Eggplant contains .23 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 82 grams.
- 1 eggplant equals 458 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:
Eggplant, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in the main are not a strong source of iron. Those vegetables that are loaded with iron also are likely to be packed with substances that inhibit iron, making it difficult to take in a large amount of iron from the vegetable itself.
However, even a vegetable with little iron can play a valuable role in your body’s ability to metabolize iron. Vegetables are often loaded with vitamin C and vitamin C will assist you in utilizing the iron more completely in plant-based foods; eggplant is a poor source of vitamin C.
Nevertheless, for example you may wish to include tomatoes and green peppers with a whole grain main dish or with legumes to improve your digestion of the iron in your meal as a whole. A raw kiwi treat along with your meal would also help because of the fruit’s vitamin C content. A glass of fruit juice is yet another a great move.