21 Vegetarian Foods That Are Loaded With Iron

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Certain vegetables, including potatoes and leafy greens, along with nuts, seeds, and legumes, can help you achieve the necessary iron intake on a vegetarian diet.

Iron is an essential nutrient that plays an important role in many bodily functions (1).

A diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness or anemia.

Iron can be found in two forms in foods — heme and non-heme. Heme iron is only found in animal products, whereas non-heme iron is only found in plants (2).

The recommended dietary allowance (RDA) is based on an average intake of 18 mg per day. However, individual requirements vary based on a person’s gender and life stage.

For instance, men and post-menopausal women generally require around 8 mg of iron per day. This amount increases to 18 mg per day for menstruating women and to 27 mg per day for pregnant women.

And, since non-heme iron tends to be less easily absorbed by our bodies than heme iron, the RDA for vegetarians and vegans is 1.8 times higher than for meat eaters (3).

Here is a list of 21 plant foods that are high in iron.

1–3: Legumes

Legumes, including beans, peas and lentils, are great sources of iron.

Listed below are the varieties containing the most iron, from highest to lowest.

1. Tofu, tempeh, natto and soybeans

Soybeans and foods derived from soybeans are packed with iron.

In fact, soybeans contain around 9.9 mg of it per cup, or 55% of the DV. The same portion of natto, a fermented soybean product, offers 15.1 mg, or 84% of the DV (4, 5).

Similarly, 6 ounces of soft tofu offers 2.56 mg of iron, or 14% of the DV. And the same portion of tempeh offers 4.48 mg of iron, or 25% of the DV (6, 7).

In addition to iron, these soy products contain between 10–34 grams of protein per portion and are also a good source of calcium, phosphorus and magnesium.

2. Lentils

Lentils are another iron-filled food, providing 6.6 mg per cup cooked, or 37% of the RDI (8).

Lentils contain a significant amount of protein, complex carbs, fiber, folate and manganese as well. One cup of cooked lentils contains 18 grams of protein and covers 56% of the DV for fiber.

3. Other beans and peas

Other types of beans contain good amounts of iron as well.

Lima beans, navy beans, chickpeas, and black-eyed peas closely follow soybeans, offering 4.2–4.7 mg of iron per cup cooked, or 23–26% of the DV (9, 10, 11, 12).

However, red kidney beans and white beans have the highest iron content. They provide around 5.2-6.6 mg per cup cooked, or 29–37% of the RDI (13, 14).

In addition to their iron content, beans and peas are excellent sources of complex carbs, fiber, folate, phosphorus, potassium, manganese and several beneficial plant compounds.

Several studies also link regularly consuming beans and peas to lower blood pressure and cholesterol. These foods may also lower blood sugar levels, but researchers say more evidence is needed (15, 16, 17).

Summary:

Beans, peas and lentils are rich in iron. These legumes also contain good amounts of protein, fiber, vitamins, minerals and beneficial plant compounds that may reduce your risk of various diseases.

4–5: Nuts and seeds

Nuts and seeds serve as two more iron-rich plant sources.

Those who wish to increase their total daily iron intake should add the following varieties to their diet, as they contain the highest amounts.

4. Pumpkin, sesame, hemp and flaxseeds

Pumpkin, sesame, hemp and flaxseeds are the seeds richest in iron, containing around 1.7–3.9 mg per ounce (28.5 grams), or 9–22% of the DV (18, 19, 20, 21).

Products derived from these seeds are also worth considering. For instance, two tablespoons (30 grams) of tahini, a paste made from sesame seeds, contain 1.3 mg of iron — which is 7% of the DV (22).

Similarly, hummus made from chickpeas and tahini provides you with around 3.1 mg of iron per half cup, or 17% of the DV (23).

Seeds contain good amounts of plant protein, fiber, calcium, magnesium, zinc, selenium, antioxidants and other beneficial plant compounds, too (24).

They’re also a great source of omega-3 and omega-6 fatty acids. Hemp seeds, in particular, seem to contain these two fats in the ratio considered optimal for human health (25).

5. Cashews, pine nuts and other nuts

Nuts and nut butters contain quite a bit of non-heme iron.

This is especially true for almonds, cashews, pine nuts and macadamia nuts, which contain between 0.8–1.7 mg of iron per ounce (28.5 grams), or around 4–9% of the DV (26, 27, 28, 29).

Similarly to seeds, nuts are a great source of protein, fiber, good fats, vitamins and minerals, as well as antioxidants and beneficial plant compounds (30).

Keep in mind that blanching or roasting nuts may damage their nutrients, so favor raw and unblanched varieties (31).

As for nut butters, it’s best to choose a 100% natural variety to avoid an unnecessary dose of added oils, sugars and salt.

Summary:

Nuts and seeds are good sources of non-heme iron, as well as an array of other vitamins, minerals, fiber, healthy fats and beneficial plant compounds. Add a small portion to your menu each day.

6–10: Vegetables

Gram per gram, vegetables often have a higher iron content than foods typically associated with high iron, such as meat and eggs.

Though vegetables contain non-heme iron, which is less easily absorbed, they are also generally rich in vitamin C, which helps enhance iron absorption (1).

The following vegetables and vegetable-derived products offer the most iron per serving.

