Broccoli raab 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 40 grams.
- 1 stalk equals 18 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:
Broccoli raab, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables on the whole are not an exceptional source of iron. Those vegetables that are loaded with iron also have the tendency to be packed with substances that inhibit iron — you may not take in a large amount of iron from the vegetable itself.
Nonetheless, even a vegetable with very little iron may play a definite part in iron absorption. Vegetables are often full of vitamin C, which can help you take up the iron in your vegetarian foods; broccoli raab is a moderate source of vitamin C.
As an example, you may wish to include peppers and tomatoes with a grain-based entree or with a bean-based dish to improve your metabolism of the iron in your meal as a whole. A raw strawberry salad with your dinner would also increase your iron metabolism because of the vitamin C in the fruit itself. A glass of fruit juice is also an outstanding approach.