Iron Content of Kale, raw

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Kale 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 67 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 grams,but 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:

Kale, raw

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

Vegetables typically are not an exceptional source of iron. Those vegetables that are loaded with iron also are more likely to be full of iron inhibitors and so you may not absorb a considerable amount of iron from the vegetables.

On the other hand, even a vegetable with little iron may play a definite part in iron metabolism. Vegetables can often be great sources of vitamin C, which can assist you in utilizing the iron better in plant-based foods; kale is a strong source of vitamin C.

For instance, you may wish to include vine ripened tomatoes and green peppers with a grain-based main dish or with a bean-based dish to improve your absorption of the iron in your meal as a whole. A raw papaya salad along with your meal would also help because of the vitamins in the fruit. A glass of fruit juice is also an excellent approach.

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