Cilantro/coriander contains 1.7 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- .25 cup equals 4 grams.
- 9 sprigs equals 20 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 gbut 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:
Coriander (cilantro) leaves, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables for the most part are not an exceptional source of iron. Those vegetables that do contain iron also are more likely to be high in iron inhibitors, making it difficult to absorb a considerable amount of iron from the vegetables.
Nonetheless, even a vegetable with modest amounts of iron may play a definite part in iron metabolism. Vegetables often times are full of vitamin C, a vitamin that can actually help you take up the iron better in plant-based foods; coriander (cilantro) is ample in vitamin C.
For example, you may wish to include tomatoes and green peppers with a grain-based salad or with legumes to improve your absorption of the iron in your entire meal. A fresh orange treat along with your meal would help as well because of the fruit’s content of vitamin C. A glass of fruit juice is another an effective approach.