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Foods High in Iron and Fiber

The body needs enough iron to make new hemoglobin blood cells that transport oxygen. Meat is the best source, but plants are a good source as well. However, the iron in plants is less absorbable than in meat. Combining plant iron with meat or Vitamin C will enhance the process. A few foods are high in both iron and some fiber. One note, the percent of daily values figures below are based on a 2,000 daily calorie diet.

  1. Legumes and Pumpkins

    • A cup of boiled soybeans contains 12 percent of the daily value of iron and 3 grams of dietary fiber. An oz. of dried pumpkin seeds provides 24 percent of the daily need for iron and 4 grams of fiber.

    Quinoa and Other Grains

    • A half cup of quinoa contains 43 percent of needed iron and 5 grams of fiber. All-Bran cereal varieties should have 25 percent of the iron requirement and about 10 grams of fiber.

    Shellfish

    • Twenty small steamed clams, although they have no fiber, do contain 252 percent of the recommended daily allowance (RDA) of iron. Also, 3 oz. of cooked whelks have 86 percent of the iron RDA.

    Tofu and Tempeh Dishes

    • A 1 cup serving of baked beans with tofu wieners provides 16 grams of fiber and 8 percent of the iron RDA. One-half cup of red beans and tempeh has 10 percent of needed iron and 7 grams of fiber.

    Liver

    • Liver--pork, beef, lamb, turkey and chicken are high in iron with 4 oz. ranging from 113 percent RDA for pork to 42 percent RDA for beef. However, their saturated fat and cholesterol content make them unsuitable for a heart healthy diet.

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