When people ask me how to eat more iron without relying on red meat, I always point them toward the produce aisle first. There are dozens of iron rich vegetables, legumes, and even a few fungi and sea vegetables that pack a real amount of non-heme iron into an everyday plate.
Below I’ve organized 65 of them into categories that make sense in the kitchen, from leafy greens to root vegetables to mushrooms. Every nutrition figure here is approximate, based on typical cooked or raw servings, so use them as a general guide rather than an exact count.
Key Takeaways
- Non-heme iron from vegetables is real, but your body absorbs it less efficiently than the iron in meat, so pairing matters.
- Legumes like lentils, kidney beans, and chickpeas often beat leafy greens for iron per cooked cup.
- Eating vitamin C-rich foods alongside these vegetables can help your body absorb more of the iron they contain.
- Anyone with a diagnosed iron deficiency, or a higher need such as pregnancy, should talk to a healthcare professional instead of relying on diet alone.
- A few items on this list, like fava beans, carry a specific health warning worth knowing before you cook them.
Leafy Greens Packed with Iron
Leafy greens are the backbone of most iron rich foods list roundups, and I reach for a big bag of one or two whenever I’m building a salad or side dish. Most of the iron here is non-heme iron, which your body absorbs less efficiently than the iron in meat, so a squeeze of lemon really does help.
1. Spinach
Approximate nutrition: about 6.4 mg iron per 1 cup cooked.
Spinach wilts down fast, so a whole bag turns into almost nothing in the pan. I sauté it with garlic and a splash of lemon juice, which helps the iron absorb better.
2. Swiss Chard
Approximate nutrition: about 4 mg iron per 1 cup cooked.
Chard has a sturdier texture than spinach, so it holds up well in soups and braises. I strip the stems out and cook them separately since they take longer to soften.
3. Kale
Approximate nutrition: about 1.2 mg iron per 1 cup cooked.
Kale is more famous for vitamin K and C than iron, but it still contributes to the total, especially massaged into a salad with citrus dressing.
4. Collard Greens
Approximate nutrition: about 2.2 mg iron per 1 cup cooked.
Collards need a longer simmer than most greens to turn tender. I cook mine low and slow with onion and a bit of vinegar for a Southern-style side.
5. Beet Greens
Approximate nutrition: about 2.7 mg iron per 1 cup cooked.
Don’t toss the tops when you buy beets with greens attached. They cook fast in a hot skillet and taste earthier than spinach.
6. Turnip Greens
Approximate nutrition: about 1.2 mg iron per 1 cup cooked.
These have a peppery bite that mellows with cooking. I add them to bean soups in the last ten minutes of simmering.
7. Mustard Greens
Approximate nutrition: about 1 mg iron per 1 cup cooked.
Mustard greens bring a sharp, spicy edge that pairs well with smoked meats or a splash of hot sauce.
8. Dandelion Greens
Approximate nutrition: about 1.8 mg iron per 1 cup cooked.
These are bitter raw, so I usually blanch them first, then finish in a hot pan with olive oil and garlic to tame the edge.
9. Watercress
Approximate nutrition: a modest amount of iron per 1 cup raw, generally lower than other greens on this list.
Watercress isn’t a big iron contributor on its own, but its peppery crunch makes a nice addition to a salad built around higher-iron ingredients.
10. Amaranth Leaves
Approximate nutrition: about 2.5 mg iron per 1 cup cooked.
Amaranth leaves show up in Caribbean and South Asian cooking, often stewed with garlic and chile. They taste similar to spinach but slightly earthier.
Legumes and Pulses for Plant-Based Iron
If you’re building meals around iron rich foods for vegetarians, legumes should be doing most of the heavy lifting. Cup for cup, most beans and lentils beat leafy greens, and the recommended daily amount of iron varies by age and sex, so it helps to know roughly how much you’re getting.
11. Lentils
Approximate nutrition: about 6.6 mg iron per 1 cup cooked.
Lentils are my go-to for weeknight iron since they cook in about 20 minutes with no soaking required. A red lentil dal with tomatoes is one of my most-repeated dinners.
12. Chickpeas
Approximate nutrition: about 4.7 mg iron per 1 cup cooked.
Chickpeas roast into a crunchy snack, blend into hummus, or bulk up a curry. Canned versions work fine if you rinse them well first.
13. Black Beans
Approximate nutrition: about 3.6 mg iron per 1 cup cooked.
