This food 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 cup equals 136 grams.
- .5 cup equals 68 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:
Yam, cooked, boiled, drained, or baked, without salt
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables for the most part are not an exceptional iron source. Those vegetables that do contain iron also tend to be packed with iron inhibitors — you may not absorb much of the iron from the vegetable itself.
However, even a vegetable with modest amounts of iron can play a significant part in iron metabolism. Vegetables often times are great sources of vitamin C and vitamin C will actually help you digest the iron better in non-meat foods; yams are a fair source of vitamin C.
For example, you can incorporate bell peppers and vine ripened tomatoes with a grain-based salad or with a bean-based dish to improve your absorption of the iron in your meal as a whole. A raw peach dessert along with your meal would also raise your iron metabolism because of the fruit’s content of vitamin C. A glass of fruit juice is one more an outstanding strategy.