Sweet onions contain .25 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 onion equals 331 grams.
- 1 NLEA serving equals 148 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 pebut 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:
Onions, sweet, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in the main are not a great source of iron. Those vegetables that are loaded with iron also are likely to be loaded with iron inhibitors and so you may not absorb a considerable amount of iron from the vegetable itself.
However, even a vegetable with very little iron can play a substantial part in your body’s ability to absorb iron. Vegetables often times are packed with vitamin C, which will help you use the iron better in your vegetarian foods; sweet onions are a meager source of vitamin C.
Nonetheless, for instance you may wish to incorporate vine ripened tomatoes and sweet green peppers with a whole grain main dish or with legumes to increase your absorption of the iron in your meal as a whole. A fresh cantaloupe treat with a meal would also help because of the fruit’s content of vitamin C. A glass of fruit juice is also a great strategy.