Black beans hold their shape well in chili and grain bowls. I always keep a couple cans in the pantry for fast dinners.
14. Kidney Beans
Approximate nutrition: about 5.2 mg iron per 1 cup cooked.
These are classic in chili for a reason, they’re hearty and hold up to long simmering without turning mushy.
15. Pinto Beans
Approximate nutrition: about 3.6 mg iron per 1 cup cooked.
Simmered slow with onion and a bay leaf, then mashed, pinto beans make a creamy refried-style side that’s better than anything from a can.
16. Lima Beans
Approximate nutrition: about 4.5 mg iron per 1 cup cooked.
Lima beans have a buttery texture once cooked through. I like them stewed with corn and a little smoked paprika.
17. Edamame
Approximate nutrition: about 3.5 mg iron per 1 cup cooked.
Steamed edamame in the pod makes an easy snack, and shelled beans toss straight into stir-fries or grain salads.
18. Split Peas
Approximate nutrition: about 2.5 mg iron per 1 cup cooked.
Split peas break down into a thick, comforting soup without needing to be soaked overnight first.
19. Black-Eyed Peas
Approximate nutrition: about 4.3 mg iron per 1 cup cooked.
A pot of black-eyed peas with greens and a smoked ham hock or smoked paprika for a vegetarian version is a Southern staple I make every New Year.
20. Navy Beans
Approximate nutrition: about 4.5 mg iron per 1 cup cooked.
Navy beans are the classic base for baked beans, and they also thicken up soups nicely when you mash a portion of them.
Cruciferous and Garden Vegetables
This group covers the everyday vegetables most home cooks already have on hand, from broccoli to green beans. Iron amounts here are more modest than in legumes, but they add up, and knowing rough cooking timings for common vegetables keeps them from turning mushy and losing texture.
21. Broccoli
Approximate nutrition: about 1 mg iron per 1 cup cooked.
Steaming broccoli just until bright green and fork-tender keeps more nutrients intact than boiling it into oblivion.
22. Brussels Sprouts
Approximate nutrition: about 1.9 mg iron per 1 cup cooked.
Roasted hot and hard until the edges char, Brussels sprouts turn nutty and sweet instead of bitter.
23. Cauliflower
Approximate nutrition: about 0.5 mg iron per 1 cup cooked.
Cauliflower isn’t a big iron source, but it’s a flexible base for rice substitutes, purees, and roasted side dishes.
24. Green Peas
Approximate nutrition: about 2.5 mg iron per 1 cup cooked.
Frozen peas are one of the easiest wins in the freezer, they cook in minutes and stir into rice, pasta, or curries.
25. Asparagus
Approximate nutrition: about 1.3 mg iron per 1 cup cooked.
A quick roast at high heat with olive oil keeps asparagus crisp-tender rather than limp.
26. Artichoke Hearts
Approximate nutrition: about 1.6 mg iron per 1 cup cooked.
Jarred or frozen artichoke hearts save a lot of prep work and still bring a good amount of iron and fiber to a dish.
27. Okra
Approximate nutrition: about 0.8 mg iron per 1 cup cooked.
Cooking okra hot and fast, or roasting it, keeps the texture from getting slimy the way long simmering can.
28. Green Beans
Approximate nutrition: about 1.6 mg iron per 1 cup cooked.
Blanched and shocked in ice water, green beans stay snappy and bright green for salads or a quick sauté.
29. Fava Beans (also called Broad Beans)
Approximate nutrition: about 2.6 mg iron per 1 cup cooked.
Fava beans have a mild, nutty flavor once shelled and simmered. One important warning to understand: people with G6PD deficiency, a genetic condition, can develop a reaction called favism after eating fava beans, so anyone with G6PD deficiency should avoid them and speak with a healthcare professional.
30. Bok Choy
Approximate nutrition: about 1.8 mg iron per 1 cup cooked.
Bok choy cooks in just a couple of minutes in a hot wok, keeping the stalks crunchy and the leaves tender.
Root and Tuber Vegetables
Root vegetables tend to be lower in iron than greens or legumes, but a few, like sunchokes, are real standouts. Many of these also carry iron alongside magnesium, which is worth knowing if you’re trying to cover more than one nutrient at once.
31. Potatoes
Approximate nutrition: about 1.9 mg iron per 1 medium potato baked with skin.
Leaving the skin on adds fiber and iron that gets lost when you peel. I scrub mine well and roast whole at 425°F.
