White sweet corn contains .51 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 ear equals 73 grams.
- 1 ear equals 90 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 grambut 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:
Corn, sweet, white, 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 are loaded with iron also are more likely to be high in iron inhibitors and so you may not take in a large amount of iron from the vegetable itself.
On the other hand, even a vegetable with small amounts of iron may play a substantial role in your absorption of iron. Vegetables can be abundant in vitamin C, which can assist you in utilizing the iron in plant-based food items; raw sweet white corn is a poor source of vitamin C.
However, for instance you may wish to include peppers and tomatoes with a whole grain salad or with beans to increase your digestion of the iron in your meal as a whole. A raw mango dessert with a meal would also help because of the vitamins in the fruit. A glass of fruit juice is another an excellent plan.