Sundried tomatoes contain 9.0 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 cup equals 54 grams.
- 1 piece equals 2 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:
Tomatoes, sun-dried
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in general are not a good source of iron. Those vegetables that have a high content of iron also are more likely to be loaded with iron inhibitors — you may not absorb much of the iron from the vegetable itself.
On the other hand, even a vegetable with small amounts of iron may play an important part in iron absorption. Vegetables tend to be high in vitamin C and vitamin C can help you digest the iron more completely in your vegetarian foods; sun-dried tomatoes are an excellent source of vitamin C. 100 grams of sun-dried tomatoes have 39.2 milligrams of vitamin C.
For instance, you can include peppers and tomatoes with a grain-based entree or with a bean-based dish to improve your metabolism of the iron in your whole meal. A fresh cranberry salad with a meal would also help because of the fruit’s vitamin C content. A glass of fruit juice is another an excellent idea.