32. Sweet Potatoes
Approximate nutrition: about 0.7 mg iron per 1 medium sweet potato baked.
Sweet potatoes bring more beta-carotene than iron, but they’re a reliable side that pairs well with iron-rich beans on the same plate.
33. Beets
Approximate nutrition: about 1.3 mg iron per 1 cup cooked.
Roasted beets caramelize and sweeten, and the vitamin C in a citrus vinaigrette can help your body use the iron they provide.
34. Parsnips
Approximate nutrition: about 0.9 mg iron per 1 cup cooked.
Parsnips roast up sweet and caramelized, almost like a cross between a carrot and a potato.
35. Turnips
Approximate nutrition: a small amount of iron per 1 cup cooked, lower than most vegetables on this list.
Turnips aren’t a major iron source, but their sharp flavor mellows nicely when roasted alongside heartier root vegetables.
36. Rutabaga
Approximate nutrition: about 0.9 mg iron per 1 cup cooked.
Mashed rutabaga makes a lower-carb stand-in for mashed potatoes, with a slightly peppery, earthy taste.
37. Taro Root
Approximate nutrition: about 0.6 mg iron per 1 cup cooked.
Taro must always be cooked thoroughly before eating, and it turns starchy and slightly sweet, similar to a potato with a nuttier finish.
38. Yuca (Cassava)
Approximate nutrition: about 0.4 mg iron per 1 cup cooked.
Yuca fries up crispy on the outside and creamy inside, and like taro, it needs to be fully cooked before serving.
39. Jerusalem Artichoke (Sunchoke)
Approximate nutrition: about 5.1 mg iron per 1 cup cooked.
Sunchokes are one of the more surprising iron sources on this list. I roast them like potatoes, tossed in oil and rosemary.
Squash, Gourds, and Nightshade Vegetables
This category leans more toward vitamin A and C than iron, with pumpkin as the notable exception. Getting the best temperature for roasting vegetables right makes a real difference in how tender and flavorful these turn out.
40. Butternut Squash
Approximate nutrition: about 1.2 mg iron per 1 cup cooked.
Cubed and roasted at high heat, butternut squash caramelizes at the edges and turns almost custardy inside.
41. Acorn Squash
Approximate nutrition: about 1.9 mg iron per 1 cup cooked.
Halved, seeded, and roasted cut-side down, acorn squash needs almost no seasoning beyond a little butter and salt.
42. Pumpkin
Approximate nutrition: about 3.4 mg iron per 1 cup canned.
Canned pumpkin puree is an easy way to add iron to soups, oatmeal, or baked goods without extra prep.
43. Zucchini
Approximate nutrition: about 0.6 mg iron per 1 cup cooked.
Zucchini contributes only a small amount of iron but cooks fast and absorbs whatever flavors you sauté it with.
44. Eggplant
Approximate nutrition: about 0.6 mg iron per 1 cup cooked.
Roasting eggplant until it collapses brings out a smoky sweetness that works well in dips like baba ghanoush.
45. Tomatoes
Approximate nutrition: about 0.5 mg iron per 1 cup raw, chopped.
Tomatoes bring more vitamin C than iron, which is exactly why I toss them into iron-rich bean or lentil dishes.
46. Bell Peppers
Approximate nutrition: about 0.5 mg iron per 1 cup raw, chopped.
Bell peppers are another vitamin C powerhouse worth pairing with spinach or lentils to help absorb their iron.
47. Spaghetti Squash
Approximate nutrition: about 0.5 mg iron per 1 cup cooked.
Roasted and shredded into strands, spaghetti squash makes a light base for a tomato sauce loaded with other iron sources.
48. Bitter Melon
Approximate nutrition: about 0.4 mg iron per 1 cup cooked.
Bitter melon is an acquired taste, and salting the sliced flesh before cooking helps tone down the bitterness.
Sea and Specialty Vegetables
Sea vegetables and a handful of specialty picks add variety beyond the usual produce aisle. Some seaweeds are also part of the conversation around a b12 rich foods list, though the amounts and forms vary quite a bit.
49. Nori Seaweed
Approximate nutrition: a small amount of iron per dried sheet, roughly 0.4 mg.
Nori wraps sushi rolls or crumbles over rice as a savory, salty garnish.
50. Kelp
Approximate nutrition: about 1.2 mg iron per 1 cup raw.
Kelp noodles make a crunchy, low-carb swap in cold noodle salads, and dried kelp flakes season soups.
