What Fruit or Vegetable Is Highest in Iron? The Top Plant-Based Sources

December 16, 2025 •

4 min read

While animal products are known for their iron content, many plant-based foods also pack a powerful punch of this vital mineral. Finding out what fruit or vegetable is highest in iron is key for anyone, particularly those on a vegetarian or vegan diet, looking to meet their daily nutritional needs.

Quick Summary

This guide reveals the fruit and vegetable iron sources with the highest nutrient density. It explores both fresh and dried options, explains the importance of vitamin C for absorption, and offers dietary tips.

Key Points

Cooked soybeans are the highest iron vegetable: Fermented soybeans (natto) and cooked varieties contain a very high concentration of non-heme iron.
Dried fruits offer concentrated iron: Dried apricots, raisins, and prunes provide higher iron levels per serving than their fresh counterparts.
Leafy greens are potent iron sources when cooked: Cooking spinach and swiss chard reduces their water content, increasing their iron concentration per serving.
Vitamin C dramatically boosts absorption: Pairing iron-rich plant foods with sources of vitamin C (like citrus fruits, bell peppers, and strawberries) is essential for maximizing absorption.
Certain foods inhibit absorption: Tannins in coffee and tea, as well as phytates in some grains, can reduce non-heme iron absorption, so timing intake is important.
Legumes are a top-tier iron source: Aside from soybeans, lentils, white beans, and chickpeas are all excellent sources of plant-based iron.

Iron is a critical mineral for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body. While red meat provides highly bioavailable heme iron, plant-based foods offer non-heme iron, which requires specific strategies to maximize absorption. Among all plant-based options, certain legumes and dark leafy greens stand out for their exceptional iron content.

The Highest Iron Vegetables and Legumes

When considering vegetables, it is important to include nutrient-dense options like legumes. These often surpass other vegetables in their iron concentration, especially when cooked or processed.

A Closer Look at Cooked Soybeans and Legumes

Cooked soybeans and their fermented counterpart, natto, are incredibly rich in non-heme iron. Per 100 grams, soybeans can contain an impressive 15.7 mg of iron, making them one of the most concentrated plant-based iron sources. Other legumes also provide significant amounts:

Lentils: A cup of cooked lentils offers 6.6 mg of iron.
White Beans: Similar to lentils, white beans also contain about 6.6 mg per cooked cup.
Chickpeas: Cooked chickpeas provide around 4.7 mg per cup.

The Power of Leafy Greens

Dark leafy greens are another excellent category for plant-based iron. However, the iron content can vary based on preparation. Cooking often concentrates the iron by reducing water content, but can also break down nutrients. For instance, a cup of cooked spinach contains significantly more iron (5.7 mg) than a cup of raw spinach (2.7 mg). Other notable greens include:

Swiss Chard: Provides 3.9 mg of iron per cooked cup.
Beet Greens: Contain 2.7 mg per cooked cup.

The Highest Iron Fruits

While most fresh fruits contain less iron than legumes and greens, specific types are worth noting, especially dried varieties, which have a concentrated nutrient profile.

Dried Fruits: Concentrated Iron

Dried fruits like apricots, raisins, and prunes are a calorie-dense and iron-rich snack. The drying process removes water, which concentrates the minerals. For instance, dried apricots offer around 6 mg of iron per 100 grams, while a handful of raisins can also provide a decent boost.

Fresh Fruits and Berries

Among fresh options, mulberries are a standout, containing 1.8 mg of iron per 100 grams. Other good choices include:

Mulberries: 1.8 mg per 100 grams.
Olives: A cup of raw black olives contains a remarkable 8.5 mg of iron.
Avocado: Contains 1.02 mg per 100 grams.

Maximizing Iron Absorption

The key to getting enough non-heme iron from plant sources is not just eating the right foods, but also understanding how to maximize absorption. Non-heme iron is less readily absorbed by the body compared to heme iron found in meat.

The Importance of Vitamin C

Vitamin C is a powerful enhancer of non-heme iron absorption. Pairing foods rich in iron with sources of vitamin C can dramatically increase the amount of iron your body utilizes. For example, squeeze lemon juice over a spinach salad or enjoy strawberries with your fortified breakfast cereal.

Strategies for Enhanced Absorption

Beyond vitamin C, other methods can improve iron uptake from plant-based foods:

Soak and Sprout: Soaking and sprouting legumes and grains can reduce levels of phytic acid, a compound that inhibits iron absorption.
Cook in Cast Iron: Cooking acidic foods like tomatoes in a cast-iron skillet can increase the iron content of your meal.
Limit Inhibitors: Reduce intake of coffee and tea around mealtimes, as they contain tannins that hinder iron absorption.

Comparison Table: Top Plant-Based Iron Sources


Food (Preparation)	Iron Content (per serving)	Serving Size	Notes
Cooked Soybeans	~15.7 mg	100 g	Exceptional source; often found in tofu and edamame.
Black Olives	8.5 mg	1 cup raw	Very high iron per cup serving.
Dried Apricots	~8 mg	1 cup, low-moisture	Concentrated source, but also high in sugar.
Cooked Lentils	6.6 mg	1 cup cooked	Excellent and versatile legume source.
Cooked Spinach	5.7 mg	1 cup cooked	Cooking concentrates iron; pair with vitamin C.
Palm Hearts	4.6 mg	1 cup canned	A surprisingly high iron vegetable.
Cooked Swiss Chard	3.9 mg	1 cup cooked	Great leafy green option for iron.
Mulberries	2.6 mg	1 cup	High iron content for a fresh berry.
Avocado	1.02 mg	100 g	Highest iron content among fresh fruits per gram.

The Importance of a Balanced Diet

While focusing on single foods with the highest iron content can be helpful, it is important to remember that iron absorption is a complex process. A balanced diet incorporating a variety of iron-rich foods, complemented by vitamin C, is the most effective approach. For those with diagnosed iron deficiency, a healthcare professional may recommend supplements, as dietary intake alone may not be sufficient to restore levels.

Conclusion

When asking what fruit or vegetable is highest in iron, the answer points to nutrient-dense legumes like cooked soybeans, and dark leafy greens such as spinach. For fruits, dried options like apricots are most potent, though fresh mulberries and olives also offer significant iron. The most crucial factor for maximizing iron from plant-based sources is pairing them with vitamin C. By incorporating these strategies into your diet, you can significantly boost your iron intake from whole, plant-based foods. Iron - The Nutrition Source

Frequently Asked Questions

Among fresh fruits, black olives offer a very high iron content per cup, while dried fruits like apricots, raisins, and prunes are more concentrated sources of iron.

To increase iron absorption from spinach, pair it with foods high in vitamin C, such as squeezing lemon juice on it or including it in a salad with bell peppers and strawberries.

Non-heme iron is the form of iron found in plant-based foods. It is harder to absorb because its chemical structure is more sensitive to other compounds in food, like phytates and tannins.

Yes, individuals on a plant-based diet typically need to consume more iron overall to compensate for the lower bioavailability of non-heme iron compared to heme iron found in meat.

Yes, cooking acidic foods like tomato sauce in a cast-iron pan can increase the iron content of your meal, adding a small amount of extra iron.

Coffee and tea both contain tannins, which can significantly reduce the body's ability to absorb non-heme iron, so it is best to avoid drinking them with meals.

Yes, many fortified cereals are excellent sources of non-heme iron. Checking the nutrition label will indicate the iron content, and pairing them with vitamin C-rich juice can boost absorption.