Brussels sprouts contain 1.3 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 88 grams.
- 1 sprout equals 19 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 gbut 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:
Brussels sprouts, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in the main are not a good iron source. Those vegetables that are loaded with iron also are likely to be loaded with iron inhibitors — you may not absorb a great deal of the iron from the vegetable itself.
However, even a vegetable with little iron can play a valuable part in your iron metabolism. Vegetables often are high in vitamin C, which can help you assimilate the iron more completely in vegetarian food items; brussels sprouts is an ample source of vitamin C.
For example, you can include tomatoes and green peppers with a grain-based main dish or with a bean-based dish to improve your absorption of the iron in your entire meal. A fresh peach dessert with a meal would help as well because of the fruit’s content of vitamin C. A glass of fruit juice is another an excellent strategy.