51. Spirulina
Approximate nutrition: about 2 mg iron per 1 tablespoon dried.
A little spirulina goes a long way in a smoothie, both in flavor and in the deep blue-green color it adds.
52. Wakame
Approximate nutrition: a small amount of iron per 1 cup raw.
Rehydrated wakame is the seaweed you see floating in miso soup, with a silky, slightly slippery texture.
53. Water Chestnuts
Approximate nutrition: about 1.2 mg iron per 1 cup sliced.
Water chestnuts stay crunchy even after cooking, which is why they show up so often in stir-fries.
54. Bamboo Shoots
Approximate nutrition: about 0.8 mg iron per 1 cup cooked.
Canned bamboo shoots need a quick rinse to cut the tinny taste before going into soups or stir-fries.
55. Palm Hearts
Approximate nutrition: about 4.6 mg iron per 1 cup canned.
Palm hearts have a mild, artichoke-like flavor and slice up nicely for salads straight from the can.
56. Fiddlehead Ferns
Approximate nutrition: about 2.5 mg iron per 1 cup cooked.
Fiddleheads are a short-season find, and they need a thorough boil or steam before sautéing to be safe to eat.
Mushrooms, Fungi, and Sprouts
Mushrooms aren’t botanically vegetables, but I still shop for them right alongside my produce, and dried varieties concentrate more iron per cup than fresh. If you’re planning meals around growing iron needs, these pair well with picks from foods high in iron for pregnancy and a foods high in iron and B12 list for extra variety.
57. White Button Mushrooms
Approximate nutrition: about 2.7 mg iron per 1 cup cooked.
These are the most common mushroom in US grocery stores, and cooking them down concentrates both flavor and nutrients.
58. Portobello Mushrooms
Approximate nutrition: about 0.4 mg iron per 1 cup cooked.
Grilled or roasted whole, portobellos make a hearty, meaty stand-in for a burger patty.
59. Shiitake Mushrooms
Approximate nutrition: about 3.4 mg iron per 1 cup dried pieces.
Dried shiitakes rehydrate in warm water and pack more iron and flavor than the fresh version.
60. Oyster Mushrooms
Approximate nutrition: about 1.2 mg iron per 1 cup cooked.
Oyster mushrooms crisp up nicely at the edges when seared hot in a dry pan before adding oil.
61. Alfalfa Sprouts
Approximate nutrition: a small amount of iron per 1 cup raw.
Alfalfa sprouts add crunch to sandwiches more than a meaningful iron boost, but every bit counts toward the day’s total.
62. Mung Bean Sprouts
Approximate nutrition: about 0.9 mg iron per 1 cup raw.
These are a staple in pho and stir-fries, adding crunch and a bit more iron than most raw sprouts.
63. Sun-Dried Tomatoes
Approximate nutrition: about 1 mg iron per 1/4 cup.
Drying concentrates both the tomato’s flavor and its nutrients, making a little go a long way in pasta or salads.
64. Garlic
Approximate nutrition: a small amount of iron per ounce, roughly 0.5 mg.
You won’t eat enough garlic in one sitting for it to be a major iron source, but it flavors nearly every dish on this list.
65. Green Onions (Scallions)
Approximate nutrition: about 1.9 mg iron per 1 cup chopped.
I toss chopped scallions over almost everything I cook, from soups to stir-fries, for a fresh, sharp finish.
Frequently Asked Questions
Which vegetable has the most iron?
Among common vegetables, cooked spinach and lentils are near the top, each providing roughly 6 to 6.6 mg of iron per cooked cup, though sunchokes and palm hearts also rank surprisingly high.
Can vegetables alone provide enough iron?
For many people, yes, but the non-heme iron in vegetables is absorbed less efficiently than the heme iron in meat, so variety and smart pairing matter more than with an omnivorous diet.
Does cooking affect the iron content in vegetables?
Cooking can concentrate iron in some vegetables as water cooks off, but it does not create iron that wasn’t there, and it doesn’t remove other food-safety concerns you should still handle properly.
What helps the body absorb iron from vegetables?
Pairing iron rich vegetables with a source of vitamin C, like citrus, tomatoes, or bell peppers, in the same meal can improve how much non-heme iron your body absorbs.
Should I take an iron supplement instead of relying on vegetables?
That depends on your individual health and bloodwork, so anyone concerned about iron deficiency should talk with a healthcare professional rather than guess based on diet alone.