Russet potatoes contain .86 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 potato equals 369 grams.
- 1 Potato equals 213 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:
Potatoes, russet, flesh and skin, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in the main are not a good iron source. Those vegetables that do have a lot of iron also are likely to be high in substances that inhibit iron and so you may not absorb a large amount of iron from the vegetables.
Nonetheless, even a vegetable with very little iron may play a valuable part in your absorption of iron. Vegetables often are packed with vitamin C and vitamin C can help you use the iron in vegetarian food items; russet potatoes are a modest source of vitamin C.
Notwithstanding, for instance you can include vine ripened tomatoes and sweet green peppers with a grain-based salad or with beans to increase your absorption of the iron in your entire meal. A raw orange dessert with your dinner would also help because of the fruit’s vitamin C content. A glass of fruit juice is yet another a great strategy.