Catsup (ketchup) contains .50 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 240 grams.
- 1 tbsp equals 15 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:
Catsup
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in general are not a great source of iron. Those vegetables that have a high content of iron also are more likely to be packed with
iron inhibitors — you may not absorb much of the iron from the vegetable itself.
However, even a vegetable with little iron can play a major part in your iron metabolism. Vegetables often times are high in vitamin C, a vitamin that will assist you in utilizing the iron better in your plant-based food items; catsup (ketchup) is a solid source of vitamin C.
As an example, you can combine tomatoes and green peppers with a whole grain entree or with a bean recipe to improve your metabolism of the iron in your entire meal. A raw cantaloupe dessert with a meal would also help because of the fruit’s vitamin content. A glass of fruit juice is another a good move.