Sweet yellow pepper contains .46 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 pepper equals 186 grams.
- 10 strips equals 52 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 100but 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, yellow, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables typically are not a good source of iron. Those vegetables that do have a lot of iron also have the tendency to be loaded with substances that inhibit iron, making it difficult to absorb much of the iron from the vegetables.
On the other hand, even a vegetable with very little iron can play a substantial role in your absorption of iron. Vegetables tend to be rich in vitamin C, a vitamin that will actually help you assimilate the iron in your vegetarian foods; sweet yellow peppers are a stellar source of vitamin C. They have a remarkable 183.5 milligrams of vitamin C in 100 grams of sweet yellow peppers.
For instance, you may wish to include tomatoes and green peppers with a whole grain main dish or with legumes to help you absorb more of the iron in your entire meal. A raw mango salad with a meal would help as well because of the fruit’s content of vitamin C. A glass of fruit juice is one more a good move.