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Iron-Rich Vegan Foods

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Spinach

6.4 mg per 1 cup cooked

Black Beans

3.6 mg per 1 cup cooked

Tempeh

2.1 mg per 1/2 cup (cooked)

Chickpeas

4.7 mg per 1 cup cooked

Swiss Chard

4 mg per 1 cup cooked

Kidney Beans

3.9 mg per 1 cup cooked

Almonds

1.1 mg per 1 ounce

Lentils

6.6 mg per 1 cup cooked

Potato

1.9 mg per large potato

Quinoa

2.8 mg per 1 cup cooked

Sunflower Seeds

1.5 mg per 1 ounce

Kale

1 mg per 1 cup chopped

Pumpkin Seeds

2.5 mg per 1 ounce

Dried Apricots

1.2 mg per 1/2 cup

Tofu

3.4 mg per 1/2 cup serving

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