile". Change the setting to Pregnant as shown on the right and then recalculate your goals. The app will auto-adjust your nutrients goals for the recommend amounts for pregnancy, such as 600 mcg of folate per day and 27 mg of iron per day. To customize your goals further, click on the 'daily goals' tab and click 'edit goals'.
An easy way to calculate the iron in your recipe
Wholesome analyzes 80 nutrients in foods and recipes including micronutrients, phytonutrients, omega 3s (like DHA), and antioxidants. You can track what you eat and monitor your progress against your nutrient goals. The app also has healthy recipes and scores them out of a possible 10 points for how healthy it is. You can add your own recipes or pin them from the web to get nutrition information.
About the author
Jessica Glago is the CoFounder of the Wholesome App. After having two different cancers in her childhood she developed the app with the help of her husband to get more healthfulness out of her diet. To date, Wholesome for iOS has had over 250,000 downloads and over 1.5 million whole foods tracked. The app has been featured on BuzzFeed, LikeHacker, CultofMac, and The Seattle Times.