Chinese cabbage (bok choy) contains .80 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 70 grams.
- 1 head equals 840 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:
Cabbage, chinese (pak-choi), raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables for the most part are not a very good source of iron. Those vegetables that have a high content of iron also tend to be loaded with iron blockers — you may not absorb a considerable amount of iron from the vegetables.
On the other hand, even a vegetable with small amounts of iron can play a major role in iron metabolism. Vegetables are often a good source of vitamin C, which will assist you in utilizing the iron in vegetarian food items; Chinese pak-choi cabbage is a superb source of vitamin C.
For instance, you can combine bell peppers and vine ripened tomatoes with a whole grain salad or with a bean recipe to increase your digestion of the iron in your entire meal. A fresh orange treat along with your meal would also improve your iron metabolism because of the vitamins in the fruit. A glass of fruit juice is yet another a great plan.