Kanpyo contains 5.1 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 strip equals 6 grams.
- .5 cup equals 27 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:
Kanpyo, (dried gourd strips)
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables overall are not a very good iron source. Those vegetables that do contain iron also are more likely to be loaded with substances that inhibit iron, making it difficult to absorb a large amount of iron from the vegetables.
On the other hand, even a vegetable with modest amounts of iron can play a key role in your iron metabolism. Vegetables often times are great sources of vitamin C, a vitamin that will actually help you metabolize the iron in vegetarian food items; kanpyo is a modest source of vitamin C.
Nevertheless, for instance you can combine vine ripened tomatoes and sweet green peppers with a grain-based salad or with a bean recipe to improve your absorption of the iron in your whole meal. A fresh pineapple salad with a meal would help as well because of the fruit’s vitamin C content. A glass of fruit juice is also an effective plan.