Malabar spinach contains 1.4 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 44 grams.
- 1 bunch equals 17 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 grbut 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:
Malabar spinach, cooked
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in general are not a good source of iron. Those vegetables that do contain iron also tend to be packed with substances that inhibit iron, making it difficult to take in a large amount of iron from the vegetable itself.
Yet, even a vegetable with minimal iron may play a valuable role in your body’s ability to absorb iron. Vegetables are often loaded with vitamin C, which can help you utilize the iron better in your vegetarian food items; malabar spinach is a low source of vitamin C.
However, for example, you may wish to combine bell peppers and vine ripened tomatoes with a grain-based entree or with a bean recipe to increase your digestion of the iron in your whole meal. A raw pineapple treat with your dinner would also raise your iron metabolism because of the fruit’s vitamin C content. A glass of fruit juice is yet another a great strategy.