Jute contains 4.7 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 28 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:
Jute, potherb, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables overall are not a strong iron source. Those vegetables that are loaded with iron also are likely to be packed with iron blockers — you may not take in a great deal of the iron from the vegetable itself.
Yet, even a vegetable with minimal iron can play a substantial part in your ability to absorb iron. Vegetables can be high in vitamin C, which will help you take up the iron in your vegetarian foods; jute is an ample source of vitamin C.
For instance, you may wish to combine bell peppers and vine ripened tomatoes with a grain-based main dish or with a bean-based dish to help you absorb more of the iron in your entire meal. A fresh strawberry dessert with a meal would also help because of the fruit’s content of vitamin C. A glass of fruit juice is another a great strategy.