Arugula 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 leaf equals 2 grams.
- .5 cup equals 10 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 grabut 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:
Arugula, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in general are not a good iron source. Those vegetables that do contain iron also are likely to be full of substances that inhibit iron — you may not absorb much of the iron from the vegetables.
However, even a vegetable with modest amounts of iron can play a valuable part in iron absorption. Vegetables tend to be packed with vitamin C, which will actually help you metabolize the iron more completely in your vegetarian foods; arugula is a solid source of vitamin C.
For instance, you may wish to combine vine ripened tomatoes and bell peppers with a whole grain entree or with beans to improve your absorption of the iron in your whole meal. A raw cranberry salad with a meal would also boost your iron absorption because of the vitamins in the fruit. A glass of fruit juice is yet another a good approach.