Garlic contains 1.7 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 cup equals 136 grams.
- 1 tsp equals 2 grams.
In the category of vegetables, we included whole vegetable products in the Top 10 list. We excluded dried/dehydrated products from the Top 10. You will find some dehydrated vegetables high in iron per 100 gramsbut they tend to be far more volume than anyone would consume. Furthermore, foods may be fortified with iron but are not included in this Top 10 list. The food tested for the particular graph below can be described more specifically as:
Garlic, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables for the most part are not a very good iron source. Those vegetables that are loaded with iron also are more likely to be full of substances that inhibit iron — you may not take in a large amount of iron from the vegetable itself.
Yet, even a vegetable with small amounts of iron can play a key part in iron metabolism. Vegetables are often high in vitamin C, which can actually help you digest the iron better in vegetarian food items; garlic is a great source of vitamin C.
For instance, you can combine bell peppers and vine ripened tomatoes with a grain-based entree or with legumes to improve your digestion of the iron in your entire meal. A fresh mango treat with a meal would also increase your iron absorption because of the fruit’s content of vitamin C. A glass of fruit juice is yet another an outstanding plan.