Are Green String Beans High in Iron? Separating Fact from Fiction

November 23, 2025 •

3 min read

While often praised for their overall nutritional value, green string beans contain a modest amount of iron, not a high one, contrary to a common assumption. A single cup of raw green beans contains approximately 1.03 milligrams of iron, which contributes to the daily recommended intake but isn't enough to be considered a primary source. Their iron content is of the non-heme variety, which is less efficiently absorbed by the body compared to the heme iron found in animal products.

Quick Summary

Green string beans are a source of iron, but their content is moderate, and the non-heme iron they contain has lower bioavailability. To increase the absorption of this plant-based iron, it should be paired with foods rich in vitamin C. For significant iron intake, other plant-based foods like lentils and spinach are more potent sources.

Key Points

Moderate Iron Content: Green string beans provide a modest amount of non-heme iron, not a high one, debunking a common myth.
Lower Bioavailability: The non-heme iron in green beans is less efficiently absorbed by the body compared to heme iron from animal sources.
Pair with Vitamin C: To boost non-heme iron absorption, consume green beans and other plant-based iron sources with foods rich in vitamin C.
Avoid Absorption Inhibitors: Limit consumption of tea and coffee with iron-rich meals, as the polyphenols they contain can hinder iron absorption.
Strategic Dietary Choices: Focus on a diverse diet that includes higher-iron plant sources like lentils, spinach, and tofu to meet your iron needs effectively.

Understanding Iron in Green String Beans

Green string beans, also known as snap beans, are a healthy addition to any diet, packed with fiber, vitamin C, vitamin K, and folate. However, their reputation as a powerhouse of iron is largely exaggerated. The iron they contain, non-heme iron, is also present in other plant-based foods, but its absorption by the human body is less efficient.

One of the main reasons for this lower absorption is the presence of compounds called phytates, which can inhibit the mineral's uptake. The key to getting the most iron from green beans and other plant foods lies in strategic food pairing.

The Importance of Enhancers and Inhibitors

Your body's ability to absorb non-heme iron is heavily influenced by what you eat it with. Fortunately, green beans are a decent source of vitamin C, which acts as a powerful enhancer for iron absorption. Conversely, certain compounds can inhibit absorption.

Enhancers for Plant-Based Iron Absorption:
- Vitamin C: Pairing green beans with vitamin C-rich foods like citrus fruits, bell peppers, or tomatoes can dramatically increase iron absorption.
- Allium vegetables: Garlic, onions, and shallots contain compounds that may boost iron bioavailability.
- Carotenoids: Foods rich in beta-carotene, such as carrots, sweet potatoes, and leafy greens, can also improve absorption rates.
Inhibitors of Iron Absorption:
- Phytates: Found in legumes, grains, and nuts, phytates can bind to iron and reduce absorption. Soaking and sprouting can help to mitigate this effect.
- Polyphenols: Tannins in tea, coffee, and some herbs can also interfere with iron absorption. It is best to avoid drinking these beverages with your iron-rich meals.
- Calcium: High amounts of calcium can compete with iron for absorption.

Comparison of Iron Sources: Green Beans vs. Other Foods

To put the iron content of green beans into perspective, it's useful to compare it with other common food sources. This table highlights how green beans stack up against other plant-based and non-plant-based options.


Food (per cooked cup)	Iron Content (mg)	Bioavailability	Type of Iron	Notes
Green String Beans	~1.14 (raw)	Lower	Non-heme	Contains vitamin C, an enhancer.
Lentils	6.6	Moderate	Non-heme	High in iron, but contains phytates.
Spinach	3 (boiled, drained, ½ cup)	Moderate	Non-heme	High in iron but also contains oxalates, which can affect absorption.
Black Beans	1.8 (½ cup)	Lower	Non-heme	High in fiber and protein.
Beef	Varies widely	Higher	Heme	Excellent source of readily absorbed iron.
Tofu	6.64 (1/2 cup)	Moderate	Non-heme	Iron content is high; best with vitamin C.

Strategies for a Balanced Diet

Because of the nuances in absorption, simply eating more green beans won't guarantee a significant increase in your iron levels. Instead, focus on a varied diet that includes a mix of plant-based iron sources and strategic food pairings to enhance absorption.

Diversify your plate: Incorporate legumes like lentils and black beans, as well as leafy greens such as spinach and kale, for a higher baseline iron intake.
Pair smartly: Always combine non-heme iron sources with vitamin C. For example, have a spinach salad with citrus dressing or add bell peppers to your green bean dish.
Use cast iron cookware: Cooking acidic foods in a cast iron skillet can significantly increase the iron content of your meal.
Preparation matters: Soaking and cooking legumes and grains can help reduce phytate levels, further improving iron bioavailability.

Conclusion

While green string beans are not a high-iron food, they are a valuable and nutritious component of a healthy diet. The key takeaway is not to rely on them as your sole source of iron, especially if you follow a plant-based diet. By understanding the difference between heme and non-heme iron and employing strategies to enhance absorption, you can effectively manage your iron intake. Incorporating a variety of iron-rich plant foods and pairing them with vitamin C is the most effective approach to meet your body's iron needs. For those with specific iron deficiency concerns, a healthcare provider can offer personalized advice on diet and potential supplementation.

Frequently Asked Questions

No, per serving, spinach generally contains significantly more iron than green string beans, although iron bioavailability in both can be affected by other compounds.

To get the most iron from green string beans, eat them with a source of vitamin C, such as tomatoes or a squeeze of lemon juice. This enhances the absorption of non-heme iron.

No, iron from plant foods is non-heme iron, which is less readily absorbed. Iron from animal products is heme iron, which the body absorbs more efficiently.

Cooking does not increase the iron content of green beans. In fact, some iron may be lost if they are boiled and the water is discarded. However, cooking can slightly increase bioavailability by breaking down some compounds.

Good plant-based sources of iron include lentils, black beans, spinach, and tofu. Combining these with vitamin C-rich foods is key for absorption.

While green beans contain phytates that can inhibit iron absorption, it is not a major concern for most people with a balanced diet. Combining with vitamin C and other absorption enhancers helps mitigate this effect.

Yes, it is possible to get enough iron from a plant-based diet. The key is consuming a variety of iron-rich plant foods and using strategies like pairing with vitamin C to maximize absorption.