Sprouted soybeans contain 2.0 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- .5 cup equals 35 grams.
- 10 sprouts 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 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:
Soybeans, mature seeds, sprouted, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables typically are not a good iron source. Those vegetables that are packed with iron also have the tendency to be packed with iron blockers, making it difficult to absorb a great deal of the iron from the vegetable itself.
Nonetheless, even a vegetable with very little iron can play a definite part in iron absorption. Vegetables can be rich in vitamin C, which can actually help you digest the iron better in vegetarian food items; sprouted soybeans are a medium source of vitamin C.
For instance, you may wish to combine bell peppers and vine ripened tomatoes with a whole grain salad or with beans to increase your absorption of the iron in your entire meal. A raw kiwi dessert with a meal would also help because of the fruit’s content of vitamin C. A glass of fruit juice is another an excellent plan.