Potatoes contain good amounts of iron, mostly concentrated in their skins. More specifically, a large unpeeled potato (299 grams) provides 1.9 mg of iron, which is 11% of the DV. But even without their skins, sweet potatoes contain slightly more — around 2.2 mg for the same quantity, or 12% of the DV ( 43 , 44 ).
Are potatoes good for anemia?
The potato is known to be a good source of energy, potassium and vitamins C and B6, but according to research recently published in the Journal of Nutrition, its tubers can also be an excellent source of iron. This means potatoes could play an important role in efforts to reduce iron deficiency – the leading…
What food is highest in iron?
12 Healthy Foods That Are High in Iron
- Shellfish. Shellfish is tasty and nutritious.
- Spinach. Share on Pinterest.
- Liver and other organ meats. Share on Pinterest.
- Legumes. Share on Pinterest.
- Red meat. Share on Pinterest.
- Pumpkin seeds. Share on Pinterest.
- Quinoa. Share on Pinterest.
- Turkey. Share on Pinterest.
Do potatoes affect iron levels?
“Potato has great potential for reducing iron-deficiency, even though it contains much less iron than crops such as beans or spinach because a higher proportion of the potato’s iron is absorbed by the human body.”
Which potato has the most iron?
Russets
Russets are the richest source of iron. Each large russet potato — one that measures between 3 and 4.5 inches in diameter — contains 3.2 milligrams of iron, 40 percent of the daily iron requirements for men or 18 percent for women.
Are tomatoes high in iron?
At 0.5 mg per cup, raw tomatoes contain very little iron.
Are carrots high in iron?
Consume foods that are rich in iron, specifically non-heme iron, with a source of vitamin C. Foods with vitamin A and beta-carotene help absorption as well. These foods include carrots, sweet potatoes, spinach, kale, squash, red peppers, cantaloupe, apricots, oranges and peaches.
Are eggs high in iron?
Low iron levels are a common concern for blood donors, so you might be wondering if eggs are a good source of iron to help you out. Fortunately, eggs are a great source of iron, protein and other essential vitamins.
What foods are iron blockers?
Foods That May Hinder Iron Absorption
- Phytate, or phytic acid, is found in foods like whole grains, cereals, soy, nuts and legumes ( 3 ).
- Even a small amount of phytate can significantly decrease iron absorption ( 1 , 3 ).
Which fruit has maximum iron?
#1: Dried Fruit (Apricots)
| Iron per Cup | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 8mg (42% DV) | 6mg (35% DV) | 4mg (22% DV) |
What vegetables are very high in iron?
- Spinach.
- Sweet potatoes.
- Peas.
- Broccoli.
- String beans.
- Beet greens.
- Dandelion greens.
- Collards.
Is broccoli high in iron?
Broccoli
Although broccoli isn’t as high in iron as other veggies, about 1 mg per cup, Thomason notes it still makes the list for its other redeeming qualities. “Broccoli is high in vitamin C, vitamin K, and potassium,” she says. “These nutrients work to keep our skin and bones healthy.”
How much iron is in a white potato?
Table 4.
| Food | Energy | Iron |
|---|---|---|
| 100 g | kcal | mg |
| Potato, white, flesh and skin, baked | 94 | 0.64 |
| Other white vegetables | ||
| Cauliflower, boiled | 23 | 0.32 |
Is chicken high in iron?
The iron in chicken is of the more bioavailable type. A half breast of chicken contains 6 percent of your daily value for iron, based on a 2,000-calorie diet, and is among the top 10 foods highest in iron. A 6-ounce piece of lean cooked chicken breast contains 5 percent of your daily value, according to the USDA.
Are onions high in iron?
High in Vitamin C, onions are a good source of dietary fiber, and folic acid. They also contain calcium, iron, and have a high protein quality (ratio of mg amino acid/gram protein).
Is cheese high in iron?
Dairy products such as cheese, cottage cheese, milk and yogurt, although rich in calcium, have negligible iron content.
Which bread is high in iron?
We found the best bread for delivering iron was sourdough bread. That’s because wheat contains a chemical called phytic acid that slows down iron absorption by the body. When sourdough bread is made, the fermentation process breaks down the phytic acid so the iron that remains is more available for absorption.
Are apples high in iron?
Apples are a rich source of iron with various other health-friendly components that are required for stimulating haemoglobin count. Eat at least one apple along with its skin daily.
Do cucumbers have a lot of iron?
carbohydrate: 3.1 g, including 2.0 g of sugar. fiber: 1.0 g. calcium: 19.9 g. iron: 0.3 mg.
Are grapes high in iron?
Iron. Grapes supply 0.54 milligrams of iron per cup. This amount is 6.7 percent of a man’s daily iron requirement and 3 percent of a woman’s requirement.
Is peanut butter high in iron?
The amount of iron in peanut butter varies between brands, but usually contains about 0.56 mg of iron per tablespoon. For extra iron, make a sandwich using a slice of whole wheat bread that can provide around 1 mg of iron.
Elvira Bowen is a food expert who has dedicated her life to understanding the science of cooking. She has worked in some of the world’s most prestigious kitchens, and has published several cookbooks that have become bestsellers. Elvira is known for her creative approach to cuisine, and her passion for teaching others about the culinary arts.