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Ask the Expert Archive

I need a listing of food high in iron and fiber

Your best choice is legumes! Legumes include peas, beans (like kidney, chick peas, etc.), lentils, soy, and peanuts. Not only do legumes offer a large amount of fiber (approximately 5 g for ½ cup serving) they are also higher in iron than most vegetables. Chick peas contain the highest amount of iron with a ½ cup serving providing 6.3 mg. This meets about half of your iron needs for the day! Check out our Quick Recipes: 30 minutes or Less section for delicious recipes that include legumes (especially chick peas!).

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