Green beans contain .64 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 125 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 grams,but 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:
Beans, snap, green, cooked, boiled, drained, without salt
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables for the most part are not a strong source of iron. Those vegetables that are loaded with iron also are more likely to be full of iron blockers and so you may not take in a large amount of iron from the vegetables.
However, even a vegetable with small amounts of iron can play a major part in your absorption of iron. Vegetables can often be high in vitamin C, which can actually help you metabolize the iron more completely in non-meat food items; green snap beans are a low source of vitamin C.
Despite this, for example you may wish to include vine ripened tomatoes and bell peppers with a grain-based salad or with a bean-based dish to help you absorb more of the iron in your meal as a whole. A raw cantaloupe treat with your dinner would also help because of the fruit’s content of vitamin C. A glass of fruit juice is one more an excellent strategy.