6. Leafy greens

Leafy greens, such as spinach, kale, swiss chard, and beet greens contain between 1–5.7 mg of iron per cooked cup, or 6–32% of the RDI (32, 33, 34, 35).

Due to their bulk, some can find it difficult to consume 100 grams of raw, leafy greens. In this case, it’s best to consume them cooked.

Other iron-rich veggies that fit in this category include broccoli and Brussels sprouts, which contain between 1 and 1.8 mg per cooked cup, or around 6–10% of the DV (36, 37).

7.

Tomato paste

At 0.5 mg per cup, raw tomatoes contain very little iron. However, when dried or concentrated, they offer a much greater amount (38).

For instance, 1/4 cup (66 grams) of tomato paste offers 2 mg of iron, or 11% of the DV, whereas 1 cup (245 grams) of canned tomato sauce offers 2.4 mg, or 13% of the DV (39, 40).

Sun-dried tomatoes are another iron-rich source, providing you with 2.5 mg per half cup, or 14% of the DV (41).

Tomatoes are also a great source of vitamin C, which may help increase iron absorption. Moreover, they’re a great source of lycopene, an antioxidant linked to a reduced risk of sunburn (42).

8. Potatoes

Potatoes contain good amounts of iron, mostly concentrated in their skins.

More specifically, a large unpeeled potato (299 grams) provides 1.9 mg of iron, which is 11% of the DV. But even without their skins, sweet potatoes contain slightly more — around 2.2 mg for the same quantity, or 12% of the DV (43, 44).

Potatoes are also a great source of fiber. Additionally, one portion can cover up to 42% of your daily vitamin C, B6 and potassium requirements (43).

9. Mushrooms

Certain varieties of mushrooms are particularly rich in iron.

For instance, one cooked cup (156 grams) of white mushrooms contains around 2.7 mg, or 15% of the DV (45).

One cup (86 grams) of uncooked oyster mushrooms contains 7% of the DV, whereas portobello and shiitake mushrooms contain very little (46, 47,48).

10. Palm hearts

Palm hearts are a tropical vegetable rich in fiber, potassium, manganese, vitamin C and folate.

A lesser-known fact about palm hearts is that they also contain a fair amount of iron — an impressive 4.6 mg per cup, or 26% of the DV (49).

This versatile vegetable can be blended into dips, tossed on the grill, incorporated into a stir-fry, added to salads and even baked with your favorite toppings.

Summary:

Vegetables often contain significant amounts of iron. Their generally large volume-to-weight ratio explains why eating them cooked may make it easier to meet your daily requirements.

11–13 Fruit

Fruit is not commonly the food group that individuals turn to when wanting to increase the iron content of their diet.

Nevertheless, some fruits are surprisingly high in iron.

Here are the best sources of iron in this category.

11. Prune juice

Prunes are known for their mild laxative effect, which helps relieve constipation (50).

However, they’re also a good source of iron.

Prune juice, in particular, offers about 2.9 mg of iron per cup (8 ounces, or 237 mL). That’s around 16% of the DV and is twice as much iron as the same quantity of prunes (51, 52).

Prune juice contains fiber, potassium, vitamin C, vitamin B6 and manganese, too.

12. Olives

Olives are technically a fruit, and one with a good iron content at that.

Black olives contain around 6.3 mg of iron per 3. 5 ounces (100 grams), or 35% of the DV. In addition, fresh olives are also a great source of fiber, good fats and fat-soluble vitamins A and E (53).

Olives also contain oleuropein, a beneficial plant compound thought to provide several health benefits, including a lower risk of heart disease (54, 55).

13. Mulberries

Mulberries are a type of fruit with a particularly impressive nutritional value.

Not only do they offer around 2.6 mg of iron per cup — 14% of the DV — but this quantity of mulberries also meets 57% of the DV for vitamin C (56).

Mulberries are a great source of antioxidants as well, which may offer protection against heart disease, diabetes and some forms of cancer (57).

Summary:

Prune juice, olives and mulberries are the three types of fruit with the highest iron concentration per portion. These fruit also contain antioxidants and a variety of other nutrients beneficial to health.

14–17: Whole grains

Research links whole grains to a variety of health benefits.

These benefits include increased longevity and a reduced risk of obesity, type 2 diabetes and heart disease (58, 59).

However, not all grains are equally beneficial. For instance, grain processing typically removes parts of the grain that contain fiber, antioxidants, vitamins and minerals, including iron.

For this reason, whole grains typically contain more iron than processed grains. The following are the four types of whole grains containing the most iron per portion.

14. Amaranth

Amaranth is a gluten-free ancient grain that doesn’t grow from grasses like other grains do. For this reason, it is technically considered a “pseudocereal.”

Amaranth contains around 5.2 mg of iron per cup cooked (246 grams), or 29% of the DV (60).

Interestingly, amaranth is one of the few complete sources of plant proteins and also contains good amounts of complex carbs, fiber, manganese, phosphorus and magnesium.

15. Spelt

Spelt is another iron-rich ancient grain.

It contains around 3.2 mg of iron per cup cooked (194 grams), or 18% of the DV. Moreover, cooked spelt offers around 10 grams of protein per cup (61).

