Zucchini contains .37 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 124 grams.
- 1 cup equals 113 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:
Squash, summer, zucchini, includes skin, raw
Vegetables on the whole are not an exceptional source of iron. Those vegetables that have a high content of iron also have the tendency to be packed with substances that inhibit iron — you may not take in much of the iron from the vegetable itself.
Yet, even a vegetable with little iron may play a substantial role in iron metabolism. Vegetables are often abundant in vitamin C, which will actually help you take up the iron more completely in your vegetarian food items; zucchini squash is a medium source of vitamin C.
For example, you may wish to combine bell peppers and vine ripened tomatoes with a whole grain main dish or with beans to increase your digestion of the iron in your meal as a whole. A raw cranberry treat along with your meal would also raise your iron absorption because of the fruit’s content of vitamin C. A glass of fruit juice is another an outstanding approach.