Which food contain highest concentration of protein and iron?

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

What foods are rich in protein and iron? But, whole grains, in and of themselves, are also excellent sources of both protein and iron. Foods like whole grain bread, whole grain brown rice, quinoa and bulgur wheat are all categorized as whole grains.

What is list of foods that are very low in iron? What Foods Are Low in Iron? Fruits and Vegetables. Steer clear of spirulina, edamame, morel mushrooms and spinach if you’re on a low-iron diet. Dairy and Grains. Dairy products are generally low in iron — according to the U.S. Protein Options. Many protein options, particularly animal-based proteins, are notoriously high in iron. Sample Daily Menu.

What food has the best Iron? The best sources of iron include iron fortified cereals, chicken and chicken liver, lean red meat, dried beans and legumes, clams, oysters, leafy greens, nuts and whole grains.

What meats are low in iron? Ground Meat. Ground and sirloin beef, the lowest in iron of the “top five” beef group on the USDA table, contain about 2.1 milligrams of iron in a 3-ounce serving, or about 12 percent of the recommended daily value of the mineral.

What foods are high in iron and protein?

What foods are high in iron and protein? The University of Michigan lists shellfish as foods that are high in protein and iron. A 3-ounce serving of mussels has 10 grams of protein and 3.3 milligrams of iron, while a 3-ounce serving of oysters provides 18 grams of protein and 3.3 milligrams of iron.

What meats are low in iron? Ground Meat. Ground and sirloin beef, the lowest in iron of the “top five” beef group on the USDA table, contain about 2.1 milligrams of iron in a 3-ounce serving, or about 12 percent of the recommended daily value of the mineral.

What is the most iron rich food? Foods high in iron include fortified cereals, beef, shellfish, dried fruit, beans, lentils, dark leafy greens, dark chocolate, quinoa, mushrooms, and squash seeds. The current daily value (DV) for iron is 18 milligrams (mg).

Which fish has the most iron? The top fish and shellfish is Mollusks, clam, mixed species, cooked, moist heat with the highest iron content, which in 100g contains 27.96 mg of iron.