Spelt contains a variety of other nutrients, too, including complex carbs, fiber, magnesium, zinc, selenium and B vitamins. Its protein and mineral content may also be slightly higher than more conventional grains (62).

16. Oats

Oats are a tasty and easy way to add iron to your diet.

A cup (234 grams) of cooked oats contains around 1.2 mg of iron — 12% of the DV — as well as good amounts of plant protein, fiber, magnesium, zinc and folate (63).

What’s more, oats contain a soluble fiber called beta-glucan, which may help promote gut health and reduce cholesterol and blood sugar levels (64, 65, 66).

17. Quinoa

Like amaranth, quinoa is a gluten-free pseudocereal rich in complete protein, fiber, complex carbs, vitamins and minerals.

It offers around 2.8 mg of iron per cup cooked (185 grams), or 16% of the DV. Plus, research links quinoa’s rich antioxidant content to a range of health benefits, such improved glucose tolerance in people with type 2 diabetes. These metabolic effects could also lower your risk of cardiovascular disease (67, 68, 69).

Summary:

Whole grains generally contain more iron than refined grains. The varieties listed above are particularly rich in iron but also contain several other nutrients and plant compounds beneficial to health.

18–21: Other

Certain foods do not fit in one of the food groups above, yet contain significant amounts of iron.

Incorporating them into your diet can help you meet your recommended daily iron intakes.

18. Coconut milk

Canned coconut milk can be a rich and flavorful addition to your cooking.

Although very high in fat, it’s a good source of several vitamins and minerals, including magnesium, copper and manganese (70).

Canned coconut milk also contains a good amount of iron — more specifically, around 7. 5 mg per cup (226 grams), or around 42% of the DV.

Note that ready-to-drink coconut milk is not the same thing as canned coconut milk. The former is a dairy milk substitute that comes in in a carton and is meant to be consumed as-is, while the latter is a thicker canned product usually used in cooked foods.

Coconut milks that are found in the supermarket refrigerator with other dairy alternatives typically contains very little iron (71).

19. Dark chocolate

Dark chocolate contains significantly more nutrients than its milk chocolate counterpart.

Not only does it offer 3.4 mg of iron per ounce (28.4 grams), meeting around 19% of the DV, but it also contains a good amount of fiber, magnesium, copper and manganese (72).

Additionally, dark chocolate is a powerful source of antioxidants, a group of beneficial plant compounds that help protect against various diseases (73).

20. Blackstrap molasses

Blackstrap molasses is a sweetener often claimed to be healthier than table sugar.

In terms of iron, it contains around 1.9 mg of iron per two tablespoons, or around 11% of the DV (74).

This portion also helps cover between 12–26% of your recommended daily intake of copper, selenium, potassium, vitamin B6, magnesium and manganese.

However, despite its higher nutrient content, blackstrap molasses remains very high in sugar and should be consumed in moderation.

21. Dried thyme

Dried thyme is one of the most popular culinary herbs.

Many consider this plant a nutritional powerhouse, and research has linked thyme extracts and oils to health benefits ranging from fighting bacterial infections and bronchitis to improving your mood (75, 76, 77).

Thyme also happens to be one of the herbs with the highest iron content, offering 1.2 mg per dried teaspoon (1 gram), or around 7% of the DV (78).

Sprinkling a little on each meal may be a good strategy for those wanting to increase their iron intake.

Summary:

Coconut milk, dark chocolate, blackstrap molasses and dried thyme are lesser known, yet undoubtedly rich, sources of iron.

How to increase iron absorption from plant foods

The heme iron found in meat and animal products is generally more easily absorbed by the human body than the non-heme iron found in plants.

For this reason, the RDA for iron is 1.8 times higher for vegetarians and vegans than those who eat meat (3).

This amounts to approximately 14 mg per day for men and post-menopausal women, 32 mg per day for menstruating women and 49 mg per day for pregnant women (3).

However, there are various strategies that can be employed to increase the body’s ability to absorb non-heme iron. Here are the best-researched methods:

• Eat vitamin C-rich foods: Consuming vitamin C-rich foods together with foods rich in non-heme iron may increase the absorption of iron by up 300% (1).
• Avoid coffee and tea with meals: Drinking coffee and tea with meals can reduce iron absorption (79, 80).
• Soak, sprout and ferment: Soaking, sprouting and fermenting grains and legumes can improve iron absorption by lowering the amount of phytates naturally present in these foods (81).
• Use a cast iron pan: Foods prepared in a cast iron pan may provide more iron compared to those prepared in non-iron cookware (82).
• Consume lysine-rich foods: Consuming plant foods like legumes and quinoa that are rich in the amino acid lysine together with your iron-rich meals may increase iron absorption (83).

Summary:

The type of iron found in plant foods (non-heme) is less easily absorbed by the body. The methods outlined here can be used to maximize its absorption.

The bottom line

Iron is a nutrient that’s essential for the human body.

This mineral can be found in an array of different foods, including many plant foods.

Besides being a good source of iron, the plant foods listed in this article also happen to contain a variety of other nutrients and beneficial plant compounds.

Thus, incorporating them into your diet will not only help you meet your iron requirements, but will also likely benefit your overall health.

10 Iron-Packed Foods for Combatting Anemia and Low Energy

Iron deficiency is more common than you may think, and this mineral is one you don’t want to skimp on. Reaching for these eats can help you get enough iron in your diet.

