New Zealand spinach contains .80 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 56 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:
New Zealand spinach, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables generally are not a good iron source. Those vegetables that have a high content of iron also have the tendency to be loaded with iron inhibitors, making it difficult to take in much of the iron from the vegetable itself.
Nonetheless, even a vegetable with little iron can play an important role in your iron metabolism. Vegetables are often high in vitamin C and vitamin C can help you absorb the iron in your plant-based foods; New Zealand spinach is an excellent source of vitamin C.
For instance, you can include peppers and tomatoes with a grain-based entree or with a bean recipe to help you absorb more of the iron in your entire meal. A raw cantaloupe dessert with a meal would also improve your iron metabolism because of the fruit’s vitamin C content. A glass of fruit juice is one more great idea.