Green chili pepper contains 1.2 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 pepper equals 45 grams.
- .5 cup equals 75 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 grabut 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:
Peppers, hot chili, green, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables generally are not a good iron source. Those vegetables that are loaded with iron also have the tendency to be high in iron blockers, making it difficult to absorb a great deal of the iron from the vegetable itself.
Yet, even a vegetable with very little iron may play a key role in your iron metabolism. Vegetables are often full of vitamin C, which can assist you in metabolizing the iron more completely in vegetarian foods; green hot chili peppers are a superior source of vitamin C, with 242.5 milligrams of vitamin C in 100 grams of green hot chili peppers.
For instance, you may wish to include tomatoes and green peppers with a grain-based salad or with legumes to increase your absorption of the iron in your entire meal. A fresh 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 one more a great move.