By Leslie BarrieMedically Reviewed by Kelly Kennedy, RDN

Reviewed: January 22, 2021

Medically Reviewed

By opting for whole, nutritious foods in their diet, vegetarians can get enough iron.

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If you’ve been told you’re not getting enough iron, you’re not alone. Iron deficiency is the most common nutritional deficiency globally — especially among children and pregnant women — and the only nutrient deficiency that is widely prevalent in developed countries, according to the World Health Organization. That’s a problem because the mineral plays a number of critical roles in the body, says Sarah Gold Anzlovar, RDN, the Boston-based owner of Sarah Gold Nutrition. “Most well known is that it’s a key component of red blood cells and helps transport oxygen from your lungs to the rest of the body,” says Anzlovar.

Iron deficiency, a condition called anemia, makes it difficult for your red blood cells to deliver oxygen, according to the Mayo Clinic. Symptoms of anemia may include fatigue, chest pain or shortness of breath, cold hands and feet, dizziness and headache, poor appetite, and unusual cravings for substances like ice, dirt, or starch.

How Much Iron Do You Need Per Day?

According to the National Institutes of Health (NIH), here’s how much iron different groups of people need per day:

Nonpregnant Women ages 19 to 50 18 milligrams (mg)

Pregnant Women 27 mg

Women Age 51 and Older 8 mg

Men Age 19 and Older 8 mg

Infants and Children 7 to 16 mg, depending on age

RELATED: A Detailed Guide to Using MyPlate for Healthy Eating

Avoid Consuming Too Much Iron

The NIH cautions against taking in more than 45 mg of iron per day if you are a teenager or adult and more than 40 mg per day among those age 13 and younger.

Heme vs. Non-Heme Iron: What’s the Difference?

“There are two types of iron: heme iron from animal sources and non-heme iron from plant sources,” says Frances Largeman-Roth, RD, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family and a nutrition counselor in private practice in New York City. The NIH also notes that meat, poultry, and seafood contain both heme and non-heme iron.

Heme iron is more easily absorbed by the body than plant-based non-heme iron according to the Cleveland Clinic, so it can be beneficial to get both types of the nutrient in your diet, Largeman-Roth adds. You’ll need to aim for nearly twice as much iron per day (about 1.8 times as much, per the NIH) if you don’t eat meat.

RELATED: Why Are Healthy Eating Habits Important?

Common Foods Can Help You Get Enough Iron

The good news is that a lot of common foods contain iron — from oysters and pumpkin seeds to fortified cereals and red meat.

Here are 10 foods high in iron that can help you get all of the mineral you need.

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Eggs, Red Meat, Liver, and Giblets Are Top Sources of Heme Iron

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According to the U.S. Department of Agriculture (USDA), in addition to some non-heme iron, lots of animal proteins have heme iron, including ground beef (4 ounces of 93 percent lean ground meat provides 2.63 mg, meaning it’s a good source), eggs (1.68 mg in two large eggs), turkey (1.23 mg per 3 ounces of dark-meat turkey), and pork loin (just over 0.5 mg per 3 ounces).

Organ meats like liver and giblets are especially rich in iron. For example, 113 grams of chicken giblets has 6.1 mg of iron, making it an excellent source. Meanwhile, liver serves up an impressive amount of iron. One ounce of pork liver comes packed with 6.61 mg of iron, another excellent source. If your cholesterol is high, or if you are pregnant, avoid liver. MedlinePlus notes that liver is high in cholesterol (1 ounce contains 85. 3 mg of cholesterol), and research links eating liver to possible birth defects.

RELATED: The 10 Best Foods to Fight Stress

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Oysters, Mussels, and Clams Are Rich Sources of Iron

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Go ahead and splurge on the seafood appetizer — it comes with a generous side of iron! Bivalve mollusks like clams, mussels, and oysters are loaded with the important nutrient, according to the Harvard T.H. Chan School of Public Health. Per the USDA, five raw oysters deliver 3.23 mg of iron, making it a good source. They are also an excellent source of zinc, with 27.5 mg, as well as vitamin B12, with 6.1 micrograms.

As the NIH points out, zinc helps the immune system fend off viruses and bacteria, and vitamin B12 helps keep nerve and blood cells healthy.

If oysters, mussels, and clams aren’t on your regular menu, common seafood choices have some iron as well, according to the Mayo Clinic. For example, 3 ounces of chinook salmon has 0. 2 mg of iron, per the USDA.

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Chickpeas Are a Vegetarian-Friendly Iron Powerhouse

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Animal products are known for being sources of iron, but that doesn’t mean plant-based staples can’t help you meet your goal, too. Chickpeas, a type of legume, provide 3.7 mg of iron per cup, per the USDA, making them an excellent source. They also deliver lean, plant-based protein — 14.6 g per cup, to be exact.

Chickpeas, also called garbanzo beans, are a tasty addition to salads and pasta dishes, and they can be an unexpected way to mix up salsa. If you’re not a fan of the texture, puree chickpeas to create homemade iron-rich hummus. Adding lemon juice to your hummus will increase the vitamin C in the snack and help your body more easily absorb the non-heme iron in the legumes, because according to the Mayo Clinic, when you eat an iron-rich food at the same time as a vitamin C–rich food, you enhance your body’s ability to absorb the iron.

