Sweet yellow corn contains .51 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 145 grams.
- 1 ear equals 143 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:
Corn, sweet, yellow, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in the main are not a great iron source. Those vegetables that have a high content of iron also have the tendency to be packed with iron inhibitors and so you may not take in a large amount of iron from the vegetables.
Nonetheless, even a vegetable with very little iron can play a key part in iron metabolism. Vegetables often times are loaded with vitamin C, which can actually help you assimilate the iron in your vegetarian food items; raw sweet yellow corn is a meager source of vitamin C.
Despite this, for example you can incorporate vine ripened tomatoes and green peppers with a whole grain entree or with beans to increase your digestion of the iron in your whole meal. A raw kiwi salad with your dinner would also increase your iron metabolism because of the vitamin C in the fruit itself. A glass of fruit juice is one more an outstanding approach.