White potatoes contain .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 potato equals 369 grams.
- 1 potato equals 213 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 100but 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:
Potatoes, white, flesh and skin, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in the main are not an excellent iron source. Those vegetables that are loaded with iron also have the tendency to be full of iron inhibitors — you may not take in much of the iron from the vegetable itself.
Nonetheless, even a vegetable with minimal iron can play a significant role in your absorption of iron. Vegetables often times are rich in vitamin C and vitamin C will assist you in metabolizing the iron better in your vegetarian foods; white potatoes are a fair source of vitamin C.
For example, you may wish to combine tomatoes and green peppers with a whole grain entree or with legumes to improve your absorption of the iron in your meal as a whole. A fresh papaya salad with a meal would also help because of the fruit’s content of vitamin C. A glass of fruit juice is a further a great move.