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High Iron and protein foods

post #1 of 15
Thread Starter 
Hey all,

I'm looking for high iron and/or protein rich foods. I am allergic to wheat and lactose. Any help from raw ingredients to receips very handy.



Thanks much!
post #2 of 15
blackstrap molasses is high in iron and calcium and is not bound (like in spinach).



kale and boy coy are high in iron; spinach is high in iron, but your body cannot use it.



All beans are high in protein and good sources of iron.



Most dried fruit are good sources of iron.
post #3 of 15
Now Krista, what is Boy Coy?
post #4 of 15
do you mean bok choy?
post #5 of 15
rought day
post #6 of 15
Hummus made with tahini is high in both. I don't have a good recipe, but I know there are lots floating around.
post #7 of 15
Mmmm...lentils are very high in both protein and iron. And they are also high in YUMMINESS.
post #8 of 15
post #9 of 15
mg iron/200 calories

-------------------

raw parsley: 34

raw spinach: 24

raw beet greens: 23

cooked swiss chard: 23

cooked turnip greens: 22

raw asparagus: 21

cooked spinach: 20

raw broccoli raab: 20

cooked asparagus: 20

butter head lettuce: 19

cooked chinese cabbages: 17



g protein/200 calories

-------------------

raw watercress: 42

asparagus: 33

cooked mustard greens: 30

raw broccoli raab: 29

raw mushrooms: 28

raw alfalfa sprouts: 28

cooked bok choi: 26

cooked spinach: 26

raw zucchini: 26

cooked bamboo shoots: 26

cooked asparagus: 24

cooked mushrooms: 24



Basically, just eat lots and lots of greens:2-3 cups cooked or 2-3 times as much raw with some mushrooms every day.
post #10 of 15
QUINOA!!!!! QUINOA!!!!! QUINOA!!!!! QUINOA!!!!!



I love the stuff



very high in both protein and iron.



here are the nutrition facts:

http://www.diet-data.com/cereal,_grains,_pasta/quinoa/
post #11 of 15
I forgot one more thing for protein:



Rice Protein Powder.



Nutribiotic brand has 12 g of protein for 58 calories in 1 tablespoon. It isn't cheap, though. I like the wild berry and vanilla flavors.



For a cheaper alternative, try the unflavored rice protein powder at http://www.proteinfactory.com



Also you could get a soy protein isolate and a number of other non-soy protein powders.



These can all be mixed into hot or cold cereals, soymilks, soups, stir-fries, etc.
post #12 of 15
I remember going on a sun dried tomato craze and I noticed they contained lots of iron!
post #13 of 15
i second lentils. if i remember correctly one can of lentil soup is like 18 grams of protein. when you read labels on canned stuff like that make sure you factor in that they usually contain two "servings"

i know i'm not getting enough protein when i crave lentil soup, which is often.



if you sign up to fitday.com you can keep track of everything you eat to make sure you're getting enough of everything. or at the very least you can look up different fruits and veggies to find out what nutrients they have. it's quite handy.
I'm singin' here to get rid of fear
Hope it disappears right here with the rain
But I know life is pain, not like a fairytale
Meaningless to pray, so just goin' on my way
~Miyavi "Torture"
Reply
I'm singin' here to get rid of fear
Hope it disappears right here with the rain
But I know life is pain, not like a fairytale
Meaningless to pray, so just goin' on my way
~Miyavi "Torture"
Reply
post #14 of 15
Public service annoucement: please do not rely on spinach as a source of iron.
post #15 of 15
My cans of Amy's lentil soup have something like 24g of protein per can and 30% of your RDA of iron.



We just made some lentil soup yesterday and the lentils we used have a TON of protein and fiber, not to mention iron and zinc. Lentils are really wonder-food.
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