Acorn squash contains .93 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 205 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:
Squash, winter, acorn, cooked, baked, without salt
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables typically are not a good iron source. Those vegetables that do have a lot of iron also tend to be full of substances that inhibit iron — you may not take in much of the iron from the vegetable itself.
However, even a vegetable with very little iron may play a valuable role in your ability to absorb iron. Vegetables can often be abundant in vitamin C and vitamin C can actually help you utilize the iron in non-meat foods; acorn squash is a moderate source of vitamin C.
As an example, you can include vine ripened tomatoes and green peppers with a whole grain salad or with beans to improve your absorption of the iron in your whole meal. A fresh kiwi dessert with a meal would also help because of the fruit’s vitamin content. A glass of fruit juice is yet another an excellent strategy.