Grape leaves contain 2.6 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 14 grams.
- 1 leaf equals 3 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 grambut 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:
Grape leaves, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in the main are not an exceptional iron source. Those vegetables that do contain iron also tend to be high in iron inhibitors and so you may not take in much of the iron from the vegetables.
Nonetheless, even a vegetable with modest amounts of iron can play a definite part in iron absorption. Vegetables are often rich in vitamin C and vitamin C will assist you in metabolizing the iron better in plant-based foods; grape leaves are a solid source of vitamin C.
For example, you may wish to incorporate bell peppers and vine ripened tomatoes with a grain-based salad or with a bean-based dish to improve your digestion of the iron in your whole meal. A fresh peach treat along with your meal would also increase your iron absorption because of the fruit’s content of vitamin C. A glass of fruit juice is one more an effective strategy.