Mustard spinach contains 1.5 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 150 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 spinach, (tendergreen), raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables typically are not a great iron source. Those vegetables that are loaded with iron also tend to be packed with iron blockers — you may not take in a considerable amount of iron from the vegetables.
Nonetheless, even a vegetable with small amounts of iron may play an important role in your ability to metabolize iron. Vegetables can be high in vitamin C, which can help you use the iron more completely in non-meat food items; mustard spinach is a great source of vitamin C.
For example, you can include vine ripened tomatoes and bell peppers with a grain-based salad or with beans to increase your absorption of the iron in your whole meal. A raw papaya dessert along with your meal would also raise your iron absorption because of the fruit’s content of vitamin C. A glass of fruit juice is also a great strategy.