Scotch kale contains 3 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 67 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:
Kale, scotch, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in general are not a very good iron source. Those vegetables that are loaded with iron also are likely to be packed with substances that inhibit iron — you may not absorb much of the iron from the vegetables.
However, even a vegetable with small amounts of iron may play an important part in iron absorption. Vegetables often are rich in vitamin C, a vitamin that can actually help you utilize the iron in non-meat foods; Scotch kale is rich in vitamin C.
As an example, you can incorporate tomatoes and green peppers with a grain-based entree or with a bean recipe to increase your digestion of the iron in your entire meal. A fresh cranberry salad with a meal would also help because of the fruit’s content of vitamin C. A glass of fruit juice is yet another an outstanding idea.