are refried beans high in iron?
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Pinto beans are a popular U.S. staple. People can eat pinto beans whole, mashed or as refried beans. Along with their high-fiber content, pinto beans are a great source of calcium and iron.
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A single cup of cooked refried beans can be 236 calories, 40g of carbs, 14g of fiber, and 14g of protein. Net carbs (total carbohydrates – fiber – sugar alcohols) in refried beans are also very high, at 26g.
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Vitamins and Minerals Pinto beans are a good source of several other micronutrients. Per 1-cup serving: Iron: 20% RDI. Magnesium: 20% RDI.
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great northern beans: 460 mg. black beans: 401 mg. canned refried beans: 380 mg. navy beans: 354 mg.
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The answer: It's true that red meat, especially beef, is a good source of iron. Beef has more iron than many other foods and the type of iron it contains – called heme iron – is well absorbed by the body. Three ounces of sirloin steak, for example, provides half a day's worth of iron for men and postmenopausal women.
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Carbs in Refried Beans A single cup of cooked refried beans can be 236 calories, 40g of carbs, 14g of fiber, and 14g of protein. Net carbs (total carbohydrates – fiber – sugar alcohols) in refried beans are also very high, at 26g.
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['Red meat, pork and poultry.', 'Seafood.', 'Beans.', 'Dark green leafy vegetables, such as spinach.', 'Dried fruit, such as raisins and apricots.', 'Iron-fortified cereals, breads and pastas.', 'Peas.']
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["Lean meat (always ensure it's well cooked)", 'Oily fish, such as sardines.', 'Dark green veg, including broccoli, watercress, spinach and kale.', 'Cashew nuts.', 'Pulses, chickpeas, beans and lentils.', 'Whole grains, including wholemeal bread, and iron-fortified breakfast cereals.']
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Many kinds of beans, including black, butter, navy, white, and fat-free refried beans. ... Green beans, garbanzo beans, and kidney beans are point-free too, as are lentils.
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Have iron-rich foods, such as red meat, fish, poultry, beans, spinach, iron-fortified cereals or raisins.
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However, chickpeas and black-eyed peas have the highest iron content. They provide around 4.6–5.2 mg per cup cooked, or 26–29% of the RDI (12, 13).
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Oats. Oats are a tasty and easy way to add iron to your diet. A cup of cooked oats contains around 3.4 mg of iron — 19% of the RDI — as well as good amounts of plant protein, fiber, magnesium, zinc and folate (63).
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Nutritional profile of baked beans Haricot and cannellini beans are a good source of protein and are high in fibre, as well as being low in fat and calories. They also contain minerals such as iron and zinc, and are a good source of B vitamins including folic acid.
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"One cup of frozen prepared edamame offers 3.52 mg iron," O'Riordan says. "It also provides over 18 g plant-based protein, so it's a perfect snack to maintain satiety between meals." "Lentils are a great source of protein and fiber," O'Riordan says.
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High-potassium vegetables: Beets. Baked beans, black beans, refried beans. Broccoli (cooked) Brussels sprouts.
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Dietary iron is usually in the form of iron compounds containing iron in the oxidized (positively ionized) form, usually Fe. ... However, we can digest metal iron if it's finely divided. Some iron-fortified cereals, for instance, contain “reduced iron”, which means elemental, metallic iron.
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Chickpeas Are a Vegetarian-Friendly Iron Powerhouse These legumes provide your body with almost 5 mg of iron per cup, plus a hearty dose of protein, making them a smart option for vegetarians.