Scallop squash contains .40 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 130 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 grams,but 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:
Squash, summer, scallop, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in the main are not an exceptional source of iron. Those vegetables that are loaded with iron also tend to be loaded with iron inhibitors, making it difficult to absorb much of the iron from the vegetable itself.
On the other hand, even a vegetable with very little iron may play a valuable role in your iron metabolism. Vegetables often times are packed with vitamin C, which will help you utilize the iron in your plant-based food items; scallop squash is a solid source of vitamin C.
For example, you may wish to incorporate peppers and tomatoes with a grain-based salad or with a bean-based dish to increase your absorption of the iron in your meal as a whole. A fresh orange dessert along with your meal would help as well because of the vitamins in the fruit itself. A glass of fruit juice is another an outstanding idea.