Chinese broccoli contains .56 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 88 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:
Broccoli, chinese, cooked
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables generally are not a great iron source. Those vegetables that are loaded with iron also are more likely to be packed with iron blockers and so you may not take in a considerable amount of iron from the vegetable itself.
Yet, even a vegetable with very little iron may play a key role in your ability to metabolize iron. Vegetables often times are a good source of vitamin C, a vitamin that will assist you in metabolizing the iron better in your plant-based food items; Chinese broccoli is an excellent source of vitamin C.
As an example, you can combine bell peppers and vine ripened tomatoes with a grain-based entree or with a bean-based dish to improve your digestion of the iron in your meal as a whole. A fresh orange salad with your dinner would also increase your iron absorption because of the vitamins in the fruit. A glass of fruit juice is another a good idea.