Top Vegetables High in Iron

About Vegetables and Iron

There are quite a number of vegetables rich in iron, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest iron vegetables include spirulina, parsley, lima beans, cornmeal, spinach, kimchi, edamame, sprouted peas, asparagus and leeks. Other iron rich vegetables are heart of palm, scallion, peas, brussels sprouts, pumpkin puree, artichoke, pea shoots, butterhead lettuce, chili pepper and green bean.

We calculated the top vegetables for iron by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegetables highest in iron.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Spirulina (dried)

image of spirulina

In 1 tsp, spirulina has 0.66mg of iron, or about 4% of daily values for women and 8% for men.
Iron
0.66mg in
1 tsp (2.33g)
20mg in
200 Calories (69g)
4%
8%
110%
250%
Complete nutrition for Spirulina

Parsley

image of parsley

1 cup of parsley contains 3.7mg of iron, or about 21% of daily values for women and 47% for men.
Iron
3.7mg in
1 cup (60g)
34mg in
200 Calories (556g)
21%
47%
190%
430%
Complete nutrition for Parsley

Lima Beans

image of lima beans

In 1 fl, lima bean has 0.89mg of iron, or about 5% of daily values for women and 11% for men.
Iron
0.89mg in
1 fl (28.35g)
5.6mg in
200 Calories (177g)
5%
11%
31%
69%
Complete nutrition for Lima Beans

Cornmeal

image of cornmeal

1 cup of cornmeal contains 3.6mg of iron, or about 20% of daily values for women and 45% for men.
Iron
3.6mg in
1 cup (120g)
1.6mg in
200 Calories (52g)
20%
45%
9%
19%
Complete nutrition for Cornmeal

Spinach

image of spinach

In 1 fl, spinach has 0.77mg of iron, or about 4% of daily values for women and 10% for men.
Iron
0.77mg in
1 fl (28.35g)
24mg in
200 Calories (870g)
4%
10%
130%
290%
Complete nutrition for Spinach

Kimchi

image of kimchi

1 cup of kimchi contains 3.8mg of iron, or about 21% of daily values for women and 47% for men.
Iron
3.8mg in
1 cup (150g)
33mg in
200 Calories (1333g)
21%
47%
190%
420%
Complete nutrition for Kimchi

Edamame

image of edamame

In 1 cup, edamame has 3.5mg of iron, or about 20% of daily values for women and 44% for men.
Iron
3.5mg in
1 cup (155g)
3.8mg in
200 Calories (165g)
20%
44%
21%
47%
Complete nutrition for Edamame

Sprouted Peas

image of sprouted peas

1 cup of sprouted pea contains 2.7mg of iron, or about 15% of daily values for women and 34% for men.
Iron
2.7mg in
1 cup (120g)
3.6mg in
200 Calories (161g)
15%
34%
20%
46%
Complete nutrition for Sprouted Peas

Asparagus

image of asparagus

In 1 cup, asparagu has 2.9mg of iron, or about 16% of daily values for women and 36% for men.
Iron
2.9mg in
1 cup (134g)
21mg in
200 Calories (1000g)
16%
36%
120%
270%
Complete nutrition for Asparagus

Leeks

image of leeks

1 cup of leek contains 1.9mg of iron, or about 10% of daily values for women and 23% for men.
Iron
1.9mg in
1 cup (89g)
6.9mg in
200 Calories (328g)
10%
23%
38%
86%
Complete nutrition for Leeks

Heart of Palm (cooked)

image of heart of palm

In 1 fl, heart of palm has 0.48mg of iron, or about 3% of daily values for women and 6% for men.
Iron
0.48mg in
1 fl (28.35g)
2.9mg in
200 Calories (175g)
3%
6%
16%
37%
Complete nutrition for Heart of Palm

Scallion

image of scallion

1 cup of scallion contains 1.5mg of iron, or about 8% of daily values for women and 19% for men.
Iron
1.5mg in
1 cup (100g)
9.2mg in
200 Calories (625g)
8%
19%
51%
120%
Complete nutrition for Scallion

Peas

image of peas

In 1 cup, pea has 2.1mg of iron, or about 12% of daily values for women and 27% for men.
Iron
2.1mg in
1 cup (145g)
3.6mg in
200 Calories (247g)
12%
27%
20%
45%
Complete nutrition for Peas

Brussels Sprouts

image of brussels sprouts

1 cup of brussels sprout contains 1.2mg of iron, or about 7% of daily values for women and 15% for men.
Iron
1.2mg in
1 cup (88g)
6.5mg in
200 Calories (465g)
7%
15%
36%
81%
Complete nutrition for Brussels Sprouts

Pumpkin Puree

image of pumpkin puree

In 1 cup, pumpkin puree has 3.4mg of iron, or about 19% of daily values for women and 43% for men.
Iron
3.4mg in
1 cup (245g)
8.2mg in
200 Calories (588g)
19%
43%
45%
100%
Complete nutrition for Pumpkin Puree

Artichoke

image of artichoke

1 artichoke contains 2.1mg of iron, or about 12% of daily values for women and 26% for men.
Iron
2.1mg in
1 artichoke (162g)
5.4mg in
200 Calories (426g)
12%
26%
30%
68%
Complete nutrition for Artichoke

Pea Shoots

image of pea shoots

In 1 cup, pea shoot has 1.2mg of iron, or about 7% of daily values for women and 15% for men.
Iron
1.2mg in
1 cup (94g)
7.3mg in
200 Calories (571g)
7%
15%
40%
91%
Complete nutrition for Pea Shoots

Butterhead Lettuce

image of butterhead lettuce

1 head of butterhead lettuce contains 2mg of iron, or about 11% of daily values for women and 25% for men.
Iron
2mg in
1 head (163g)
19mg in
200 Calories (1538g)
11%
25%
110%
240%
Complete nutrition for Butterhead Lettuce

Chili Pepper

image of chili pepper

In 1 pepper, chili pepper has 0.54mg of iron, or about 3% of daily values for women and 7% for men.
Iron
0.54mg in
1 pepper (45g)
6mg in
200 Calories (500g)
3%
7%
33%
75%
Complete nutrition for Chili Pepper

Green Bean

image of green bean

1 cup of green bean contains 1mg of iron, or about 6% of daily values for women and 13% for men.
Iron
1mg in
1 cup (100g)
6.6mg in
200 Calories (645g)
6%
13%
37%
83%
Complete nutrition for Green Bean


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