Iron is a mineral that is naturally found in animals and plants. When consumed in large quantities by humans, iron is a requirement for normal cellular respiration and energy production, as well as the production of certain proteins.
Vegetables and fruits that contain iron:
Beets — 1 cup cooked beets contains 5.1 milligrams of iron.
Broccoli — 1 cup cooked broccoli contains 2.5 milligrams of iron.
Brussels sprouts — 1 cup cooked brussels sprouts contains 2.9 milligrams of iron.
Cabbage — 1 cup chopped raw cabbage contains 2 milligrams of iron.
Carrots — 1 medium carrot, raw, contains .6 milligram of iron (or .4 milligram per ounce).
Cauliflower — 1 cup cooked cauliflower contains 1.8 milligrams of iron.
Iron is a mineral that’s found in every cell of the body, but it’s especially important for red blood cells. Red blood cells are an integral part of carrying oxygen throughout your body. Iron is also needed to make hemoglobin, which is a protein in red blood cells that carries oxygen from the lungs to all parts of the body.
The following vegetables and fruits contain iron:
Beans (dried)
Lentils
Spinach
Broccoli
Vegetables and fruits are good sources of iron, but not all contain the same amount. The recommended dietary allowance (RDA) for iron is 8 milligrams per day for women and 10 milligrams per day for men.
There are two types of dietary iron: heme and nonheme. Heme iron comes from animal foods such as meat and poultry, while nonheme comes from plant foods such as vegetables and fruits. Because plant sources contain only nonheme iron, they don’t affect the absorption of heme iron.
Fruits and vegetables with the most iron include:
Beets; 1 cup cooked has 2.6 milligrams of iron
Dried apricots; 1 cup has 2.5 milligrams of iron
Chickpeas (garbanzo beans); 1 cup cooked has 2.4 milligrams of iron
Dark leafy greens such as spinach; 1 cup cooked has 2 milligrams of iron
Vegetables that contain iron include:
Kale – 1 cup contains 1.8 mg of iron
Spinach – 1 cup contains 3.3mg of iron
Collard Greens – 1 cup contains 2.4mg of iron
Swiss Chard – 1 cup contains 2.2mg of iron
Dried Apricots (which are naturally low in water) contain about 1 mg per dried apricot; however, when you eat them with their skin on, you will get more iron from them because the skin is where the most of their nutrients are found. Figs also have a lot of iron in them but they are very high in sugar so I would not recommend eating too many at once.
Green beans contain only 0.1 mg per cup but if you eat them with their skin on you can get up to 3 mg per cup! The reason why green beans have so little is because they are not as rich in chlorophyll as other vegetables like spinach or kale and therefore do not absorb as much sunlight as those veggies do which means they don’t have as much chlorophyll which means fewer nutrients such as vitamin C and beta carotene (vitamin A). Asparagus is another vegetable that has very low amounts of
Vegetables and fruits that contain iron
A variety of vegetables and fruits contain iron. The amount of iron in these foods varies, depending on the type of vegetable or fruit, the degree to which it was cooked, and how much of it you eat. In general, dark green leafy vegetables are among the best sources of iron in the diet. Here are some examples:
Vegetables
Kale (1 cup) — 1.8 mg
Collard greens (1 cup) — 1.7 mg
Swiss chard (1 cup) — 1 ounce-equiv.**
Turnip greens (1 cup) — 1 ounce-equiv.**
Beet greens (1 cup) — 1 ounce-equiv.*
Spinach (1 cup) — 0.9 mg
Romaine lettuce (1 cup) — 0.5 mg**
Green peas (1/2 cup) — 0.4 mg*
Broccoli (1/2 cup) — 0.4 mg*
Carrots (1/2 cup) — 0.4 mg*
What vegetables and fruits have the most iron?
Vegetables with the most iron include spinach, Swiss chard, beet greens and turnip greens. Some of the best fruit sources of iron include apricots, raisins, prunes and dried figs. Other good sources are strawberries, cantaloupe, watermelon and oranges.
Vegetables with iron in them:
Fruits with iron in them:
Most fruits and vegetables contain iron, but the amount varies widely.
Vegetables that are high in iron include:
Beets
Spinach
Dark leafy greens, such as kale, collard greens and mustard greens
Broccoli
Asparagus
Peas
Sweet potato
Cabbage
Tomatoes
Vegetables and fruits that contain iron
Vegetables are one of the best sources of iron. Other sources include beans, lentils, soy products and meat.
Here are some vegetables high in iron:
Beet greens — 1 cup cooked beet greens contains 2.3 mg of iron.
Collard greens — 1 cup cooked collards contains 1.9 mg of iron.
Dandelion greens — 1 cup cooked dandelion greens contains 1.9 mg of iron.
Spinach — 1 cup cooked spinach contains 1.5 mg of iron.
Mustard greens — 1 cup cooked mustard greens contains 1.4 mg of iron.
Vegetables and fruits that contain iron include:
Beets
Dried beans, peas, lentils
Lima beans
Peas
Spinach
Dark green leafy vegetables such as kale, collard greens, mustard greens and turnip greens.
Parsley
Summer squash (yellow squash)
Tomato products like tomato juice and paste.
It’s critical to eat foods that are high in iron because it’s an essential mineral that helps your body produce red blood cells. Red blood cells deliver oxygen throughout your body, so when you’re low on iron, you can get tired and feel weak.
The best sources of iron are lean meats, seafood and poultry. But if you don’t eat meat or you’re a vegetarian or vegan, there are plenty of other options for getting your daily dose. You’ll find plenty of iron in vegetables like spinach and legumes like lentils as well as fruits like raisins and dates.
Here are some delicious ways to get more iron into your diet:
Eat more beans: Beans such as pinto beans, kidney beans and black-eyed peas are packed with protein and fiber — two nutrients that help maintain healthy blood sugar levels — so they’re perfect for weight management. They also contain an impressive amount of iron (about 4 milligrams per serving). Try them in chili or soup or add them to salads for a boost of nutrition! You might even try making homemade hummus with garbanzo beans instead of chickpeas for a subtle change in flavor.