Scallions contain 1.4 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 100 grams.
- 1 tbsp equals 6 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 grambut 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:
Onions, spring or scallions (includes tops and bulb), raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in the main are not an excellent source of iron. Those vegetables that are packed with iron also tend to be packed with iron blockers and so you may not take in a great deal of the iron from the vegetable itself.
Yet, even a vegetable with little iron can play a substantial part in your ability to metabolize iron. Vegetables often are a good source of vitamin C, which can assist you in utilizing the iron more completely in non-meat foods; spring onions or scallions are a medium source of vitamin C.
As an example, you can incorporate peppers and tomatoes with a grain-based entree or with beans to increase your digestion of the iron in your whole meal. A raw strawberry salad with your dinner would also help because of the fruit’s vitamin C content. A glass of fruit juice is a further an outstanding approach.