Wakame contains 2.1 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 2 tbsp equals 10 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:
Seaweed, wakame, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables for the most part are not an excellent source of iron. Those vegetables that do contain iron also are likely to be loaded with iron inhibitors — you may not absorb a great deal of the iron from the vegetables.
Nonetheless, even a vegetable with little iron may play a key part in your ability to absorb iron. Vegetables often are rich in vitamin C, which will actually help you digest the iron more completely in plant-based foods; wakame seaweed is a modest source of vitamin C.
Be that as it may, for example you may wish to combine bell peppers and vine ripened tomatoes with a grain-based main dish or with a bean-based dish to increase your absorption of the iron in your entire meal. A fresh cantaloupe dessert along with your meal would also boost your iron metabolism because of the fruit’s content of vitamin C. A glass of fruit juice is also an excellent strategy.