Iron Content of Carrots, raw


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Carrots contain .30 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 128 grams.
  • 1 cup equals 110 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:

Carrots, raw

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

Vegetables typically are not a great source of iron. Those vegetables that have a high content of iron also are more likely to be loaded with iron inhibitors and so you may not absorb much of the iron from the vegetables.

On the other hand, even a vegetable with little iron may play a major role in iron metabolism. Vegetables are often a good source of vitamin C, a vitamin that will assist you in absorbing the iron better in vegetarian foods; carrots are a meager source of vitamin C.

In spite of this, for instance you can combine tomatoes and green peppers with a grain-based main dish or with beans to increase your absorption of the iron in your whole meal. A fresh strawberry salad with your dinner would also raise your iron metabolism because of the vitamin C in the fruit. A glass of fruit juice is one more an excellent approach.


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