Okra contains .80 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 100 grams.
- 8 pods equals 95 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:
Okra, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables generally are not a great source of iron. Those vegetables that are packed with iron also are likely to be packed with substances that inhibit iron and so you may not absorb a considerable amount of iron from the vegetables.
Nonetheless, even a vegetable with small amounts of iron can play a valuable role in iron metabolism. Vegetables are often rich in vitamin C, which will actually help you take up the iron better in vegetarian foods; okra is a solid source of vitamin C.
For example, you may wish to incorporate tomatoes and green peppers with a whole grain salad or with a bean-based dish to increase your absorption of the iron in your meal as a whole. A fresh strawberry salad with a meal would also increase your iron absorption because of the fruit’s content of vitamin C. A glass of fruit juice is a further an effective strategy.