Yardlong beans contain .98 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 104 grams.
- 1 pod equals 14 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:
Yardlong bean, cooked, boiled, drained, without salt
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables generally are not an exceptional source of iron. Those vegetables that are packed with iron also tend to be full of iron blockers and so you may not take in much of the iron from the vegetables.
Yet, even a vegetable with very little iron may play an important part in iron absorption. Vegetables tend to be great sources of vitamin C and vitamin C can help you digest the iron better in your vegetarian food items; yardlong bean is a medium source of vitamin C.
As an example, you may wish to incorporate vine ripened tomatoes and green peppers with a whole grain salad or with a bean-based dish to improve your metabolism of the iron in your entire meal. A raw mango salad along with your meal would help as well because of the vitamin C in the fruit itself. A glass of fruit juice is another an effective move.