As a fellow vegetarian it can be somewhat confusing when it comes to iron sources. I have complied some vegan iron sources for your information.

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Vegan sources Serving Size Iron (mg)
Almonds, raw, whole 10 - 12 0.7
Apricots, dried, med.-size 10 1.7
Bagel 1 whole 1.5
Baked beans, canned ½ cup 2
Black beans, boiled 1 cup 3.6
Beans, white 1 cup 8
Beet greens, cooked 1 cup 2.7
Black-eyed peas (cowpeas), boiled 1 cup 1.8
Bread, white, enriched 2 slices 1.8
Bread, whole wheat 2 slices 1.8
Bok choy, cooked 1 cup 1.8
Bulgur, cooked 1 cup 1.7
Broccoli, cooked ½ cup 0.6
Broccoli, raw 1 stalk 1.1
Brussels sprouts, cooked 1 cup 0.9
Cashew nuts, oil roasted, 1 ounce 18 nuts 2
Chickpeas, boiled and drained ½ cup 2
Chocolate, dark, 45%–69% cacao solids 1 ounce 2.33
Dates 10 1.6
Grits, quick enriched white, cooked 1 cup 1.5
Kale, cooked 1 cup 1.2
Kidney beans, boiled 1 cup 5.2
Lentils, boiled 1 cup 6.6
Lima beans, boiled 1 cup 4.5
Macaroni, enriched, cooked 1 cup 1.9
Molasses, blackstrap 1 tbsp. 3.5
Navy beans, boiled 1 cup 4.5
Oatmeal, fortified instant, prepared 1 cup 10
Peas, frozen and prepared ½ cup 1.3
Pinto beans, boiled 1 cup 3.6
Potato, baked, flesh and skin 1 medium 2
Quinoa, cooked 1 cup 2.8
Prune juice ½ cup 1.5
Raisins, seedless packed ½ cup 1.5
Rice, brown, cooked 1 cup 1
Rice, white enriched, cooked 1 cup 1.8
Sesame seeds 2 Tbsp 1
Silverbeet, cooked 1 cup 2.53
Soybeans, boiled 1 cup 8.8
Soy yogurt 6 ounces 1.1
Spaghetti, enriched, cooked 1 cup 1.6
Spinach, cooked (boiled, drained) ½ cup 3.2
Spinach, canned, drained ½ cup 2.5
Spinach, frozen, boiled, drained ½ cup 1.9
Sunflower seeds 1/4 cup 1.2
Swiss chard, cooked 1 cup 4
Tahini 2 Tbsp 2.7
Tempeh 1 cup 4.5
Tofu, raw, firm ½ cup 3.4
Tomatoes, canned, stewed ½ cup 2
Tomato juice 8 ounces 1
Turnip greens, cooked 1 cup 3.2
Veggie hot dog, iron-fortified 1 hot dog 2.7
Vitamin supplements varies varies
Watermelon 1/8 medium 1.4

For further advice

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Tags: Ballester, Chris, Fit, Fitness, PETA, abs, bodybuilding, chris ballester, fitness, food, More…gym, iron, lifestyle, model, pack, six, sources, vegan, vegetarian, weights

Comment by Chris Ballester on August 10, 2014 at 8:40am

Check out my other posts, including protein sources 

http://www.vegfriend.com/profiles/blog/list?user=1xfqubnml2q23 

Comment by Chris Ballester on August 16, 2014 at 3:19pm

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