Soybeans (green, raw) contain 3.5 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 256 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:
Soybeans, green, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables generally are not an exceptional iron source. Those vegetables that are packed with iron also are more likely to be full of iron blockers and so you may not absorb a large amount of iron from the vegetables.
However, even a vegetable with small amounts of iron can play a key role in iron metabolism. Vegetables tend to be great sources of vitamin C and vitamin C can actually help you utilize the iron better in non-meat food items; green soybeans are plentiful in vitamin C.
For instance, you may wish to include bell peppers and vine ripened tomatoes with a whole grain main dish or with a bean recipe to improve your digestion of the iron in your entire meal. A fresh kiwi treat with your dinner would also help because of the fruit’s vitamin content. A glass of fruit juice is a further an outstanding idea.