Cucumber contains .28 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- .5 cup equals 52 grams.
- 1 cucumber equals 301 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 10but 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:
Cucumber, with peel, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables generally are not a strong source of iron. Those vegetables that are packed with iron also are likely to be full of iron inhibitors — you may not absorb much of the iron from the vegetable itself.
On the other hand, even a vegetable with small amounts of iron can play a definite part in your ability to absorb iron. Vegetables are often loaded with vitamin C, which will actually help you use the iron more completely in your vegetarian food items; cucumber is a poor source of vitamin C.
Still, as an example you may wish to incorporate peppers and tomatoes with a whole grain salad or with beans to improve your digestion of the iron in your meal as a whole. A fresh mango salad along with your meal would also increase your iron metabolism because of the vitamins in the fruit. A glass of fruit juice is a further an outstanding move.