RELATED: The Top Foods High in Vitamin C

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Fortified Breakfast Cereals Can Be Packed With Iron

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Is a bowl of cereal your breakfast of choice? Opt for a fortified version to start off your day with a dose of iron — Mayo Clinic recommends it as a way to up your iron total. Check the nutrition label for the amount of iron per serving. (And be sure to opt for the box with the least amount of added sugar.)

Per the USDA, raisin bran has 9.39 mg of iron per cup, and that makes it an excellent source. It is also an excellent source of fiber, a common characteristic of fortified cereals. The Mayo Clinic notes that dietary fiber can help relieve constipation and lower your odds of developing diabetes and heart disease.

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Pumpkin Seeds May Be Small, But They Have Lots of Iron

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Don’t underestimate these crunchy seeds that you start seeing around Halloween. A 1-ounce serving of raw pumpkin seeds without shells has 2.7 mg of iron, per the USDA, providing a good iron source in a variety of dishes. Add the seeds to homemade trail mix or bread or muffin recipes, or use them as a crunchy topping for yogurt, cereal, or salad. You may also try them alone for a quick and healthy snack — 1 ounce packs 7 grams of protein. Win-win!

RELATED: 12 Easy Pumpkin Recipes

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Edamame Is Filled With Iron and Other Essential Nutrients, Too

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A common sushi sidekick, a cup of these raw green soybeans contains about 9 mg of iron, per the USDA, making them an excellent source of the nutrient. Not to mention, they’re a good source of minerals such as copper, which helps keep blood vessels and the immune system healthy, according to the NIH. A cup of soybeans is also a good source of copper and an excellent source of manganese and fiber, as well as provides plant-based protein.

Largeman-Roth recommends including soybeans in stir-fries or making an edamame dip. Soy beans make a tasty addition to pasta dishes, too, or you can simply enjoy them on their own, steamed and sprinkled with a little sea salt.

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Prepare Black Beans With Vitamin C–Rich Veggies for an Iron Win

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Boiled black beans serve up 3.61 mg of iron per cup, per the USDA, for an excellent source. To rev iron absorption, pair them with healthy fare such as kale, bell peppers, broccoli, or cauliflower. As MedlinePlus notes, those foods are high in vitamin C, which is a nutrient that aids the absorption of non-heme iron. Add beans to a salad, puree them into a dip to eat with raw veggies, or toss them into a stir-fry. The recipe possibilities for a can of black beans are endless! And if you’re looking for more variety, kidney, pinto, and fava beans all have iron, too, according to the USDA.

RELATED: 10 Nutritious Family Dinners to Make With Beans

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Lentils Are Another Legume With Lots of Iron

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Another legume worth an honorable mention in the iron department is lentils. Cooked lentils offer an excellent source of the mineral with about 6.59 mg per cup, per the USDA. And they offer 15.6 g of fiber per cup, too, making them a rich source. Fiber may help lower cholesterol and stabilize your blood sugar, according to the Harvard T.H. Chan School of Public Health. Lentils are also an extremely versatile ingredient in the kitchen — they’re a great addition to everything from soups and salads to burgers and chili.

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Spinach, Eaten Either Cooked or Raw, Offers Iron

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No matter how you prepare it, spinach is an excellent source of iron. Per the USDA, 1 cup of this healthy green (frozen and then boiled) delivers 3.72 mg of iron, as well as some protein, fiber, calcium, and vitamins A and E.

Calcium is necessary to keep your bones strong, according to the Mayo Clinic; vitamin A is beneficial for your vision and immunity, the Mayo Clinic notes; and vitamin E helps your vision, as well as your blood, brain and skin, per the Mayo Clinic.

The same serving size of raw spinach, which is more loosely packed than when prepared cooked, gives you almost 1 mg of iron, offering some of the mineral, according to the USDA.

While the leafy green often gets a bad rap in the taste department, especially among kids, it’s an easy ingredient to sneak into recipes undetected for a secret iron-boost (and as a non-heme iron source, it’s especially beneficial when paired with foods high in vitamin C, like some veggies, suggests Anzlovar, and as research shows). “I love using sautéed spinach in vegetable lasagna,” says Largeman-Roth. “It also works well in mini frittatas, which my kids love.” If eating spinach in a dish doesn’t sound appealing, try this green mixed into a naturally sweet fruit smoothie.

RELATED: 11 High-Fiber Foods to Add to Your Diet

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Sesame Seeds Taste Nutty — and Have a Kick of Iron

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“Sesame seeds have a wonderful nutty taste and are a rich source of iron,” says Largeman-Roth. The seeds contain some iron — 1.31 mg per tablespoon, per the USDA — and offer a slew of other essential nutrients, like copper. Not to mention, they contain phosphorus, vitamin E, and zinc.

An easy way to incorporate the seeds into your diet is to sprinkle them on a salad: Each tablespoon will add over a milligram of iron to your daily count — and when you’re aiming for 18 mg a day, every bit counts!

Benefits of hummus, composition and useful properties – Agro-Alliance

What is hummus, every resident of the Middle East knows. This is a soft, creamy appetizer made from legumes. Usually the main ingredient is chickpeas, but there are dishes based on sprouted lentils, garden beans and even peas.

