Kohlrabi contains .40 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 135 grams.
- 1 slice equals 16 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 grbut 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:
Kohlrabi, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in the main are not a very good iron source. Those vegetables that do have a lot of iron also have the tendency to be loaded with iron inhibitors, making it difficult to take in a large amount of iron from the vegetables.
Yet, even a vegetable with modest amounts of iron may play a definite role in your body’s ability to metabolize iron. Vegetables can be high in vitamin C, which will assist you in using the iron in your plant-based food items; raw kohlrabi is an outstanding source of vitamin C, with 62 milligrams of vitamin C in 100 grams of kohlrabi.
As an example, you may wish to include bell peppers and vine ripened tomatoes with a grain-based salad or with beans to increase your digestion of the iron in your entire meal. A fresh kiwi dessert with a meal would also raise your iron absorption because of the vitamin C in the fruit itself. A glass of fruit juice is a further a good strategy.