Swiss chard contains 1.7 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 36 grams.
- 1 leaf equals 48 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:
Chard, swiss, raw
Vegetables for the most part are not a very good iron source. Those vegetables that have a high content of iron also tend to be loaded with substances that inhibit iron, making it difficult to take in a large amount of iron from the vegetables.
Nonetheless, even a vegetable with very little iron may play a valuable part in your absorption of iron. Vegetables often times are high in vitamin C, which can help you use the iron in your plant-based foods; swiss chard is high in vitamin C.
For instance, you can combine tomatoes and green peppers with a grain-based main dish or with legumes to improve your digestion of the iron in your meal as a whole. A fresh cantaloupe treat with your dinner would also help because of the fruit’s vitamin content. A glass of fruit juice is yet another an effective plan.