But you might be surprised to know that you can certainly get all the iron you need from a plant based diet.
In fact Wellington’s Capital Coast Health has done some numbers on this and the following table shows their comparisons between meat and plant based food, although we find it a little hard to understand why they classed eggs on the plant food list.
Anyway, if you want to read the original .pdf just look here. The document itself is handed out to new mothers during pregnancy and can also be sourced off the Capital Coast Health web site.
Meat based diet
1 grilled lean beef fillet steak (173g)
contains 5.8 mg of iron
half cup green mussels, marinated
contains 7.5 mg of iron
2 grilled lean lamb leg steaks (116g)
contains 4.0 mg of iron
1 slice fried lamb liver
contains 4.0 mg of iron
90g can salmon
contains 2.1 mg of iron
1 grilled chicken breast (107g)
contains 2.0 mg of iron
1 grilled lean pork loin chop (74g)
contains 1.2 mg of iron
1 baked terakihi fillet
contains 0.8 mg of iron
Health Warning
Lack of iron may be the cause of low energy levels but there are many other associated factors as well. Be very wary of diagnosing yourself using any of the information provided in this site. Always consult with your doctor if your condition continues.
Plant based diet
100g tofu
contains 5.4 mg of iron
1 cup porridge
contains 1.3 mg of iron
1 wheat biscuit
contains 1.5 mg of iron
half cup cooked red kidney beans
contains 2.0 mg of iron
half cup cooked boiled lentils
contains 1.2 mg of iron
half cup of fruity muesli
contains 1.9 mg of iron
half cup cooked chickpeas
contains 1.6 mg of iron
1 cup boiled broccoli
contains 0.9 mg of iron
half cup baked beans
contains 1.6 mg of iron
10 dates
contains 1.3 mg of iron
1 cup boiled spinach
contains 2.5 mg of iron
1 boiled egg
contains 0.9 mg of iron
1 slice of multigrain bread
contains 0.7 mg of iron
