Sweet red pepper contains .43 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 149 grams.
- 1 cup equals 92 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:
Peppers, sweet, red, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables generally are not an excellent iron source. Those vegetables that are loaded with iron also tend to be packed with iron inhibitors — you may not absorb a large amount of iron from the vegetables.
Nonetheless, even a vegetable with little iron can play a significant part in iron metabolism. Vegetables can be great sources of vitamin C, a vitamin that can assist you in using the iron more completely in your plant-based food items; sweet red peppers are a superb source of vitamin C, with 127.7 milligrams of vitamin C in 100 grams of sweet red peppers.
For example, you may wish to combine tomatoes and green peppers with a grain-based salad or with legumes to increase your absorption of the iron in your entire meal. A fresh cranberry salad with a meal would also improve your iron metabolism because of the vitamin C in the fruit. A glass of fruit juice is yet another an outstanding move.