Daily iron on your dinner plate
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Iron Content of Potato

Potato contains .77 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 Potato equals 369 grams.
  • 1 Potato equals 213 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 100but 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:

Potato, flesh and skin, raw

Read more about iron in vegetables or visit our iron-rich foods list.

Vegetables in general are not an exceptional iron source. Those vegetables that do contain iron also have the tendency to be high in substances that inhibit iron and so you may not absorb a great deal of the iron from the vegetables.

Yet, even a vegetable with very little iron can play a key role in iron absorption. Vegetables can be a good source of vitamin C, which can actually help you use the iron better in your vegetarian food items; potato is a moderate source of vitamin C.

For instance, you may wish to include bell peppers and vine ripened tomatoes with a whole grain entree or with beans to increase your absorption of the iron in your meal as a whole. A fresh mango treat with a meal would also improve your iron absorption because of the fruit’s content of vitamin C. A glass of fruit juice is also an excellent plan.