Are collard greens good for iron deficiency?

November 14, 2025 •

3 min read

Did you know that non-heme iron, the type found in collard greens, is absorbed less efficiently by the body than heme iron from animal products? However, when prepared correctly and combined with other nutrients, collard greens can be a valuable dietary tool for managing iron deficiency.

Quick Summary

Collard greens provide non-heme iron, which is absorbed better when paired with vitamin C. They are a helpful part of a broader iron-rich diet but not a standalone remedy for severe iron deficiency.

Key Points

Non-Heme Iron Source: Collard greens contain non-heme iron, which is absorbed differently than the heme iron found in meat products.
High in Vitamin C: They are rich in vitamin C, which acts as a powerful enhancer for non-heme iron absorption.
Boost Absorption: Pairing collards with other vitamin C sources like tomatoes or bell peppers can significantly increase iron uptake.
Rich in Folate: The folate content in collards supports the production of red blood cells, which helps address some types of anemia.
Avoid Inhibitors: To maximize iron intake, avoid consuming collards with high-calcium foods, coffee, or tea.
Part of a Balanced Diet: Collard greens are a beneficial part of an iron-rich diet but are not a sufficient treatment for severe iron deficiency alone.

Understanding Iron in Collard Greens

Iron is an essential mineral crucial for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body. There are two types of dietary iron: heme and non-heme. Heme iron is found in animal products like meat and seafood, while non-heme iron is present in plant-based foods. Collard greens are a source of non-heme iron, which is generally less bioavailable, meaning the body does not absorb it as easily.

A cup of cooked collard greens provides approximately 2.2 milligrams of iron. While this is a decent contribution to your daily intake, it is important to understand the factors that affect its absorption to maximize the benefits. The bioavailability of non-heme iron can be enhanced or inhibited by other foods consumed during the same meal.

Maximizing Iron Absorption from Collard Greens

Simply eating collard greens is not enough; the way you prepare and combine them with other foods is key to optimizing iron absorption. Here are some effective strategies:

Pair with Vitamin C

This is arguably the most important tip for maximizing iron uptake from plant sources. Vitamin C significantly enhances the absorption of non-heme iron. A single cup of cooked collard greens contains a substantial amount of vitamin C, which helps improve its own iron absorption. To further boost this effect, consider pairing collards with other vitamin C-rich foods, such as:

Citrus fruits like oranges and lemon juice
Bell peppers
Tomatoes
Strawberries

Avoid Inhibitors

Certain substances can hinder non-heme iron absorption. It is best to avoid consuming these foods and drinks at the same time as your collards:

High-Calcium Foods: Dairy products and other high-calcium items can reduce absorption. It is recommended to eat these at different times of the day.
Polyphenols and Tannins: These compounds are found in coffee and black and green teas. Waiting at least an hour after eating an iron-rich meal to have these beverages is advisable.

Cook with a Cast-Iron Skillet

Cooking acidic foods like collards in a cast-iron skillet can transfer small, absorbable amounts of iron into your meal. This is a simple, effective way to boost your dietary iron intake without supplements.

Cook Your Greens

While raw greens are nutrient-rich, cooking can actually enhance iron absorption by breaking down cell walls. Steaming or sautéing collards is a great way to make their iron more accessible to the body.

Collard Greens vs. Other Iron Sources

It is helpful to compare the iron in collard greens to that in other common food sources to build a comprehensive iron-rich diet. The following table contrasts collards with other iron-providing foods, highlighting the key differences in bioavailability.


Food Source	Iron Type	Bioavailability Factor	Iron Amount (Approx.)
Collard Greens (cooked)	Non-Heme	Enhanced by Vitamin C	~2.2 mg per 1 cup
Beef (Heme Source)	Heme	Easily Absorbed	~2.5 mg per 3 oz
Spinach (cooked)	Non-Heme	Contains Oxalates (can inhibit)	~6.4 mg per 1 cup
Lentils (cooked)	Non-Heme	Can be inhibited by phytates	~3.3 mg per 1/2 cup
Fortified Cereal	Non-Heme	Added iron, often with high absorption	~8-16 mg per cup (varies)

The Role of Folate in Anemia

Beyond iron, collard greens are a significant source of folate, a B-vitamin crucial for the production of red blood cells. Anemia is not only caused by iron deficiency but also by deficiencies in folate or vitamin B12. The folate content in collards can help address anemia caused by a folate shortage, making them a dual-purpose vegetable for certain types of anemia.

Conclusion

So, are collard greens good for iron deficiency? The answer is yes, but with an important caveat. They are a good supplemental source of non-heme iron and an excellent source of vitamin C, which is vital for iron absorption. Collards are also rich in folate, which supports red blood cell production. However, they should not be viewed as a standalone cure, particularly for severe cases of iron deficiency anemia. Instead, they are a powerful component of a well-rounded diet that includes a variety of iron-rich foods, both heme and non-heme. By employing smart eating strategies like pairing collards with vitamin C and cooking in a cast-iron skillet, you can significantly enhance their iron-boosting potential. Always consult a healthcare provider for a proper diagnosis and treatment plan for any medical condition, including anemia.

For more information on dietary sources of iron, you can explore the resources provided by the U.S. Dietary Guidelines for Americans.

Frequently Asked Questions

A cup of cooked, boiled, and drained collard greens contains approximately 2.2 milligrams of non-heme iron.

Cooking collard greens can actually increase iron bioavailability by softening the fibrous cell walls, making the nutrients more accessible for absorption.

No. While collard greens are a healthy source of iron, they should be part of a broader, balanced diet. Severe iron deficiency and anemia require a medical diagnosis and comprehensive treatment plan from a doctor.

To boost iron absorption from collard greens, pair them with foods rich in vitamin C, such as tomatoes, citrus fruits, or bell peppers.

Yes, avoid consuming collard greens with foods high in calcium, as well as beverages like coffee and tea, which contain compounds that inhibit non-heme iron absorption.

Yes, collard greens are a great source of folate, a B-vitamin that is essential for producing red blood cells. They can be particularly helpful for anemia related to a folate deficiency.

While spinach contains more iron per serving, it is also higher in oxalates, which can inhibit iron absorption. Collard greens, while providing less iron, are lower in oxalates and contain a high amount of vitamin C, which enhances absorption.