Pumpkin 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 116 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:
Pumpkin, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in the main are not an exceptional iron source. Those vegetables that do have a lot of iron also are likely to be loaded with iron blockers and so you may not absorb a considerable amount of iron from the vegetable itself.
Nonetheless, even a vegetable with small amounts of iron may play a definite part in your iron metabolism. Vegetables often are abundant in vitamin C, a vitamin that will assist you in utilizing the iron more completely in plant-based foods; pumpkin is a poor source of vitamin C.
Even so, for instance you may wish to incorporate peppers and tomatoes with a grain-based entree or with legumes to improve your digestion of the iron in your entire meal. A raw cranberry salad with a meal would help as well because of the vitamin C in the fruit itself. A glass of fruit juice is also an excellent idea.