Edamame 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 118 grams.
- 1 package equals 432 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 100but 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:
Edamame, frozen, unprepared
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables overall are not a very good source of iron. Those vegetables that have a high content of iron also tend to be packed with iron inhibitors — you may not take in a great deal of the iron from the vegetable itself.
Yet, even a vegetable with minimal iron may play an important part in your absorption of iron. Vegetables often times are great sources of vitamin C, a vitamin that can help you assimilate the iron more completely in non-meat food items; edamame is a meager source of vitamin C.
Nonetheless, for instance you may wish to combine peppers and tomatoes with a whole grain salad or with a bean recipe to increase your digestion of the iron in your meal as a whole. A raw cantaloupe treat along with your meal would also help because of the fruit’s content of vitamin C. A glass of fruit juice is one more a great strategy.