Purslane contains 1.9 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 43 grams.
- 1 plant equals 3 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 grabut 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:
Purslane, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables overall are not a great source of iron. Those vegetables that do contain iron also have the tendency to be full of iron blockers and so you may not take in a large amount of iron from the vegetables.
However, even a vegetable with modest amounts of iron can play an important role in your ability to metabolize iron. Vegetables can be rich in vitamin C, which will assist you in using the iron in your vegetarian foods; purslane is a medium source of vitamin C.
As an example, you may wish to include bell peppers and vine ripened tomatoes with a grain-based main dish or with legumes to improve your metabolism of the iron in your whole meal. A raw peach dessert with your dinner would also help because of the fruit’s vitamin content. A glass of fruit juice is yet another an effective move.