Banana pepper contains .46 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 124 grams.
- 1 small equals 33 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:
Pepper, banana, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in the main are not a great iron source. Those vegetables that are loaded with iron also are likely to be loaded with iron inhibitors and so you may not take in much of the iron from the vegetable itself.
On the other hand, even a vegetable with very little iron can play a significant role in iron absorption. Vegetables are often rich in vitamin C, which can actually help you utilize the iron in your vegetarian food items; banana peppers are plentiful in vitamin C.
For example, you may wish to include bell peppers and vine ripened tomatoes with a grain-based main dish or with beans to help you absorb more of the iron in your entire meal. A raw kiwi dessert along with your meal would help as well because of the fruit’s content of vitamin C. A glass of fruit juice is a further an effective idea.