Comprehensive plant-based iron chart featuring 25 vegan sources with iron content, calories, and ratings per serving. Includes recommended daily intake by age and gender. Features spinach, lentils, beetroot greens, soybeans, collard greens, and more. Perfect for vegan nutrition, iron deficiency management, and plant-based meal planning. Educational reference for vegetarians and vegans. A4 PDF, instant download, print unlimited.
$4.00
The Iron-Rich Super Foods Plant Sources Chart provides comprehensive guidance on obtaining iron exclusively from plant-based foods, serving as a convenient reference for vegetarians and vegans. This essential resource addresses that iron is not made in the body and must be absorbed from food, emphasising iron's essential role in making haemoglobin, the protein in red blood cells.
The chart opens with Recommended Dietary Intake tables showing age and gender-specific requirements: infants under 6 months need 0.27mg, children 1-3 years need 7mg, teenagers 14-18 years need 11mg (males) or 15mg (females), adults 19-50 years need 8mg (males) or 18mg (females), and adults 51 years and over need 8mg regardless of gender. These guidelines help readers understand their specific iron needs for optimal health.
The chart showcases 25 plant-based iron sources with detailed nutritional data. High-iron options include spinach (6.43mg per 1 cup), beetroot greens (2.74mg per 1 cup), collard greens (2.15mg per 1 cup), Swiss chard (3.96mg per 1 cup), and lentils (6.59mg per 1 cup). Additional excellent sources feature black beans (3.61mg per 1 cup), soybeans (8.84mg per 1 cup), turmeric (1.82mg per 1 tsp), leeks (1.14mg per 1 cup), and asparagus (1.64mg per 1 cup).
Each food entry includes serving size, calorie content, iron content in milligrams, and a star rating indicating optimal calorie-to-iron balance. Foods featured include mushrooms (white), cumin, parsley, bok choy, chilli peppers, romaine lettuce, olives, sun-dried tomatoes, tofu, pumpkin seeds, green peas, Brussels sprouts, beetroot, and kale, providing diverse options for meal planning.
The star ratings system helps identify foods offering the best iron content relative to calories, enabling efficient nutritional choices. This visual reference makes it simple to incorporate iron-rich plant foods into daily meals whilst maintaining balanced nutrition.
This chart is perfect for vegans, vegetarians, individuals managing iron deficiency through plant-based diets, nutrition students, meal planners, or anyone seeking to optimise iron intake without animal products.
Delivered as an instant-download A4 PDF (297x210mm), print unlimited times for kitchen reference.
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