Red potatoes contain .73 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 potato equals 369 grams.
- 1 potato equals 213 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 100but 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:
Potatoes, red, flesh and skin, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in general are not a very good source of iron. Those vegetables that are loaded with iron also are likely to be high in substances that inhibit iron and so you may not absorb much of the iron from the vegetables.
On the other hand, even a vegetable with modest amounts of iron may play a valuable role in your iron metabolism. Vegetables can often be full of vitamin C, which can actually help you absorb the iron in non-meat foods; red potatoes are a poor source of vitamin C.
All the same, for example you can include vine ripened tomatoes and green peppers with a whole grain salad or with legumes to help you absorb more of the iron in your entire meal. A fresh orange salad with your dinner would also raise your iron metabolism because of the vitamin C in the fruit itself. A glass of fruit juice is a further an effective move.