Cauliflower contains .41 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 107 grams.
- 1 floweret equals 13 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:
Cauliflower, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables on the whole are not a good iron source. Those vegetables that have a high content of iron also are more likely to be full of substances that inhibit iron and so you may not take in a considerable amount of iron from the vegetable itself.
Nonetheless, even a vegetable with minimal iron may play a significant role in your ability to metabolize iron. Vegetables often times are great sources of vitamin C, which can actually help you utilize the iron better in vegetarian food items; cauliflower is rich in vitamin C.
As an example, you can incorporate vine ripened tomatoes and sweet green peppers with a grain-based main dish or with a bean recipe to increase your digestion of the iron in your entire meal. A fresh pineapple treat along with your meal would help as well because of the vitamin C in the fruit. A glass of fruit juice is also a good idea.