Iron Content of Beets, raw


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Beets contain .80 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 136 grams.
  • 1 beet equals 82 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:

Beets, raw

Read more about iron in vegetables or visit our iron-rich foods list.

Vegetables in general are not a great iron source. Those vegetables that are packed with iron also have the tendency to be high in
iron inhibitors — you may not absorb a large amount of iron from the vegetable itself.

However, even a vegetable with modest amounts of iron may play a definite role in iron absorption. Vegetables often times are rich in vitamin C and vitamin C will actually help you metabolize the iron more completely in your plant-based food items; beets are a poor source of vitamin C.

You may wish to incorporate peppers and tomatoes with a whole grain salad or with a bean recipe to increase your digestion of the iron in your entire meal. A fresh papaya treat with your dinner would also help because of the fruit’s vitamin C content. A glass of fruit juice is also a great plan.


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