Leeks contain 2.0 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 89 grams.
- 1 leek equals 89 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:
Leeks, (bulb and lower leaf-portion), raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables typically are not a very good source of iron. Those vegetables that are loaded with iron also tend to be high in iron inhibitors, making it difficult to absorb a large amount of iron from the vegetable itself.
Nonetheless, even a vegetable with little iron may play an important role in iron metabolism. Vegetables often are great sources of vitamin C and vitamin C can help you assimilate the iron better in your vegetarian food items; leeks are a medium source of vitamin C.
For instance, you can incorporate peppers and tomatoes with a whole grain entree or with legumes to improve your metabolism of the iron in your meal as a whole. A fresh mango dessert along with your meal would also help because of the vitamins in the fruit itself. A glass of fruit juice is another a good move.