Hummus history

The first written mention of hummus dates back to the 13th century. The recipe was found in one of the Arabic cookbooks. The dish has spread throughout the Middle East, the Arabian Peninsula and northeast Africa. The original recipe included chickpeas, tahini, vinegar, pickled lemons, and spices. The dish was served as an appetizer with vegetables and flatbread.

In Europe, hummus became popular in the 20th century. The word itself appeared in dictionaries in the middle of the last century. The dish came to America even later, during the civil war in Lebanon. Packaged hummus hit the shelves of stores, which quickly gained popularity thanks to refugees.

Chickpea grains are large in size up to 1 cm in diameter, sandy in color, have a bumpy uneven surface and a nutty flavor.

To prepare hummus, chickpeas are boiled, checking readiness by squeezing the peas with your fingers. When they are easily flattened, the cooked mass is mixed with a mixer or blender until a homogeneous paste is obtained. Crushed, fried spices, spices are added to the resulting chickpea puree and mixed well again. Add salt, oil and lemon juice – hummus is ready. It is served as an independent appetizer or as a side dish.

Calorie content and nutritional value

Chickpeas are a particularly valuable product. It provides the body with enough energy, while it has a low glycemic index. Another advantage of chickpeas is their high protein content, which is up to 12% by weight. This explains the centuries-old popularity of hummus among the peoples of southern countries: a dish containing animal protein quickly deteriorates in a hot climate, but protein deficiency is easily replenished with chickpea dishes.

Due to its high calorie content, hummus serves as an energy supplier in vegetarian diets. The use of chickpeas helps to build muscle mass, so athletes include it in the diet.

Composition of hummus

100 g of homemade hummus contains about 16.12 g of carbohydrates, 4.9 g of protein and 8.6 g of fat. In hummus, due to the addition of seasonings, the percentage of fat increases, and the carbohydrate content, on the contrary, decreases. Depending on the set of components, the calorie content of the finished snack is determined in the range of 170-180 kcal.

The high content of B vitamins is a valuable quality of this food product. Chickpeas are especially rich in pyridoxine (vitamin B6), which is necessary for the normal functioning of the nervous system (20% of the daily requirement for 100g). In second place in terms of content is folic acid (vitamin B9) – one serving of hummus per 100g supplies approximately 15% of the daily intake of this vitamin, which helps fight some types of anemia, depression and memory impairment.

The mineral composition of chickpeas gives the body most of the daily intake of substances necessary for normal life:

1. Manganese – affects the functions of the nervous and endocrine systems, optimizes the process of digestion, participates in the construction of bone tissue and blood elements, reduces the severity of intoxication.

2. Copper is necessary for the formation of red blood cells, as well as some enzymes of the immune system.

3. Sodium – regulates water-salt metabolism and determines the stability of cell membranes.

4. Phosphorus – improves brain function, is necessary for bone tissue, incl. strengthening of tooth enamel.

5. Iron is part of hemoglobin.

6. Zinc – strengthens the immune system.

7. Potassium and magnesium – establish the normal functioning of the heart muscle.

The amino acid tryptophan, which is abundant in chickpeas, is necessary for the production of serotonin, the “hormone of happiness.” As a result of the use of hummus – a decrease in the risk for the body of the negative impact of stress reactions.

Chickpea fiber has a structure that is broken down only in the lower part of the large intestine. These coarse fibers have a positive effect on organs and systems:

• prevent the development of colon cancer;

• improve the metabolism of fat in the blood;

• reduce cholesterol levels;

• slow down the absorption of glucose from the intestines into the blood, which is especially important for people with diabetes.

Classic hummus recipe

1. Boil chickpeas until they are easy to crush with your fingers. This usually takes 60-90 minutes, but may take longer depending on the variety. Important! Before cooking, dry chickpeas must be soaked for 8–12 hours (overnight), then rinsed.
2. Drain the liquid from the beans into a separate container and save.
3. Lightly fry the cumin.
4. Remove cumin and roast sesame seeds. If you are using paste, skip this step.
5. Grind sesame, cumin, salt and garlic in a blender.
6. Add olive oil and 1/4 chickpeas, chop again.
7. Gradually add the chickpeas and the liquid in which they were boiled, continuing to turn the mass into a puree.
8. When you achieve uniformity, pour in the lemon juice, add the coriander and stir until it is dispersed throughout the volume.
9. Chill the hummus and serve.

While mashing in a blender, periodically taste the dish, adding spices to taste if necessary.

Possible replacements

To change the portion sizes, it is enough to keep the proportion. The classic composition of hummus allows the replacement of tahini with ground sesame, as well as red pepper with black. Instead of vegetable oil, you can use butter or avocado pulp.

If desired, the recipe uses butter, ginger, hot pepper, sesame. Each cook uses his own set of spices. Savory, cumin, coriander, marjoram, paprika, cumin go well with hummus. The dish is served with bread, supplemented with the following additions:

• fresh herbs;
• young whole nuts;
• fried or dried mushrooms;
• hard cheese;
• fresh vegetables – cucumbers, peppers, legumes.

With a standard ratio of components, the dish contains 0.38 grams of sodium and 0.23 potassium, as well as some calcium, magnesium, and vitamin A.

