Broccoli contains .73 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 90 grams.
- 1 bunch equals 608 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 gbut 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:
Vegetables in general are not a strong source of iron. Those vegetables that do have a lot of iron also tend to be packed with iron inhibitors — you may not absorb a great deal of the iron from the vegetable itself.
On the other hand, even a vegetable with minimal iron can play a key role in iron metabolism. Vegetables are often full of vitamin C, which can help you digest the iron in vegetarian foods; broccoli is plentiful in vitamin C.
For instance, you may wish to combine bell peppers and vine ripened tomatoes with a grain-based entree or with a bean-based dish to increase your absorption of the iron in your whole meal. A raw orange salad with your dinner would help as well because of the vitamin C in the fruit. A glass of fruit juice is yet another a good strategy.