Garlic buns (pampushky)

100 g of the dish

308 kcal

bun (40 g)

123 kcal

Protein, fat and carbs per 100 g

Tea, coffee and milk — separately
This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.
Source: PMID 11029010, PMID 20200263, PMID 1984335
Add vitamin C
Bell pepper, sauerkraut, citrus or kiwi at the same meal raise plant iron absorption several times over.
Source: PMID 2507689, PMID 20200263
Meat or fish helps
Meat and fish proteins at the same meal boost plant iron absorption.
Source: PMID 17056805

Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.

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Calculated from the recipe using USDA FoodData Central data for each ingredient, with cooking losses.