Sprouted lentils contain 3.2 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 77 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 grams,but 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:
Lentils, sprouted, 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 do contain iron also are likely to be high in iron blockers, making it difficult to absorb a considerable amount of iron from the vegetables.
Nonetheless, even a vegetable with minimal iron may play a major role in iron metabolism. Vegetables often are full of vitamin C, a vitamin that will assist you in using the iron in your plant-based foods; lentils are a moderate source of vitamin C.
For instance, you may wish to combine peppers and tomatoes with a whole grain main dish or with a bean-based dish to improve your absorption of the iron in your meal as a whole. A fresh orange salad with your dinner would also help because of the vitamins in the fruit itself. A glass of fruit juice is another an excellent approach.