How much iron is in a bowl of broccoli? A nutritional breakdown

December 8, 2025 •

3 min read

One cup of raw, chopped broccoli contains approximately 0.66 milligrams of iron. While not a super-rich source, its naturally high vitamin C content is a crucial factor in answering how much iron is in a bowl of broccoli and how well your body can use it.

Quick Summary

A typical bowl of broccoli provides a modest but valuable amount of non-heme iron. The iron's bioavailability is significantly enhanced by the vegetable's potent vitamin C content, which aids in absorption. Preparation methods, such as cooking, also affect the final iron content of a serving.

Key Points

Iron content: A cup of raw broccoli contains about 0.66 mg of non-heme iron, with a slightly lower amount when cooked.
High in Vitamin C: Broccoli is an excellent source of vitamin C, which is crucial for significantly boosting the absorption of its non-heme iron.
Not the top source: Other vegetables like spinach and Swiss chard contain higher raw iron counts, but broccoli's absorption profile is very favorable due to the vitamin C.
Cooking affects iron: Preparation methods like boiling can slightly reduce the iron concentration, but the amount remains beneficial.
Enhance absorption: Pairing broccoli with other vitamin C sources or small amounts of meat can further increase iron uptake.
Avoid inhibitors: For optimal absorption, avoid drinking tea or coffee at the same time as consuming iron-rich plant foods like broccoli.
More than just iron: Broccoli offers numerous other health benefits, including powerful antioxidants, high fiber, and other essential nutrients.

The Nutritional Science of Iron in Broccoli

Broccoli is a nutrient-dense vegetable well-known for its rich profile of vitamins and minerals. Regarding iron, it's considered a good, but not exceptional, source, particularly for those following a plant-based diet. A standard one-cup serving of raw, chopped broccoli contains about 0.66 mg of iron. When cooked, such as boiled and drained, the iron content can shift slightly, providing around 0.52 mg per cup. This variation is due to water loss and changes in volume during the cooking process.

Why Broccoli's Iron is More Bioavailable

The key to broccoli's value as an iron source isn't just the quantity, but its iron absorption rate. Iron from plant-based sources, known as non-heme iron, is typically absorbed less efficiently by the body than heme iron found in animal products. However, broccoli is a standout because it's also packed with vitamin C. This powerful antioxidant is a game-changer for iron absorption. Studies show that pairing non-heme iron with vitamin C can significantly increase the amount your body absorbs. In a single cup of raw broccoli, you'll get over 81 mg of vitamin C, which is well over 100% of the daily value. This creates a perfect, natural synergy where the vegetable supplies both the mineral and the co-factor needed to make it bioavailable.

Non-Heme Iron Comparison: Broccoli vs. Other Vegetables

To put broccoli's iron content into perspective, it's useful to compare it with other common vegetables. While not the highest, its nutrient-rich profile makes it a healthy addition to any meal. This table illustrates how a one-cup serving of cooked broccoli stacks up against other plant-based iron sources.


Vegetable	Serving Size (Cooked)	Iron Content (Approximate)
Broccoli	1 cup, chopped	0.52 - 1 mg
Spinach	1 cup	5.7 mg
Swiss Chard	1 cup	3.9 mg
Lentils	1 cup	6.5 mg
Kale	1 cup	~1 mg
Brussels sprouts	1 cup	1.8 mg

How to Maximize Iron Absorption from Your Broccoli

Even with its built-in vitamin C, you can take simple steps to further enhance the amount of iron your body absorbs. By being mindful of your food combinations, you can create meals that are both delicious and nutritionally optimized.

Pair with other vitamin C sources: While broccoli contains plenty of vitamin C, adding other rich sources like bell peppers or a squeeze of lemon juice can further boost absorption.
Eat alongside meat or fish: Consuming non-heme iron with heme iron from animal products can increase absorption.
Soak legumes: If serving with legumes, soaking them first can reduce phytate content, which inhibits iron absorption.
Avoid certain beverages with meals: Compounds called tannins in tea and coffee can inhibit non-heme iron absorption. It is best to consume these beverages a couple of hours before or after an iron-rich meal.
Cook in cast iron: Using a cast iron skillet for cooking can actually transfer a small amount of iron into your food.

Health Benefits Beyond Iron

Broccoli's nutritional value extends far beyond its iron content. This cruciferous powerhouse offers a wide array of health-promoting benefits.

Antioxidant and anti-inflammatory properties: The vegetable is rich in antioxidants like sulforaphane, which help combat oxidative stress and inflammation, potentially protecting against chronic diseases.
Digestive health: The high fiber content in broccoli aids digestion, supports a healthy gut microbiome, and promotes regularity.
Heart health: Research suggests that cruciferous vegetables like broccoli can contribute to better heart health and a reduced risk of cardiovascular disease.
Bone health: In addition to its iron, broccoli is a good source of calcium and vitamin K, both vital for strong, healthy bones.

Conclusion: Broccoli as a Nutritious Component

While a bowl of broccoli may not be the single highest source of iron, it is a valuable one, especially for those seeking plant-based options. Its iron content, paired with its abundant vitamin C, creates an efficient and highly beneficial nutritional package. By understanding the role of vitamin C and employing simple food pairing strategies, you can easily maximize the absorption of iron from this nutritious vegetable. Beyond iron, broccoli offers a wealth of other benefits, making it an excellent addition to a balanced and health-conscious diet. Healthline provides more information on a variety of iron-rich foods.

Frequently Asked Questions

The iron in broccoli is a plant-based, non-heme iron, which is less easily absorbed than the heme iron found in meat. However, its high vitamin C content makes it a very efficient source, as vitamin C is a potent absorption enhancer.

Yes, cooking can slightly alter the iron content. A cup of cooked broccoli has slightly less iron per volume than a cup of raw, chopped broccoli, mostly due to the concentration changes that occur during cooking.

To maximize iron absorption, pair broccoli with other foods rich in vitamin C, like bell peppers or citrus fruits. Eating it with a source of heme iron, such as lean meat, can also boost absorption.

In addition to iron and a significant amount of vitamin C, a bowl of broccoli is an excellent source of fiber, vitamin K, folate, and powerful antioxidants.

While a bowl of broccoli provides a valuable contribution to your iron intake, it's not enough to meet your daily requirements alone. It should be part of a balanced diet that includes a variety of iron-rich foods.

You should avoid consuming tea or coffee with your meal, as the tannins they contain can inhibit the absorption of non-heme iron from plant sources.

Spinach generally contains more total iron per serving than broccoli. However, broccoli's high vitamin C content gives it an advantage in terms of non-heme iron absorption, making it a very efficient source despite the lower raw numbers.