Beet greens contain 2.5 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 38 grams.
- 1 leaf equals 32 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:
Beet greens, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables for the most part are not an excellent iron source. Those vegetables that are loaded with iron also have the tendency to be loaded with iron blockers, making it difficult to take in a great deal of the iron from the vegetables.
Yet, even a vegetable with little iron can play an important role in your absorption of iron. Vegetables often times are full of vitamin C and vitamin C can help you use the iron more completely in vegetarian food items; beet greens are a high source of vitamin C.
For example, you can combine peppers and tomatoes with a grain-based salad or with a bean recipe to improve your absorption of the iron in your entire meal. A fresh mango dessert along with your meal would also raise your iron absorption because of the vitamin C in the fruit itself. A glass of fruit juice is one more an excellent strategy.