What Green Leafy Vegetable Has the Most Iron?

December 2, 2025 •

3 min read

While Popeye made spinach famous for its iron content, certain lesser-known leafy greens actually contain significantly higher amounts per 100g. Amaranthus and Nelabasale greens, for instance, have shown exceptionally high iron levels in scientific studies, challenging the long-held myth that spinach is the king of plant-based iron.

Quick Summary

An analysis of various research studies reveals that Amaranthus and Nelabasale greens contain the highest concentrations of iron among green leafy vegetables. The article also explains the difference between heme and non-heme iron and provides tips to enhance plant-based iron absorption.

Key Points

Amaranthus has the highest iron: Certain species, like Amaranthus spinosus, contain significantly more iron per dry weight than spinach, based on scientific studies.
Nelabasale (Portulaca oleracea) is exceptionally high: Research indicates Nelabasale greens are among the richest sources of plant-based iron, showing very high concentrations.
Absorption enhancers matter: To get the most iron from leafy greens, pair them with Vitamin C sources like lemon juice, bell peppers, or tomatoes.
Cooking improves bioavailability: Cooking greens can break down cell walls and reduce iron-inhibiting compounds, increasing the amount of iron your body can absorb.
A varied diet is best: Instead of relying solely on one type of green, incorporate a wide range of leafy vegetables to ensure a consistent intake of iron and other nutrients.
Iron cookware helps: Cooking in cast iron pots can increase the total iron content of a meal, further boosting your intake.
Spinach is not the highest: The popular notion of spinach being the highest iron leafy green is a myth; other greens contain more, though spinach is still a good source.

Challenging the Spinach Myth

For decades, spinach has been lauded as the highest iron-containing leafy green, largely due to its association with the cartoon character Popeye. However, nutrient analysis and academic research paint a more nuanced picture. While spinach is certainly a good source of non-heme iron, providing about 2.7 mg per 100g cooked, it is surpassed by other green leafy vegetables, particularly when comparing on a dry weight basis. More comprehensive studies have identified several lesser-known but exceptionally potent iron sources.

The True Iron Powerhouses

Research shows that specific indigenous and underutilized greens contain remarkable iron levels. For example, Amaranthus spinosus has been found to contain up to 38.4 mg of iron per 100g of dry weight, and Nelabasale greens (Portulaca oleracea) have recorded levels as high as 37.34 mg per 100g. Adansonia digitata (baobab) leaves also show very high concentrations, reaching over 30 mg per 100g dry weight. These findings highlight the importance of exploring diverse diets beyond common Western vegetable choices.

Maximizing Iron Absorption from Leafy Greens

Plant-based non-heme iron is less readily absorbed by the body compared to heme iron from animal products. This is because compounds like oxalates and phytates, which are naturally present in leafy greens, can bind to the iron and inhibit its absorption. Fortunately, there are several effective strategies to counteract this effect and maximize your iron intake from plant sources.

Pair with Vitamin C: Adding a source of vitamin C, such as a squeeze of lemon juice, tomatoes, or bell peppers, significantly enhances the absorption of non-heme iron.
Cook Your Greens: Cooking breaks down the plant's cell walls, making nutrients more available. It can also help reduce the impact of iron inhibitors. Some studies even show that cooking in iron pots can increase the total iron content of the meal.
Avoid Absorption Inhibitors: Limit consumption of coffee, tea, and red wine with high-iron meals, as they contain polyphenols that can interfere with iron absorption. Similarly, calcium supplements may also inhibit absorption.

Comparison of Iron Content in Leafy Greens


Vegetable	Iron Content (per 100g cooked)	Notes
Amaranthus leaves	Up to 25.5 mg (Indian study)	Extremely high content, especially in specific varieties.
Nelabasale greens (Portulaca oleracea)	Up to 37.34 mg (Indian study)	Exceptionally high, demonstrating superior iron levels.
Adansonia digitata (Baobab) leaves	Up to 30.6 mg (Dry weight)	Found primarily in Africa; high iron and other nutrients.
Spinach	3.6 mg	Good source, but absorption is inhibited by oxalates.
Swiss Chard	4.0 mg	A nutritious and versatile green with a respectable iron level.
Dandelion Greens	~1.7 mg	A nutritious green with iron, though less concentrated.
Kale	~1.6 mg	Lower iron concentration than spinach, but still a solid source.

The Role of Iron Bioavailability

Simply measuring the iron content of a vegetable does not tell the whole story; bioavailability is a critical factor. As mentioned, non-heme iron is less bioavailable, meaning the body absorbs a smaller percentage of it. However, the presence of other nutrients, such as Vitamin C, can dramatically increase absorption rates. The best approach is to consume a variety of iron-rich foods and use dietary strategies to maximize their nutritional impact.

Iron Deficiency and the Importance of Diet

Iron is an essential mineral for numerous bodily functions, including transporting oxygen via hemoglobin, supporting immune function, and aiding energy production. Iron deficiency can lead to anemia, a condition marked by symptoms like fatigue, weakness, pale skin, and a fast heartbeat. For this reason, a diet rich in iron, from both plant and animal sources, is crucial for overall health and well-being. By incorporating a variety of greens, legumes, nuts, and seeds, you can ensure a consistent supply of this vital mineral.

Conclusion: Beyond Spinach for High Iron Intake

While spinach remains a healthy and accessible source of iron, it is not the highest-containing green leafy vegetable. Research consistently shows that lesser-known greens like Amaranthus and Nelabasale can pack a far more potent iron punch. The key takeaway is to not rely on a single vegetable for all your iron needs. Instead, focus on a varied diet, employing smart cooking and pairing techniques—such as combining greens with Vitamin C—to maximize the absorption of this essential mineral. By expanding your leafy green repertoire, you can enhance your iron intake and promote better health. For more nutritional guidance, you can consult with a healthcare professional or a registered dietitian.

Visit Healthdirect for more information on foods high in iron.

Frequently Asked Questions

While spinach is a good source of non-heme iron, with about 3.6 mg per 100g when cooked, it is not the green leafy vegetable with the most iron. Other, less common greens like Amaranthus and Nelabasale greens contain significantly higher concentrations.

Heme iron is found in animal-based foods like meat, poultry, and fish and is more easily absorbed by the body. Non-heme iron comes from plant-based foods, such as leafy greens, and its absorption is less efficient and can be affected by other dietary factors.

Oxalates are compounds found naturally in plants like spinach. They can bind with minerals, including non-heme iron, in the digestive tract. This binding can reduce the amount of iron available for your body to absorb.

To maximize non-heme iron absorption, pair leafy greens with foods rich in Vitamin C, like citrus fruits, tomatoes, or bell peppers. Cooking greens can also help break down compounds that inhibit iron absorption.

Other vegetables with high iron content include soybeans, lentils, and chickpeas. Pairing these with greens and a Vitamin C source will help increase absorption.

For mild iron deficiency, dietary changes can be effective. However, for more severe cases or iron deficiency anemia, a healthcare professional should be consulted for proper diagnosis and treatment, which may include supplements.

Yes, excessive iron intake can be toxic. A safe upper limit for adults is around 45 mg per day from supplements. It's important to consult a healthcare provider before taking iron supplements to prevent overload.