Mustard greens contain 1.4 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 56 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:
Mustard greens, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in general are not an exceptional iron source. Those vegetables that do have a lot of iron also have the tendency to be high in iron inhibitors and so you may not take in a large amount of iron from the vegetable itself.
On the other hand, even a vegetable with very little iron may play a valuable role in your absorption of iron. Vegetables tend to be packed with vitamin C, a vitamin that will assist you in metabolizing the iron better in non-meat food items; mustard greens are a high source of vitamin C.
As an example, you can combine tomatoes and green peppers with a whole grain main dish or with a bean-based dish to increase your absorption of the iron in your meal as a whole. A fresh peach treat along with your meal would help as well because of the vitamins in the fruit. A glass of fruit juice is another a great plan.