Green tomatoes contain .50 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 180 grams.
- 1 large equals 182 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 gbut 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:
Tomatoes, green, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables generally are not a very good iron source. Those vegetables that are packed with iron also are likely to be loaded with iron inhibitors — you may not take in a considerable amount of iron from the vegetables.
However, even a vegetable with minimal iron can play a major part in your iron metabolism. Vegetables often times are great sources of vitamin C, a vitamin that will actually help you absorb the iron in plant-based food items; green tomatoes are a moderate source of vitamin C.
For example, you can incorporate bell peppers and vine ripened tomatoes with a grain-based salad or with a bean-based dish to improve your absorption of the iron in your entire meal. A fresh strawberry dessert with your dinner would help as well because of the fruit’s content of vitamin C. A glass of fruit juice is another a good approach.