Daily iron on your dinner plate
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Iron Content of Asparagus

Asparagus contains 2.1 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 134 grams.
  • 1 spear equals 12 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 grbut 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:

Asparagus, raw

Read more about iron in vegetables or visit our iron-rich foods list.

Vegetables in the main are not a strong source of iron. Those vegetables that do contain iron also are more likely to be high in iron inhibitors, making it difficult to absorb a great deal of the iron from the vegetables.

Yet, even a vegetable with small amounts of iron may play an important part in your absorption of iron. Vegetables can be a good source of vitamin C, which can assist you in absorbing the iron in your plant-based foods; asparagus is a meager source of vitamin C.

For instance, you may wish to include vine ripened tomatoes and bell peppers with a grain-based main dish or with beans to improve your absorption of the iron in your whole meal. A raw strawberry treat along with your meal would also help because of the fruit’s content of vitamin C. A glass of fruit juice is yet another an excellent approach.