8 Healthy Vegetables That Are High In Iron

Iron is an essential nutrient that plays an important role in many bodily functions. A diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness, or anemia. Iron can be found in two forms in foods-heme and non-heme. Heme iron is only found in animal products, whereas non-heme iron is only found in plants. And, since non-heme iron tends to be less easily absorbed by our bodies than heme iron, the RDI for vegetarians and vegans is 1.8 times higher than for meat eaters. Here is a list of vegetables that are high in iron you should know to add to your diet.

8 Vegetables That Are High In Iron

Sweet potato

Vegetables That Are High In Iron - sweet potatoes

Sweet potatoes are a good source of many different nutrients. One medium baked potato with the skin on provides 1.5 milligrams of iron.

Note that consuming the skin is important to maximize nutrient intake.

You can easily start your own sweet potatoes from store-bought tubers, or purchase slips for planting.


One cup of cooked fresh spinach provides 6 milligrams, or 17% of the daily value for adult women.

Raw spinach is also a great source, but remember that spinach shrinks when it cooks, so you will need to consume a larger volume of the cooked vegetable to achieve the same amount.

Spinach is easy to grow in the garden and can provide multiple harvests throughout the growing season.

‘Perseus Hybrid’ is a disease-resistant hybrid cultivar that matures in 35-40 days. It’s also suitable for growing in containers thanks to its compact growth habit.

Swiss Chard

Swiss Chard -Vegetables That Are High In Iron

Maybe you did not know that one of the highest leafy-green sources is Swiss chard.

One cup of cooked fresh greens can provide 3.9 milligrams – which amounts to over 21 percent of the daily value for adult women and nearly 50 percent for men!

Swiss Chard is easy to grow, and delicious when lightly steamed or added to soups and stews. There are several different varieties available in fun colors.

Tofu, Tempeh, Natto and Soybeans

Soybeans and foods derived from soybeans are packed with iron.

In fact, soybeans contain around 8.8 mg of it per cup, or 49% of the RDI. The same portion of natto, a fermented soybean product, offers 15 mg, or 83% of the RDI.

Similarly, 6 ounces (168 grams) of tofu or tempeh each offer 3–3.6 mg of iron, or up to approximately 20% of the RDI.

In addition to iron, these soy products contain between 10–19 grams of protein per portion and are also a good source of calcium, phosphorus and magnesium.


Lentils -Vegetables That Are High In Iron

Lentils are another iron-filled food, providing 6.6 mg per cup cooked, or 37% of the RDI.

Lentils contain a significant amount of protein, complex carbs, fiber, folate and manganese as well. One cup of cooked lentils contains 18 grams of protein and covers around 50% of your recommended daily fiber intake.

Tomato Paste

At 0.5 mg per cup, raw tomatoes contain very little iron. However, when dried or concentrated, they offer a much greater amount.

For instance, half a cup (118 ml) of tomato paste offers 3.9 mg of iron, or 22% of the RDI, whereas 1 cup (237 ml) of tomato sauce offers 1.9 mg, or 11% of the RDI.

Sun-dried tomatoes are another iron-rich source, providing you with 1.3–2.5 mg per half cup, or up to 14% of the RDI.

Tomatoes are also a great source of vitamin C, which helps increase iron absorption. Moreover, they’re a great source of lycopene, an antioxidant linked to a reduced risk of sunburn.


Simple Creamed New Potatoes Recipe
Potatoes is one of the vegetables that are high in iron

Potatoes contain significant amounts of iron, mostly concentrated in their skins.

More specifically, one large, unpeeled potato (10.5 ounces or 295 grams) provides 3.2 mg of iron, which is 18% of the RDI. Sweet potatoes contain slightly less – around 2.1 mg for the same quantity, or 12% of the RDI.

Potatoes are also a great source of fiber. Additionally, one portion can cover up to 46% of your daily vitamin C, B6 and potassium requirements.

Palm Hearts

Heart of Palm: Nutrition, Benefits, and Uses

Palm hearts are a tropical vegetable rich in fiber, potassium, manganese, vitamin C and folate.

A lesser-known fact about palm hearts is that they also contain a fair amount of iron – an impressive 4.6 mg per cup, or 26% of the RDI.

This versatile vegetable can be blended into dips, tossed on the grill, incorporated into a stir-fry, added to salads and even baked with your favorite toppings.

Read more: Top 10 Vegetables High In Calcium

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