Fiddlehead fern contains 1.3 milligrams of iron per 100 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:
Fiddlehead ferns, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables for the most part are not a very good source of iron. Those vegetables that do contain iron also are likely to be full of iron inhibitors, making it difficult to take in a considerable amount of iron from the vegetable itself.
Yet, even a vegetable with little iron may play a definite part in your absorption of iron. Vegetables tend to be full of vitamin C, a vitamin that can actually help you utilize the iron better in non-meat foods; fiddlehead ferns are a medium source of vitamin C.
For example, you can include vine ripened tomatoes and green peppers with a grain-based entree or with legumes to increase your absorption of the iron in your entire meal. A raw cantaloupe dessert with your dinner would also help because of the fruit’s content of vitamin C. A glass of fruit juice is one more a great plan.