Sweet green pepper 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 149 grams.
- 1 cup equals 92 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:
Peppers, sweet, green, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables on the whole are not a very good iron source. Those vegetables that are loaded with iron also tend to be packed with iron inhibitors, making it difficult to absorb a large amount of iron from the vegetables.
On the other hand, even a vegetable with modest amounts of iron can play a significant role in your ability to absorb iron. Vegetables often times are packed with vitamin C, a vitamin that will assist you in metabolizing the iron better in your vegetarian foods; sweet green peppers are an excellent source of vitamin C.
For instance, you may wish to include bell peppers and vine ripened tomatoes with a whole grain main dish or with a bean recipe to increase your digestion of the iron in your whole meal. A fresh kiwi dessert along with your meal would also help because of the fruit’s vitamin C content. A glass of fruit juice is one more a good move.