20 Vegetables That Are Rich In Iron

Spinach is a nutritious iron-rich vegetable that's packed with health benefits but very low in calories. In just 100 grams of raw spinach (about 3 cups), you get 15% of your daily iron needs. While the iron in spinach isn't easily absorbed by our bodies, spinach also contains vitamin C which helps the process.

Another benefit of spinach is its high content of antioxidants called carotenoids. These powerful compounds may help lower your risk of cancer, reduce inflammation in your body, and protect your eyes from various diseases.

To get the most out of spinach's nutrients, especially the carotenoids, it's best to eat it with some healthy fat. Try adding a bit of olive oil to your spinach salad or cooking it with a small amount of oil.

Chard is a leafy green vegetable that's packed with nutrients, including a good amount of iron. In every 100 grams of chard (about 1.5 cups of chopped chard), you'll find 2.7 milligrams of iron. What makes chard especially beneficial is that it also contains plenty of vitamin C.

This is important because vitamin C helps your body absorb iron more effectively during digestion. So, when you eat chard, you're not only getting iron but also boosting your body's ability to use that iron.

Beyond iron and vitamin C, chard is rich in other essential nutrients. It provides minerals like magnesium, calcium, and sodium, as well as various vitamins.

Broccoli is a healthy vegetable packed with nutrients. While it's not the highest source of iron, providing about 6% of your daily needs in one cup of cooked broccoli, it offers other benefits that make it valuable for iron intake.

Broccoli is extremely rich in vitamin C, with one serving giving you more than your daily requirement.

This is important because vitamin C helps your body absorb iron better. Broccoli also provides fiber, folate, and vitamin K. It belongs to a family of vegetables called cruciferous vegetables, which includes cauliflower and kale. These vegetables contain special compounds that may help protect against cancer.

Sweet potatoes are a delicious and easy way to add iron to your diet. Whether you bake them in the oven or cook them in the microwave, a cup of baked sweet potato provides about 1.7 mg of iron. If you prefer them as fries, half a cup of sweet potato fries contains 2.5 mg of iron.

Sweet potatoes are also rich in vitamin C, which helps your body absorb iron better. To make the most of their iron content, try serving sweet potatoes alongside iron-rich meats like chicken, turkey, or steak.

This combination not only tastes great but also helps boost overall iron intake, making it an excellent choice for both kids and adults looking to increase their iron consumption in a tasty way.

Kale, a leafy green vegetable, is famous for its high vitamin C content, but it's also an excellent source of iron. In every 100 grams of kale (about 1.5 cups of chopped kale), you can find between 1.5 to 1.9 milligrams of iron.

What makes kale especially beneficial is that its high vitamin C content helps your body absorb the iron more easily. This combination of iron and vitamin C in one food makes kale a particularly effective way to boost your iron intake.

As a bonus, kale is also rich in beta-carotene, which is good for eye health, and contains healthy mustard oils. So, adding kale to your diet not only helps with iron but also provides several other nutritional benefits.

Green peas are both tasty and highly nutritious. In every 100 grams of peas (about 2/3 cup), you'll find between 1.5 and 1.9 milligrams of iron, along with fiber and protein. What makes peas special is their balanced nutritional profile.

They contain phytic acid, which normally reduces iron absorption, but they also have vitamin C, which helps your body absorb iron better. This natural balance makes the iron in peas more available for your body to use.

So, by eating green peas, you're not only enjoying a delicious vegetable but also providing your body with a well-balanced source of iron and other important nutrients.

Which vegetables are high in iron? Leeks are a great source of iron. One leek provides 1.36 mg of iron, which is 7.6% of your daily recommended intake. There are many delicious ways to enjoy leeks. You can use them in classic potato and leek soup, or try charring and stuffing them with blue cheese and nuts.

For an Asian twist, cook leeks with mushrooms in a flavorful broth and add some greens. You can also braise them with meat for a hearty meal. Another tasty option is to marinate leeks before grilling. These recipes offer various ways to incorporate this iron-rich vegetable into your diet.

Pumpkin seeds are a tasty and convenient snack that packs a nutritional punch. A small handful (28 grams) provides 14% of your daily iron needs, along with other important nutrients like vitamin K, zinc, and manganese.

These seeds are especially notable for their high magnesium content, offering 40% of your daily needs in just one serving. This is significant because many people don't get enough magnesium in their diets. Getting enough magnesium is crucial as it may help reduce the risk of insulin resistance, diabetes, and depression.

Rocket, also called arugula, is a popular salad green known for its distinctive peppery flavor. Beyond its taste, rocket is a nutritional powerhouse that's low in calories but high in various nutrients. In terms of iron content, rocket provides a good amount - 1.5 milligrams of iron in every 100 grams (about 2 cups) of leaves.

This makes it a valuable source of iron, especially for those following plant-based diets. What's more, rocket contains vitamin C, which helps your body absorb iron more effectively. It's also rich in healthy mustard oils, beta-carotene, potassium, and calcium. 

Winter acorn squash is a versatile, iron-rich vegetable that can be used in many recipes. Half a cup of baked acorn squash provides 0.95 mg of iron, which is about 5% of your daily recommended intake. This portion is typical for a side dish, but you can easily eat more as a main meal to increase your iron intake.

