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, spinach, kimchi, edamame, sprouted peas, leeks, heart of palm and scallion. Other iron rich vegetables are peas, pumpkin puree, artichoke, pea shoots, butterhead lettuce, shallot, green bean, romaine lettuce, tomato sauce and poi.
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.
Spirulina (dried)
In 1 teaspoon, spirulina
has
0.66mg of
iron, or about
4% of daily values for women and
8% for men.
| Iron | |
|---|---|
|
0.66mg in 1 teaspoon (2.33g) |
20mg in
200 Calories (69g) |
|
4%
8%
|
110%
250%
|
Complete nutrition for Spirulina
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
In 1 cup, lima bean
has
4.9mg of
iron, or about
27% of daily values for women and
61% for men.
| Iron | |
|---|---|
|
4.9mg in 1 cup (156g) |
5.6mg in
200 Calories (177g) |
|
27%
61%
|
31%
69%
|
Complete nutrition for Lima Beans
Spinach
1 cup of spinach
contains
0.81mg of
iron, or about
5% of daily values for women and
10% for men.
| Iron | |
|---|---|
|
0.81mg in 1 cup (30g) |
24mg in
200 Calories (870g) |
|
5%
10%
|
130%
290%
|
Complete nutrition for Spinach
Kimchi
In 1 cup, kimchi
has
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
1 cup of edamame
contains
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
In 1 cup, sprouted pea
has
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
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)
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
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
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
Pumpkin Puree
1 cup of pumpkin puree
contains
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
1 artichoke
has
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
1 cup of pea shoot
contains
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
In 1 head, butterhead lettuce
has
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
Shallot
1 cup of shallot
contains
1.9mg of
iron, or about
11% of daily values for women and
24% for men.
| Iron | |
|---|---|
|
1.9mg in 1 cup (160g) |
3.3mg in
200 Calories (278g) |
|
11%
24%
|
19%
42%
|
Complete nutrition for Shallot
Green Bean
In 1 cup, green bean
has
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
Romaine Lettuce
1 head of romaine lettuce
contains
6.1mg of
iron, or about
34% of daily values for women and
76% for men.
| Iron | |
|---|---|
|
6.1mg in 1 head (626g) |
11mg in
200 Calories (1176g) |
|
34%
76%
|
63%
140%
|
Complete nutrition for Romaine Lettuce
Tomato Sauce
In 1 cup, tomato sauce
has
2.4mg of
iron, or about
13% of daily values for women and
29% for men.
| Iron | |
|---|---|
|
2.4mg in 1 cup (245g) |
8mg in
200 Calories (833g) |
|
13%
29%
|
44%
100%
|
Complete nutrition for Tomato Sauce
Poi
1 cup of poi
contains
2.1mg of
iron, or about
12% of daily values for women and
26% for men.
| Iron | |
|---|---|
|
2.1mg in 1 cup (240g) |
1.6mg in
200 Calories (179g) |
|
12%
26%
|
9%
20%
|
Complete nutrition for Poi