The benefits and harms of hummus for the body

Chickpeas are the basis of hummus, so all its beneficial properties are preserved in the finished dish. With the systematic use of hummus:

1. The hematopoietic system is strengthened.

2. Increases immunity.

3. The nervous system is strengthened and intellectual activity improves.

4. Accelerates the excretion of “bad” cholesterol.

5. The risk of formation of mutant cells is reduced.

6. Improves the course of diabetes.

7. The intestines are cleansed of toxins and toxins.

8. Skin turgor is preserved.

Traditional seasonings also contribute to the normalization of metabolic processes. Cumin, rosemary, garlic, paprika, coriander, black pepper, cumin, turmeric, ginger, marjoram, olive oil, bay leaf have a positive effect on the activity of the digestive tract and reduce the risk of flatulence after a meal.

Gas formation is the only trouble that can occur when eating hummus. In order to extract harmful substances that cause fermentation and flatulence in the intestines, before cooking, chickpeas are soaked for 6-10 hours in cold water, which is changed periodically. Another secret to reducing gas formation is that it is recommended to drink water no earlier than 40 minutes after eating.

Hummus does not contain gluten that causes allergies. The dish is recommended for those who have celiac disease – a condition accompanied by an immune response of the intestine to gluten.

Several servings of hummus a week are considered as a means of comprehensive prevention of stroke and heart attack by reducing the level of “bad” cholesterol in the blood.

The low glycemic index of the product makes it suitable for diabetics.

However, there are certain restrictions for the frequent use of hummus:

With individual intolerance to individual components, they are excluded from the recipe for the preparation of chickpea paste.

Benefits for women

In the physiological cycles of the female body, there are periods when the need for certain substances increases. Hummus provides a comprehensive set of vitamins and minerals in an easily digestible form:

1. Amino acids are represented by tryptophan, phenylalanine, tyrosine, isoleucine, etc. They are involved in the synthesis of antibodies, increasing immunity, and contribute to the regeneration (recovery) of damaged tissues.

2. Vitamins, calcium, phosphorus, are necessary for bone tissue, preventing the development of osteoporosis. Vitamin B9 (folic acid) is important for the reproductive function of women. With its deficiency, it is possible:

Folic acid deficiency develops, in particular, due to the use of oral contraceptives, so the inclusion of hummus in the diet is very beneficial for women.

3. Iron in chickpeas is necessary for the synthesis of hemoglobin, the level of which decreases during pregnancy and childbirth.

4. Moderate doses of manganese are necessary for the proper development of the fetus, and after childbirth – for lactation.

5. The increased content of potassium and magnesium in the product is especially valuable for women who have entered the menopause, when the risks of cardiovascular disease increase due to estrogen deficiency.

6. Vegetable fiber normalizes bowel function. For women with hormonal changes during pregnancy and menopause, eating hummus prevents the occurrence of functional constipation.

7. The isoflavones found in chickpeas retain moisture in the skin, which allows it to stay fresh longer without wrinkling. Fatty polyunsaturated acids increase the elasticity of the skin.

8. When breastfeeding, the baby receives, along with mother’s milk, the necessary vegetable proteins contained in chickpeas. But, given the risk of increased gas formation, it is recommended that the mother consume hummus only when the child reaches three months.

The beneficial properties of hummus for women make it an indispensable food product for the weaker sex in the most crucial periods of life.

Benefits for men

The male body is characterized by a high energy consumption, which is associated with labor activity, physiological characteristics and commitment to extreme hobbies. This explains the benefits of hummus for men. This product provides a complete plant-based protein that serves as a source of energy and material for building muscle mass.

The complex of trace elements in hummus creates the basis for the active life of a man:

1. Zinc contained in chickpeas and spices prevents pathologies of the prostate gland and other organs of the genitourinary system.

2. Folic acid is destroyed when alcohol is taken, which is often the sin of the male sex. Eating hummus makes up for the lack of folic acid, preventing the development of depression and a decrease in intelligence.

3. Amino acids, phosphorus, manganese, sodium are involved in resisting stress and depressive disorders, the content of which in hummus is sufficient to partially replenish the daily requirement.

4. Manganese also strengthens bone and cartilage tissue, which is important when playing sports and hard physical labor.

Slimming

Reasoning about the benefits of hummus for health, it should be noted its ability to reduce body weight with an average calorie content. This happens due to several factors:

1. Essential acids in its composition support a balanced metabolism.

2. Fiber gives a feeling of satiety for a long time.

3. Folic acid dulls the feeling of hunger.

A delicious dish helps to diversify the diet and avoid the use of painfully monotonous diets for the sake of parting with a few kilograms.

Conclusion

Having appreciated the benefits of hummus from a culinary, nutritional and medical point of view, any housewife will want to learn how to cook it in compliance with all the rules. She will be helped by detailed descriptions of different options for the dish.

The result is a delicious treat that all family members will enjoy.

Data Source: USDA SR-23
USDA National Nutrient Database for Standard Reference

calorie content, benefits and harms for the body, for women and men, during pregnancy, weight loss, for health, composition and properties

Recently, there has been a growing trend in the popularity of healthy eating. And among those who are contraindicated in products containing gluten, dishes from legumes are gaining popularity.

