Parsley contains 6.1 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 cup equals 60 grams.
- 1 tbsp equals 3 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:
Parsley, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in general are not an exceptional source of iron. Those vegetables that are loaded with iron also are more likely to be loaded with substances that inhibit iron — you may not take in much of the iron from the vegetable itself.
On the other hand, even a vegetable with modest amounts of iron may play a valuable part in your body’s ability to absorb iron. Vegetables can often be rich in vitamin C, a vitamin that will help you utilize the iron better in plant-based foods; parsley is high in vitamin C.
As an example, you can incorporate peppers and tomatoes with a whole grain main dish or with a bean recipe to increase your digestion of the iron in your whole meal. A fresh cantaloupe salad with a meal would help as well because of the fruit’s vitamin C content. A glass of fruit juice is a further a good approach.