Summer squash contains .34 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 113 grams.
- 1 large equals 323 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 gbut 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:
Squash, summer, all varieties, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables generally are not a strong iron source. Those vegetables that do have a lot of iron also tend to be high in iron inhibitors — you may not absorb much of the iron from the vegetables.
Nonetheless, even a vegetable with small amounts of iron can play a key part in iron absorption. Vegetables often times are full of vitamin C and vitamin C can help you utilize the iron in your plant-based foods; summer squash is a moderate source of vitamin C.
For example, you may wish to include tomatoes and green peppers with a grain-based entree or with beans to improve your metabolism of the iron in your entire meal. A fresh peach dessert along with your meal would also increase your iron metabolism because of the fruit’s content of vitamin C. A glass of fruit juice is one more a good idea.