Is Broccoli Full of Iron? Understanding Its Nutritional Role in Your Diet

October 1, 2025 •

3 min read

A single cup of cooked broccoli contains about 1 mg of iron, contributing around 6% of the daily value. While this amount is not as high as some other foods, the key question, 'Is broccoli full of iron?', requires a look beyond just the numbers. Its nutritional profile, particularly its high vitamin C content, plays a pivotal role in how your body utilizes this essential mineral.

Quick Summary

Broccoli provides a modest amount of non-heme iron, but its crucial role lies in its high vitamin C, which enhances absorption. This makes it a valuable vegetable for increasing iron intake, especially in plant-based diets, though it is not the highest iron source available. Other vegetables, legumes, and animal products offer higher concentrations.

Key Points

Moderate Iron Source: A 1-cup serving of cooked broccoli contains about 1 mg of iron, which is a moderate, not high, amount.
Vitamin C Enhances Absorption: The high vitamin C content in broccoli is crucial as it significantly boosts the body's absorption of the vegetable's non-heme iron.
Pairing is Key: Combining broccoli with other foods rich in vitamin C, like tomatoes or bell peppers, further maximizes iron uptake.
Superior Iron Sources Exist: Other vegetables like spinach and legumes such as lentils contain significantly more iron per serving than broccoli.
Beyond Iron: Broccoli also offers important fiber, vitamins A and K, and antioxidants, making it a valuable addition to a healthy diet regardless of its iron levels.

Demystifying Broccoli's Iron Content

The perception of broccoli as an iron powerhouse is a common misconception. While it is a healthy vegetable that does contain the mineral, it is not considered 'full' of iron in comparison to other foods. A 1-cup serving of cooked broccoli offers a modest 1 mg of iron, representing 6% of the recommended Daily Value (DV). However, this is not the full story. The true value of broccoli for iron intake comes from its synergistic nutrient profile, specifically its abundant vitamin C.

The Critical Role of Vitamin C in Iron Absorption

Iron comes in two forms: heme iron (found in animal products) and non-heme iron (found in plant-based foods). Non-heme iron is less efficiently absorbed by the body. This is where broccoli shines. A single cup of cooked broccoli provides over 100% of the DV for vitamin C, a nutrient that dramatically enhances the absorption of non-heme iron. When eaten together, the vitamin C in broccoli can increase the amount of non-heme iron your body absorbs, making the iron it contains much more bioavailable. This is a key reason broccoli remains a valuable part of an iron-rich diet, particularly for vegetarians and vegans who rely on plant-based sources.

Heme vs. Non-Heme Iron: A Comparison

To put broccoli's iron contribution into perspective, it's helpful to understand the difference between the two types of iron and where they are found. Heme iron, from animal sources like meat and poultry, is more readily absorbed by the body. Non-heme iron, from plant sources, is less bioavailable, but its absorption can be significantly improved with the right food pairings.


Food Source	Iron Type	Absorption Rate	Example	Key Takeaway
Animal Products	Heme Iron	Higher	Beef, poultry, seafood	A direct, efficient iron source for the body.
Plant-Based	Non-Heme Iron	Lower	Broccoli, spinach, lentils	Requires vitamin C pairing for optimal absorption.

Maximizing Iron Intake with Broccoli and Other Foods

To make the most of the non-heme iron in your diet, consider these strategies:

Pair with Vitamin C: Always combine plant-based iron sources with foods high in vitamin C. For instance, a stir-fry with broccoli and tomatoes is an excellent way to boost absorption.
Optimize Cooking Methods: Some cooking methods can improve iron availability. For example, cooking can increase the absorption of non-heme iron from broccoli. Steaming or light stir-frying is recommended to retain the most nutrients.
Avoid Inhibitors: Certain compounds can inhibit iron absorption. Tannins found in tea and coffee and phytates found in grains and legumes can block non-heme iron uptake. It's best to consume these beverages at least an hour before or after an iron-rich meal.
Use Cast Iron Cookware: Cooking with cast iron can actually add a small amount of iron to your food, contributing to your overall intake.

Beyond Iron: The Other Benefits of Broccoli

Broccoli's nutritional value extends far beyond its iron content. This cruciferous vegetable is packed with other important vitamins, minerals, and compounds that contribute to overall health.

Fiber: A single cup provides a significant amount of dietary fiber, which aids digestion and promotes a healthy gut microbiome.
Vitamins A and K: It is an excellent source of vitamin K, which is essential for blood clotting and bone health, and vitamin A, which supports eye health.
Antioxidants: Broccoli is rich in antioxidants like sulforaphane and flavonoids, which have anti-inflammatory and anti-cancer properties.
Folate: This vegetable also contains folate, a B vitamin crucial for cell growth and DNA formation.

Conclusion

In conclusion, while it would be inaccurate to claim that broccoli is 'full of iron,' it is a beneficial contributor to your iron intake. The key is its high vitamin C content, which acts as a powerful enhancer for the absorption of its non-heme iron. Including broccoli in a balanced diet, paired with other iron-rich foods and absorption-boosting practices, is a smart strategy for maintaining healthy iron levels. Focus on variety, incorporating other great sources like spinach, lentils, and fortified cereals to ensure your dietary needs are met.

Frequently Asked Questions

Yes, spinach is a superior source of iron. One cup of cooked spinach contains significantly more iron (up to five times) than a cup of cooked broccoli.

Cooking broccoli, particularly by steaming or light stir-frying, can increase the body's ability to absorb the iron it contains, compared to eating it raw. However, boiling can cause some vitamin C and other nutrients to leach into the water.

Heme iron is found in animal products like meat and is more easily absorbed by the body. Non-heme iron is found in plant foods like broccoli and is less efficiently absorbed, though its absorption can be improved by pairing it with vitamin C.

To maximize non-heme iron absorption from broccoli, pair it with other vitamin C-rich foods. Examples include adding lemon juice, tomatoes, or bell peppers to your meal.

While broccoli contributes to your daily iron intake and helps with absorption, it is not a cure-all for iron deficiency. It is part of a balanced approach that should include other iron-rich foods, and any severe deficiency should be addressed with a healthcare professional.

It is recommended to avoid drinking coffee or tea at the same time as consuming iron-rich foods like broccoli. The polyphenols in these beverages can inhibit non-heme iron absorption.

Excellent plant-based sources of iron include legumes like lentils and chickpeas, leafy greens such as spinach and kale, nuts, seeds, and fortified cereals and grains.