22 Vegetables That Are High in Iron

There aren't many vegetables high in iron. Vegetables that are high in iron include artichokes, asparagus, baked potatoes, and other vegetables.

If you follow a vegetarian or vegan diet, or if you just love vegetables, you may wonder whether you are getting all the iron you need. Unfortunately, there aren't many vegetables high in iron (or many other foods high in iron, for that matter), so you need to get a little iron from a lot of foods to meet your daily need.

In the United States, many breads and cereal products have added iron. These fortified foods can keep you from having an iron deficiency, but they aren't always the best foods to eat to promote general health. 

Iron is a unique nutrient for several reasons:

• Most of the iron in the body comes not from your diet but from red blood cells that the body recycles.
• You will absorb only a fraction of the iron you take in (about 14% to 18% if you eat a mixed diet). 
• Many factors affect how well your body absorbs the iron in the food you eat. 
• It's not easy for your body to get rid of iron, so it has a complex system that regulates iron absorption.

Daily iron requirements are around 8 mg for adult men and women who don't have menstrual periods. Women who have periods need about 18 mg, and those who are pregnant or breastfeeding need more. Children's needs vary according to age.

Iron comes in two varieties. Heme iron is found in meat and animal products. Non-heme iron is found in plants. The body absorbs heme iron more easily than non-heme. If you are vegetarian or vegan, you'll be relying on non-heme iron and may need to increase your iron intake since it is not as easily absorbed.

The foods you eat with your iron-rich vegetables can also affect absorption:

• Foods containing vitamin C help you absorb non-heme iron.
• Calcium can interfere with iron absorption, especially when taken as a supplement.
• Large amounts of bran fiber can slow down your absorption of non-heme iron.

When you get your iron from vegetables, you get lots of other nutrients, including vitamins, minerals, and phytonutrients (plant compounds that improve health). You will also add variety and flavor to your diet. 

Try these iron-rich vegetables: 

1. Artichoke

One cup of cooked artichoke has about 1 mg of iron, but that's just part of the story. Artichokes are high in vitamins and phytonutrients, as well as minerals other than iron. 

2. Asparagus

One cup of cooked asparagus has over 1.5 mg of iron. It's also a good source of protein and vitamin C. 

3. Baked potato

If you eat both the flesh and the skin, a potato is a good source of iron. One medium potato contains almost 2 mg. Try to avoid piling on high-calorie toppings, though.

4. Bok choy

Whether you call it bok choy, pak choi, or Chinese cabbage, this versatile vegetable has a nice bit of iron. A cup of cooked bok choy contains almost 1.8 mg. Add it to stir-fries, salads, and soups.  

5. Broccoli

A cup of cooked broccoli has over 1 mg of iron. Broccoli is also rich in an array of other nutrients, including the "eye vitamins" lutein and zeaxanthin.

6. Brussels sprouts

With almost 2 mg of iron per cup, Brussels sprouts are another nutritional powerhouse. Once despised by many Americans, Brussels sprouts are enjoying a wave of newfound popularity. For the best flavor, roast or grill them.

7. Chanterelle mushrooms

Most mushrooms are fair sources of iron, but chanterelles are among the best. One cup of raw chanterelles contains almost 2 mg of iron. They also contain protein and various vitamins and minerals.  

8. Chickpeas

Also known as garbanzo beans, chickpeas contain almost 4 mg of iron per cup. You can also enjoy chickpeas in the form of creamy hummus.

9. Dried seaweed

Sometimes called sea vegetables, seaweed is high in nutrition. One cup of dried seaweed contains almost 4 mg of iron. Of course, you'll probably eat seaweed in much smaller portions. Either way, you can use it dried for an intense flavor or soak it in water and eat it as a salad.

10. Green peas

Frozen green peas have around 1.5 mg of iron per cup after cooking. Canned peas have less iron but can still help. 

11. Kale

Since kale is sometimes called a superfood, it's probably not surprising to see it on this list. It isn't as high in iron as it is in some other nutrients, but one cup of cooked kale still has almost 1 mg of iron. 

12. Kidney beans

Named after their shape, kidney beans have almost 4 mg of iron per cup. They are a traditional ingredient in soups and salads, and you can try them in pasta dishes, too. 

13. Leeks

Have you tried leeks? Cooked leeks have about 1 mg of iron per cup. This vegetable is a member of the onion family, but its flavor is more subtle.

14. Lentils

Lentils have even more iron than beans: around 6.5 mg per cup. You can use lentils much as you would beans, making it easy to find some recipes that will work for you.  

15. Mustard greens

One cup of cooked mustard greens contains almost 2.5 mg of iron. That's considerably more than the closely related collard greens, which contain about one-fourth of that. Still, either one can give your nutrition and iron levels a boost.

16. Pumpkin seeds

One cup of shelled pumpkin seeds packs an amazing 11.6 mg of iron. Of course, you're unlikely to eat a whole cup, which would have over 800 calories, but a tablespoon or two can help you up your iron intake. 

17. Soybeans

One cup of cooked soybeans has almost 9 mg of iron. Soybean curd, also known as tofu, has good iron content, too: almost 7 mg per cup.

18. Spinach

Cooked spinach has over 2 mg of iron per cup. The iron in spinach isn't always well-absorbed, though. Serve it with a food containing a lot of vitamin C to improve absorption. 

19. Sun-dried tomatoes

Fresh tomatoes have a rich array of nutrients, but just a little iron. Sun-dried tomatoes, on the other hand, have a lot of iron, about 5 mg per cup. With a flavor that's intense, sundried tomatoes can jazz up pasta dishes, pizzas, salads, and soups. 

20. Sweet potato

Pop a sweet potato into the oven or microwave, and you'll soon have an iron-rich dish. Baked sweet potatoes have about 1.7 mg of iron per cup. 

21. Swiss chard

Swiss chard is an excellent source of iron, with almost 4 mg per cup, cooked. Check the market for this vegetable with dark green leaves and red stems.  

22. White beans

Canned white beans have over 4 mg of iron per cup. You can choose navy beans, cannellini, or great northern beans. 

It's a good idea to include iron-rich vegetables in your diet because they provide multiple benefits. Most people who eat a healthy diet get enough iron from their food, but if you are in a category with a high need for iron, try eating some of these vegetables or ask your doctor whether you should take a multivitamin with iron or an iron supplement. Unless your doctor prescribes one, though, avoid high-dose iron supplements, as they can cause serious health problems.