Jalapeno peppers contain .69 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 90 grams.
- 1 pepper equals 14 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:
Peppers, jalapeno, raw
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 have the tendency to be full of iron inhibitors, making it difficult to absorb a large amount of iron from the vegetable itself.
However, even a vegetable with little iron can play a major role in your absorption of iron. Vegetables are often abundant in vitamin C, a vitamin that will help you absorb the iron better in vegetarian foods; jalapeno peppers are a great source of vitamin C.
As an example, you may wish to include vine ripened tomatoes and sweet green peppers with a grain-based main dish or with beans to improve your absorption of the iron in your meal as a whole. A raw cantaloupe salad along with your meal would also help because of the vitamins in the fruit itself. A glass of fruit juice is yet another an outstanding plan.