Foods with iron and protein besides meat.?

Question

What foods have iron and protein besides meat?
Im doing the vegetarian thing and my parents think beans are pretty much the only things besides meat that has protein.
I dont know about iron either.

Answer 1

Almost everything has protein. Beans, whole grains, nuts are a few of the foods that have a good amount. You can get iron from dark leafy greens.

Answer 2

First of all, Proteins are found in TONS of foods other then meat. So is Iron. Therefore if you eat enough veggies and fruits you will have just as much protein and iron as any meat eater would except, you wont have heart problems, clogged arteries or cancers caused by eating meat.

HUGE LIST OF VEGAN FOODS WITH LOTS OF IRONS
Soybeans, cooked
Blackstrap molasses
Lentils, cooked
Spinach, cooked
Quinoa, cooked
Tofu
Bagel, enriched
Tempeh
Lima beans, cooked
Swiss chard, cooked
Black beans, cooked
Pinto beans, cooked
Turnip greens, cooked
Chickpeas, cooked
Potato
Kidney beans, cooked
Prune juice
Beet greens, cooked
Tahini
Veggie hot dog
Peas, cooked
Black-eyed peas, cooked
Cashews
Brussels sprouts, cooked
Bok choy, cooked
Bulgur, cooked
Raisins
Almonds
Apricots, dried
Veggie burger, commercial
Watermelon
Soy yogurt
Tomato juice
Green beans, cooked
Kale, cooked
Sunflower seeds
Broccoli, cooked
Millet, cooked
Sesame seeds


PROTEIN FOODS!!
Soybeans
lentils
black beans
Kidney beans
Veggie Burgers
Chic peas
Baked beans
pinto beans
black eyed peas
tofu
lima beans
bagel
peanut butter
veggie dog
spaghetti
almonds
soy milk
soy yogurt
sunflower seeds
whole white bread
cashews
brown rice
broccoli
spinach
potatoes

Answer 3

Here are several links on the many aspects of protein. The last one has a huge list of vegan protein sources. Because you are vegetarian, you also get plenty from eggs.

Protein Myth (most people get 2-3 times more than they need, which may result in several illnesses)
http://www.pcrm.org/health/veginfo/vsk/protein_myth.html

Protein Per Day (by age)
http://www.vegsoc.org/info/protein.html#requ

Vegan Food Pyramid
http://www.vegsource.com/food_groups.htm

And a Great List of Vegan Protein Sources (many grains have protein, as well as veggies)
http://blog.360.yahoo.com/blog-GXLd3H0hc6klMFe3HeGqSDn7SVlgijZ53gHnrrlGNoFgNut5?p=12

Answer 4

If you eat seafood, emphasize salmon, shrimp, flounder, and cod.

Dieatary Iron Food Source Serving Size, Iron (mg)

Almonds, raw 10 - 12 each -- 0.7
Apricots, dried, med.-size 10 each -- 1.7
Bagel 1 whole -- 1.5
Baked beans, canned 1/2 cup -- 2.0
Bread, white 2 slices -- 1.4
Bread, whole wheat 2 slices -- 1.7
Broccoli, cooked 1/2 cup -- 0.6
Broccoli, raw 1 stalk -- 1.1
Dates 10 each -- 1.6
Kidney beans 1/2 cup -- 3.0
Lima beans 1/2 cup -- 1.8
Macaroni, enriched, cooked 1 cup -- 1.9
Molasses, blackstrap 1 tbsp.-- 2.3
Peas, frozen and prepared 1/2 cup -- 1.3
Prune juice 1/2 cup -- 1.5
Raisins, not packed 1/4 cup -- 1.0
Rice, brown, cooked 1 cup -- 1.0
Rice, white enriched, cooked 1 cup -- 1.8
Spaghetti, enriched, cooked 1 cup --1.6
Spinach, cooked 1/2 cup -- 2.0

For Protein, all beans and peas (like kidney, chickpeas, black eyed peas, etc), peanut butter, tofu (soy protein), textured vegetable protein (soy), eggs, cheese, dairy of any sort

Answer 5

protein, basically nuts and beans..and tofu, its really good don't let anybody tell you different

iron, fruit and veggies..especially veggies..salads it is summer, eat salads with nuts beans and tofu and you'll be alright, and if those don't work ask your doctor He'll [She'll] tell you to take a multivitamin that has all of the above
good luck

Answer 6

Leafy greens.

Answer 7

Protein

Dairy -Milk or milk powder, buttermilk, yogurt, cheese, cottage cheese

Legumes -lima beans, pinto beans, kidney beans, navy beans, baked beans, black beans, chickpeas, garbanzo beans

Veggies - broccoli, cabbage, peppers, spinach, squash

Meats- lean beef, lamb, pork, chicken, liver, veal

Seafood- fish, tuna, shrimp, lobster, crab, clams

Iron
Meats -

lean red meats, beef, pork, lamb, liver, chicken, ham, turkey



- Eggs -



- Seafood -

fish, shrimp, clams, oysters, tuna, salmon



- Legumes -

lima beans, pinto beans, kidney beans, navy beans, baked beans, black beans, chickpeas, garbanzo beans



- Grains -

enriched bread, barley, iron fortified hot cereals (cream of wheat, oatmeal) and cold cereals (Total, Bran Flakes, Corn Flakes), brown rice, enriched white rice, flour and corn tortillas)



Fruits- raisins, dates, prunes, dried apricots, peaches, prune juice, watermelon, bananas

Vegetables - collards, spinach, broccoli, green peas, tomato juice, green beans, brussel sprouts, potatoes, asparagus, avocado, beets

Soy and Tofu- soybeans, soymilk, soy yogurt, tofu, tempeh


- Other -

blackstrap molasses, millet, brewers yeast, wheat germ
- Brown sugar Peanut Butter Cocoa Powder

Answer 8

raisins are a good source of iron.

Answer 9

If you are not totaly vegan, fish and eggs.

If you are vegan; beans, lentils and soy.

Answer 10

i would say eggs and fish