Is Cauliflower High in Iron? The Surprising Truth for Your Diet

January 5, 2026 •

4 min read

According to the USDA, one cup of raw cauliflower contains only about 0.44 mg of non-heme iron, which is about 2% of the recommended daily value. This surprising fact reveals that, despite its nutritional benefits, cauliflower is not a significant source of this vital mineral, prompting a closer look at its role in an iron-conscious diet.

Quick Summary

Cauliflower provides only a small amount of non-heme iron per serving, meaning it is not considered high in iron. Its real value for those seeking to boost iron intake lies in its high vitamin C content, which enhances the body's absorption of non-heme iron from other foods.

Key Points

Low Iron Content: A single cup of raw cauliflower contains only a small amount of iron, about 2% of the Daily Value.
High in Vitamin C: Cauliflower is rich in vitamin C, a nutrient that plays a crucial role in enhancing non-heme iron absorption.
Enhances Iron Absorption: Pairing cauliflower with other iron-rich foods like lentils and spinach can help your body absorb more of their non-heme iron.
Non-Heme vs. Heme: As a plant food, cauliflower contains non-heme iron, which is less bioavailable than the heme iron found in meat.
Consider Other Sources: For significant iron intake, focus on truly iron-rich foods such as legumes, leafy greens, nuts, and fortified cereals.
Combat Inhibitors: The vitamin C in cauliflower can counteract the inhibitory effects of certain compounds like phytates found in grains and legumes.

Is Cauliflower a Good Source of Iron?

While cauliflower is a nutrient-dense food packed with fiber, antioxidants, and vitamins like C and K, it is not a powerhouse for iron. A single cup of raw cauliflower contains only a minimal amount of iron, falling far short of what would be considered a 'high' source. For example, the same serving of spinach offers significantly more iron. The misconception that all vegetables are equal sources of essential minerals often leads to confusion. For a person aiming to increase their iron intake, relying solely on cauliflower would be inefficient.

The Two Types of Iron: Heme vs. Non-Heme

Understanding the type of iron found in food is crucial for assessing its nutritional value. There are two forms of dietary iron:

Heme iron: This is found exclusively in animal-based products like red meat, poultry, and fish. It is the most bioavailable form, meaning the body absorbs it easily and efficiently.
Non-heme iron: This form is present in plant-based foods, such as vegetables, beans, and fortified grains. It is not as readily absorbed by the body as heme iron. The amount of non-heme iron the body can utilize can be influenced by other foods consumed in the same meal.

Cauliflower, like all plant-based sources, contains only non-heme iron, and its absorption is relatively poor compared to animal sources. This is why vegetarians and vegans often need nearly double the daily recommended amount of dietary iron to compensate for the lower bioavailability of non-heme iron.

How Cauliflower Helps with Iron Absorption

This is where cauliflower's true strength in an iron-boosting diet is revealed. Cauliflower is exceptionally rich in Vitamin C, with one cup of raw cauliflower providing a significant portion of the daily value. Vitamin C, or ascorbic acid, is a potent enhancer of non-heme iron absorption. By consuming foods high in vitamin C along with non-heme iron sources, you can increase your body's ability to absorb the iron. This means that while cauliflower isn't an iron-rich food, pairing it with other plant-based iron sources can make your meal more nutritionally effective. For instance, enjoying roasted cauliflower alongside a spinach and lentil salad can help your body get the most out of the iron in the legumes and greens.

Foods High in Iron to Pair with Cauliflower

To maximize iron uptake, it is beneficial to pair vitamin C-rich cauliflower with foods that contain a higher concentration of non-heme iron. Consider adding some of these excellent plant-based iron sources to your diet:

Lentils and Chickpeas: Legumes are fantastic sources of non-heme iron.
Spinach: This leafy green is famously rich in iron, though its absorption can be hindered by oxalates, making the addition of vitamin C beneficial.
Tofu and Tempeh: These soy products are reliable plant-based iron sources.
Pumpkin and Sunflower Seeds: Nuts and seeds provide a good dose of iron and healthy fats.
Fortified Cereals and Breads: Many breakfast cereals and breads are enriched with non-heme iron.

A Comparison of Iron Content

The following table illustrates the difference in iron content between cauliflower and other foods to put its contribution into perspective.


Food (per 1 cup)	Approximate Iron Content	Iron Type	Vitamin C Content	Notes
Raw Cauliflower	~0.44 mg	Non-heme	High (58% DV)	Enhances absorption of other iron sources.
Cooked Lentils	~6.6 mg	Non-heme	Minimal	Needs vitamin C for optimal absorption.
Cooked Spinach	~6.4 mg	Non-heme	High (17% DV)	High iron content, but contains oxalates which can inhibit absorption.
Tofu	~6.6 mg	Non-heme	Minimal	Excellent for plant-based diets.
Beef (Heme)	Varies, e.g., 4 oz burger ~1.2 mg	Heme & Non-heme	Minimal	Heme iron is more easily absorbed.

Factors That Inhibit Iron Absorption

Just as some foods enhance iron absorption, others can inhibit it. To maximize your iron intake, it's wise to be mindful of these factors when planning meals. Compounds that can bind to iron and prevent its uptake include:

Phytates: Found in whole grains, legumes, and nuts. Soaking beans and lentils can help reduce phytate levels.
Polyphenols: Present in coffee, tea, and some vegetables and fruits. It is recommended to consume coffee or tea between meals rather than with them.
Calcium: High doses of calcium can interfere with the absorption of both heme and non-heme iron.

Conclusion

In summary, the answer to the question "is cauliflower high in iron?" is no. Cauliflower offers only a very modest amount of this essential mineral per serving. However, its value should not be overlooked. With its abundant supply of vitamin C, cauliflower serves as an excellent supporting character in an iron-rich diet, significantly enhancing the absorption of non-heme iron from other foods. For those seeking to boost their iron intake, the most effective strategy is to combine cauliflower with genuinely iron-rich plant-based sources like lentils or spinach. This approach utilizes the synergistic relationship between nutrients, transforming a nutritionally good vegetable into a truly great one for your health.

For more information on dietary iron and its absorption, you can consult authoritative resources such as the NIH Office of Dietary Supplements.

Frequently Asked Questions

No, cooking does not significantly increase the minimal iron content of cauliflower. In fact, some cooking methods, like boiling, can decrease levels of water-soluble nutrients like vitamin C, which is the key to aiding iron absorption.

To maximize iron absorption, pair cauliflower (for its vitamin C) with a potent non-heme iron source, such as lentils, chickpeas, or spinach. The vitamin C helps convert the iron into a more soluble form for better absorption.

Vegetables that are higher in iron include dark leafy greens like spinach and kale, as well as broccoli and sweet potatoes. For comparison, these offer significantly more iron per serving than cauliflower.

While many cruciferous vegetables, like cauliflower, are not iron powerhouses, some, like broccoli, contain a moderate amount of non-heme iron and are also high in vitamin C. Kale and Brussels sprouts also offer more iron than cauliflower.

Cauliflower alone cannot effectively treat anemia because it is not a rich source of iron. However, incorporating it into a meal containing true iron-rich foods can aid in the absorption of that iron, supporting overall iron levels.

Yes, inhibitors like tannins in tea and coffee, as well as phytates in grains and legumes, can reduce non-heme iron absorption. It is best to avoid consuming these beverages and foods alongside your iron-rich meals.

Non-heme iron from plant sources is not as easily absorbed by the body as heme iron from meat. However, by strategically pairing non-heme iron foods with vitamin C-rich foods like cauliflower, you can significantly increase absorption and effectively meet your nutritional needs.