How much iron is in Sorrel? A Complete Nutritional Breakdown

December 19, 2025 •

4 min read

According to nutritional data, a single cup (133 grams) of raw sorrel provides approximately 3.2 mg of iron, which translates to 18% of the Daily Value (DV). This makes sorrel a good plant-based source of this essential mineral, though the question of how much iron is in Sorrel that your body can actually use depends on several factors.

Quick Summary

Sorrel contains a solid amount of non-heme iron, but its high oxalic acid content can inhibit absorption. Learn how to maximize your body's iron uptake from this leafy green by pairing it with vitamin C-rich foods and utilizing specific cooking methods.

Key Points

Iron Content: A single cup of raw sorrel contains approximately 3.2 mg of non-heme iron, providing about 18% of the Daily Value.
Oxalic Acid Factor: Sorrel's high oxalic acid content can bind with iron, hindering its absorption by the body.
Boosting Absorption: Pairing sorrel with vitamin C-rich foods like citrus and bell peppers significantly increases the bioavailability of its non-heme iron.
Cooking Method: Using a cast iron skillet to cook sorrel can add extra iron to your meal.
Comparison to Spinach: Despite similar iron levels, sorrel and spinach both have high oxalate content, making kale a more efficient source of iron absorption due to its low oxalate levels.
Kidney Stone Risk: Individuals prone to kidney stones should moderate their sorrel intake due to its high oxalate concentration.

Understanding Sorrel's Iron Content

Sorrel, known for its distinct tangy, lemony flavor, is a nutritional powerhouse often compared to spinach. While its iron content is notable, it's crucial to understand the type of iron it provides and how other compounds within the plant affect its absorption. The iron found in plant-based foods like sorrel is non-heme iron, which the body does not absorb as efficiently as heme iron found in animal products.

The Oxalic Acid Effect

One of the most important factors influencing iron absorption from sorrel is its high concentration of oxalic acid (or oxalates). Oxalic acid binds to minerals like iron and calcium in the digestive tract, forming compounds that are not easily absorbed by the body. This means that although sorrel has a significant amount of iron, a portion of it is effectively locked away and unavailable for use. Cooking can help to reduce the level of oxalates, but it does not eliminate them entirely.

Maximizing Iron Absorption from Sorrel

Fortunately, you can take simple steps to significantly increase the bioavailability of the non-heme iron in sorrel:

Pair with Vitamin C: Vitamin C is a potent enhancer of non-heme iron absorption. The tart, lemony flavor of sorrel makes it a natural fit for dishes that also include high-vitamin-C foods. A spritz of lemon juice over a sorrel salad or adding bell peppers and tomatoes to a sorrel soup can dramatically improve iron uptake.
Cook in Cast Iron: Preparing your sorrel dishes in a cast iron skillet can naturally fortify your food with additional iron. This method introduces a small amount of heme-free iron into the meal.
Avoid Calcium-Rich Foods: Since calcium and iron compete for absorption, it's best to eat calcium-rich foods like dairy a few hours apart from your sorrel meals to prevent interference.
Limit Tannin-Rich Drinks: Beverages like black tea and coffee contain tannins, which can also inhibit iron absorption. Avoid consuming these drinks with your meal to ensure better mineral uptake.

Sorrel vs. Other Leafy Greens: Iron and Oxalate Comparison

To put sorrel's iron content into perspective, it's helpful to compare it to other popular leafy greens. The table below highlights key differences in iron and oxalate levels per 100g serving.


Leafy Green	Approximate Iron Content (per 100g)	Oxalate Content (mg per 100g)	Iron Bioavailability	Best Paired With
Sorrel	~2.40 mg	~1000 mg	Moderate (with C-rich foods)	Citrus, bell peppers
Spinach	~2.7 mg	~970 mg	Moderate (with C-rich foods)	Lemon juice, tomatoes
Kale	~1.7 mg	~20 mg	High	Lemon, vinegar

This comparison shows that while sorrel and spinach have similar raw iron levels, their high oxalate content reduces absorption. Kale, with significantly lower oxalate levels, offers better iron bioavailability despite having less raw iron per 100g.

Incorporating Sorrel for Iron Intake

Here are some delicious and effective ways to add sorrel to your diet to boost your iron intake:

Sorrel Soup: Use sorrel as a tangy base for a vibrant green soup. Cook it down with vegetables and add a squeeze of lemon juice at the end.
Sorrel Pesto: Substitute basil with sorrel for a unique, zesty pesto. The vitamin C in the lemon juice typically used in pesto will enhance iron absorption.
Salad Dressing: Blend raw sorrel leaves into a vinaigrette for a tart kick. Toss it with a salad containing other nutrient-dense ingredients.
Sorrel in Smoothies: A handful of sorrel leaves can be blended into a fruit smoothie for an extra boost of vitamins and minerals. The fruit's vitamin C will aid iron absorption.
With Fish or Chicken: Serve a sorrel-based sauce or relish alongside grilled fish or chicken. The heme iron from the meat can help increase the absorption of the non-heme iron from the sorrel.

Potential Downsides and Considerations

While beneficial, sorrel's high oxalic acid content warrants caution for certain individuals. For people with a history of kidney stones (which are often composed of calcium oxalate), a high intake of sorrel is not recommended. As with any food, moderation is key. Eating it as part of a varied diet, rather than in large quantities exclusively, is the best approach.

Conclusion

So, how much iron is in sorrel? Sorrel is indeed a good source of non-heme iron, providing about 3.2 mg per cup (133g) raw. However, the presence of oxalic acid means the iron is not as easily absorbed as it might seem on paper. By incorporating smart culinary practices, such as cooking and pairing with vitamin C-rich foods, you can significantly enhance its nutritional benefits. Sorrel is a flavorful and nutrient-dense addition to any diet, particularly for those seeking plant-based iron sources, but should be consumed thoughtfully, especially by individuals with kidney stone concerns. For more details on its comprehensive nutritional profile, you can consult reliable sources like the Healthline article on sorrel's benefits.

Frequently Asked Questions

Yes, sorrel is considered a good source of non-heme iron, with one cup providing 18% of the Daily Value. However, its effectiveness as an iron source is limited by its high oxalic acid content, which inhibits absorption.

Oxalic acid is a compound naturally found in sorrel that binds to minerals like iron. This binding creates a compound that the body cannot easily absorb, thus reducing the amount of iron you can get from the plant.

Cooking sorrel does not reduce its iron content directly, but it can help lower the oxalic acid levels, which in turn can slightly improve iron absorption. However, the most effective method for increasing absorption is pairing it with vitamin C.

To increase iron absorption from sorrel, combine it with foods rich in vitamin C, such as lemon juice, bell peppers, or tomatoes. Avoiding calcium-rich foods and tannin-containing drinks like tea or coffee at the same meal also helps.

Sorrel has a similar iron content to spinach per 100g. Both have high levels of oxalic acid that hinder absorption. Kale, in contrast, has a lower oxalate content, making its iron more bioavailable, even though it has less total iron.

For most healthy individuals, moderate consumption of sorrel is not a concern. However, those with a history of kidney stones (which are often calcium oxalate stones) should be cautious and limit their intake, as high oxalate levels can exacerbate the condition.

For maximizing iron absorption, prepare sorrel in a dish with a vitamin C-rich ingredient, such as a sorrel soup with lemon juice or a salad with a citrus vinaigrette. Cooking in a cast iron pan can also be beneficial.