For example, from chickpeas (aka lamb or chickpeas), which, as a result of boiling and pureeing, becomes a nutritious and original snack – hummus.

In the article you will find its useful properties, composition, as well as how many calories it contains.

Contents

• Description of the dish
• Calorie content of hummus KBJU
• Benefits for the body
  • For women
  • For men
  • For weight loss
• Contraindications and harm
• Conclusion

Description of the dish

Hummus – what kind of dish is this? Hummus is ‘s original and hearty snack based on chickpea puree. The recipe for this dish was known 8 centuries ago in the Ottoman Empire, as well as in a number of eastern countries – Jordan, Syria, Libya, Greece.

Today, hummus is increasingly included in the daily diet of people who prefer a healthy diet.

If we take the literal translation of the word “hummus”, then it can mean both mutton peas (“nokhut”) and the mashed snack prepared from it. The protein contained in chickpeas is perfectly absorbed by the body.

Chickpeas are similar in structure to animal protein and are an excellent alternative to fatty meat foods that are high in cholesterol.

In addition, traditional hummus contains :

1. Sesame paste (tahini). It contains a large percentage of Ca, K, P and Mg. Omega-3 fatty acids in its composition increase skin firmness and elasticity and slow down the aging process.
2. Olive oil . It has been known since antiquity for its healing properties: it has a beneficial effect on the digestive system, normalizes the acidity of the stomach, and is used to treat disorders of the nervous system.
3. Garlic . This component normalizes cholesterol levels, has antibacterial properties (suppresses the activity of staphylococci, diphtheria bacillus and yeast).
4. Lemon juice . Lemon juice is a real storehouse of vitamins and nutrients, improves memory and concentration, and also strengthens the immune system, increasing the protective properties of the body.
5. Paprika . Stimulates the pancreas and liver, helps reduce gastric colic, flatulence. Contains calcium in large quantities, as well as valuable fatty acids for the body.

Hummus can be prepared not only from chickpeas, but also from beets, beans, buckwheat.

About the benefits and dangers of chickpea hummus, see the video:

Calorie content of hummus KBJU

Hummus belongs to the category of healthy food , despite the calorie content. If hummus is made according to the classic recipe, then here is its approximate nutritional value.

Calories (per 100 grams) – 220-260 Kcal.

Proteins – 9%.

Fats – 14-17%.

Carbohydrates – 16-18%.

Hummus perfectly satisfies the appetite, while it does not have a harmful effect on the body and does not harm the figure. The high calorie content of the dish is achieved due to the content of olive oil in it, but it has a huge nutritional value for the body.

Vegetarians can safely eat this dish.

Chickpeas contain fiber , which perfectly saturates, while regulating blood sugar levels, which is important for diabetics and patients with hyperglycemia.

Find out what hummus is served with here; and how to cook bulgur soup – here.

Benefits for the body

What are the health benefits of chickpea hummus? The main benefit of chickpea hummus is a sufficient amount of easily digestible protein , fatty acids, fiber and a large amount of vitamins contained in it.

It does not contain cholesterol, so chickpea paste can be safely eaten even by those who suffer from a number of diseases of the cardiovascular system.

In addition to all of the above, hummus :

• normalizes the body’s metabolic processes;
• removes waste and toxins;
• improves cerebral circulation;
• lowers blood sugar levels;
• stabilizes the digestive tract and normalizes digestion;
• removes cholesterol.

For women

Hummus is a real find for the female body . Not only does it fit perfectly into any diet and does not harm the figure, it also contributes to women’s health and beauty – the firmness and elasticity of the skin improves and metabolism accelerates.

Nutritionists say that at least 1/5 of the diet of a nursing mother should be protein. And its content in chickpeas is 25%, so it is the best suited for the diet of young mothers.

Chickpeas compensate for the lack of such vitamins as A, B, C, K and E, as well as a very important trace element – iron. Unlike regular peas or beans, chickpeas do not contribute to gas and bloating.

Important! A nursing mother should introduce chickpeas into the diet gradually, carefully observing the food reaction of the child. But at the same time, the child must be at least 3-4 months old.

Useful recipes: pp shawarma, chorba from different countries, fish puree soup, broccoli soup puree.

For men

Hummus is a very popular snack among Arab men, who are distinguished by high performance and “hot” temperament . Chickpeas, as the main component of hummus, have a beneficial effect on the work of the genitourinary system of men and on the work of the prostate gland.

Mg, P and Na in mutton peas increase resistance to stress. And the leucite contained in hummus makes it possible to increase muscle mass, which fans of power sports and bodybuilders cannot but appreciate.

Turkish cuisine is popular among men for its meat dishes: kazan kebab, doner, iskander, lula.

When losing weight

Hummus is a rather high-calorie snack, but it is actively used in the diet menu: the protein contained in it does not allow extra pounds to be deposited “in reserve”. Paprika stimulates metabolic processes and improves metabolism. Lemon juice is an excellent fat burner with a minimum of contraindications.

Hummus has another indisputable advantage – its use reduces cravings for sweets.

Recipes for weight watchers: zucchini, celery, spinach puree soup, dietary.

About the composition of hummus and how to use it for weight loss, you will learn from the video:

Contraindications and harm

However, there is also a list of contraindications for the use of hummus from lamb (Turkish) peas.