Dill pickles contain .37 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 143 grams.
- 1 cup equals 155 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 grabut 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:
Pickles, cucumber, dill or kosher dill
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables typically are not an exceptional iron source. Those vegetables that have a high content of iron also tend to be high in iron inhibitors, making it difficult to absorb a considerable amount of iron from the vegetable itself.
However, even a vegetable with little iron can play a significant role in iron absorption. Vegetables often times are abundant in vitamin C, which will actually help you metabolize the iron more completely in plant-based food items; dill or kosher pickles are a modest source of vitamin C.
Despite this, for example you can incorporate bell peppers and vine ripened tomatoes with a whole grain salad or with a bean-based dish to increase your absorption of the iron in your entire meal. A raw papaya dessert with your dinner would help as well because of the vitamins in the fruit itself. A glass of fruit juice is a further an excellent strategy.