Rutabagas contain .52 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 170 grams.
- 1 cup equals 240 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:
Rutabagas, cooked, boiled, drained, without salt
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in general are not a strong iron source. Those vegetables that are loaded with iron also have the tendency to be high in substances that inhibit iron, making it difficult to take in a great deal of the iron from the vegetables.
However, even a vegetable with small amounts of iron can play a major part in iron absorption. Vegetables tend to be high in vitamin C, which will help you absorb the iron more completely in your vegetarian foods; rutabagas are a solid source of vitamin C.
For example, you may wish to combine bell peppers and vine ripened tomatoes with a grain-based entree or with a bean recipe to improve your digestion of the iron in your entire meal. A fresh strawberry dessert with your dinner would help as well because of the vitamin C in the fruit itself. A glass of fruit juice is another a great strategy.