There are numerous ways to enjoy acorn squash. You can simply bake it and serve it as a savory side dish, or blend it into a puree or soup with roasted cumin for extra flavor. It's also great in salads or stuffed with rice and vegetables. 

Asparagus is a versatile and nutritious vegetable that's rich in iron. Half a cup of boiled asparagus contains 0.82 mg of iron, which is about 5% of your daily recommended intake. Even just 4 spears provide 0.55 mg of iron or 3% of your daily needs.

There are many delicious ways to enjoy asparagus. You can simply roast it in the oven with salt and pepper for a tasty side dish. Other options include making a creamy asparagus soup, an Asian-style salad with tofu, or serving it with grits. For breakfast, try adding asparagus to a frittata or pairing it with soft-boiled or fried eggs. 

Tomatoes, an iron rich fruits and vegetables, are a good source of iron, especially when concentrated. While raw tomatoes contain less iron, tomato paste and sun-dried tomatoes offer more nutrients in smaller servings.

A cup of tomato puree provides 4.45 mg of iron, which is nearly 25% of your daily recommended intake. You can use tomato puree as a base for pasta sauces, stews, or curries. Sun-dried tomatoes are another iron-rich option, with half a cup containing 2.5 mg of iron (14% of daily value).

Brussels sprouts are a nutritious vegetable that can be prepared in various ways. You can eat them salted, cooked with garlic in an air fryer, or shredded raw in salads. When steamed, 150 grams of Brussels sprouts provide 2.13 mg of iron.

These little vegetables are packed with other nutrients too. They're rich in vitamin K, which is important for blood clotting and bone health. Brussels sprouts also contain high levels of vitamin C, an antioxidant that helps your body absorb iron better and supports tissue repair and immune function. 

Also known as garbanzo beans, Chickpeas are an excellent source of iron, especially in their dried form. Every 100 grams of dried chickpeas (about half a cup) contains 6.1 milligrams of iron.

While chickpeas do have a high phytate content, which can reduce iron absorption, they're still a valuable source of this essential mineral.

Beyond iron, chickpeas are nutritional powerhouses. These vegetables high in protein makes them a favorite among vegetarians and vegans. Chickpeas also provide important vitamins and minerals like zinc, potassium, and magnesium.

Kidney beans are an incredible source of iron, containing a whopping 8.2 milligrams of iron in every 100 grams (about half a cup). This makes them even richer in iron than meat - they have almost four times as much iron as a pork cutlet of the same weight!

While kidney beans do contain phytates, which can reduce iron absorption, this is balanced out by their high protein and complex carbohydrate content. These nutrients help your body make the most of the iron present in the beans.

So, even though not all of the iron may be absorbed, kidney beans still provide a substantial amount of this essential mineral. 

Lentils are a tasty and nutritious food that's also rich in iron. In every 100 grams of dried lentils (about half a cup), you'll find approximately 8 milligrams of iron. This is a significant amount, making lentils one of the best plant sources of iron.

Like kidney beans, lentils do contain phytates, which can somewhat reduce how much iron your body absorbs. However, this shouldn't discourage you from eating lentils.

They're still an excellent source of iron, and they provide many other important nutrients too. Lentils are packed with protein, potassium, calcium, and zinc.

Black salsify is a lesser-known vegetable that deserves more attention, both for its taste and nutritional value. This impressive root vegetable is particularly rich in iron, containing about 3.3 milligrams in a 110-gram serving (roughly one medium-sized root).

This makes black salsify an excellent source of iron, especially for those looking to increase their intake through plant-based foods. But iron isn't the only nutrient black salsify offers.

It's also high in fiber, which is good for digestive health. Additionally, black salsify provides important vitamins like A, E, and C, as well as minerals such as potassium.

Scientifically known as Cantharellus cibarius, Chanterelle mushrooms are a unique and flavorful variety of edible mushrooms. They're known for their bright yellow color, tender texture, and distinctive taste, which is often described as peppery with hints of sweetness or fruitiness.

Beyond their culinary appeal, chanterelles are remarkably nutritious. They're an excellent source of iron, providing 6.94 milligrams in a 200-gram serving (about 2 cups of sliced mushrooms).

This makes chanterelles a valuable iron source, especially for those looking to increase their intake through non-meat foods. In addition to iron, these mushrooms are packed with antioxidants, vitamins, and minerals.

Lamb's lettuce, also known as corn salad or mâche, is a popular and versatile leafy green that's not only tasty but also nutritious. It's particularly notable for its iron content, providing 2.0 milligrams of iron in every 100 grams (about 2 cups) of fresh leaves.

Its high in vitamin C content, which helps your body absorb iron more effectively. This natural combination makes the iron in lamb's lettuce more available for your body to use. 

Beyond iron and vitamin C, this leafy green is rich in other important nutrients, including vitamin A, folic acid, and magnesium. Lamb's lettuce is easy to grow at home, making it a convenient option for fresh, iron-rich greens. 

A single cup of white beans provides an impressive 7.83 milligrams of iron, making them one of the best plant-based sources of this essential mineral. This high iron content makes white beans an excellent choice for anyone looking to boost their iron intake, especially vegetarians and vegans.

While cooking dried beans from scratch is an option, canned white beans offer a convenient alternative - just be mindful of the sodium levels in canned varieties.

White beans are incredibly versatile in the kitchen. You can enjoy them on their own, sprinkle them over salads, or incorporate them into hearty stews, soups, and pasta dishes.