Fennel bulb contains .73 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 87 grams.
- 1 bulb equals 234 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 grbut 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:
Fennel, bulb, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables for the most part are not a very good iron source. Those vegetables that are packed with iron also have the tendency to be full of substances that inhibit iron, making it difficult to take in a great deal of the iron from the vegetable itself.
Nonetheless, even a vegetable with minimal iron may play a significant part in your absorption of iron. Vegetables often are rich in vitamin C and vitamin C will actually help you metabolize the iron more completely in non-meat food items; fennel is a moderate source of vitamin C.
As an example, you may wish to include vine ripened tomatoes and bell peppers with a whole grain entree or with legumes to improve your absorption of the iron in your whole meal. A raw pineapple dessert along with your meal would also help because of the fruit’s content of vitamin C. A glass of fruit juice is yet another an excellent move.