What Herb is the Highest in Iron? A Nutritional Guide

October 24, 2025 •

4 min read

According to nutritional data, dried marjoram contains an exceptionally high concentration of iron by weight, making it one of the most potent sources when dehydrated. So, what herb is the highest in iron? The answer often depends on whether you are considering a fresh leafy green or a concentrated dried spice.

Quick Summary

Dried herbs like marjoram have the highest iron concentration, while fresh options like nettle and parsley offer significant amounts. Maximizing absorption through diet is also crucial.

Key Points

Dried vs. Fresh: Dried herbs like marjoram have the highest iron concentration by weight due to dehydration.
Top Fresh Herb: Stinging nettle is consistently cited as one of the best fresh leafy herbs for iron content, with the iron being highly bioavailable when cooked.
Quantity Matters: While dried herbs are concentrated, fresh herbs like nettle and parsley can be incorporated in larger, more practical quantities in meals or teas.
Maximize Absorption: Pair non-heme iron-rich herbs with a source of vitamin C (like lemon or parsley) to significantly enhance iron absorption.
Culinary Versatility: Herbs such as parsley, thyme, and marjoram are easy to integrate into everyday cooking to naturally increase your iron intake.
Yellow Dock Benefits: Yellow dock is noted for its ability to stimulate the liver, helping to release stored iron and improve overall iron status.
Moringa's Potency: Moringa leaves, often found in powdered form, are a powerful superfood and a rich source of iron.

Dried vs. Fresh Herbs: Understanding Iron Concentration

When discussing which herb contains the most iron, it's crucial to distinguish between fresh and dried varieties. Dehydration concentrates nutrients, meaning dried herbs will have a much higher iron content per 100 grams than their fresh counterparts. This is why some dried spices appear exceptionally high in nutritional tables. While you might use a teaspoon of a dried spice, you could consume a whole cup of a fresh leafy herb in a soup or salad, which significantly impacts the total iron absorbed.

The Absolute Highest: Dried Marjoram and Cumin

According to data compiled by nutritional trackers, dried culinary herbs and spices top the list for iron content by weight. For instance, dried marjoram boasts an impressive iron concentration, followed closely by cumin seeds and turmeric. While you're unlikely to consume these in large enough quantities to be a primary source of dietary iron, their high concentration means they add a measurable boost to any dish they flavor.

A Leader Among Fresh Herbs: Stinging Nettle

For fresh, edible herbs, stinging nettle (Urtica dioica) is a nutritional powerhouse often praised for its iron content. The leaves are rich in iron, vitamin C, calcium, and other minerals, making them an excellent choice for a blood-building tonic. The presence of vitamin C is particularly beneficial, as it significantly enhances the body's ability to absorb non-heme iron from plant sources. Nettle can be consumed safely after cooking or drying, which neutralizes the 'sting' caused by its fine, needle-like hairs. It can be used in teas, soups, and dishes in place of spinach.

Other Highly Nutritious Herbs

Several other herbs are notable for their iron content and other health benefits:

Parsley (Petroselinum crispum): A widely available and potent source of iron and vitamin C, making it a great functional food for better iron absorption.
Moringa (Moringa oleifera): Native to India, the leaves are exceptionally rich in iron and other nutrients and are often consumed as a powdered supplement.
Dandelion Greens (Taraxacum officinale): The leaves and roots of this common weed are excellent sources of iron and are known for their detoxifying properties.
Yellow Dock (Rumex crispus): Both the leaves and roots are high in iron. Yellow dock is also known to stimulate the liver, helping it release stored iron into the bloodstream.

Maximizing Absorption of Non-Heme Iron

The iron found in plants (non-heme iron) is less bioavailable than the iron found in meat (heme iron). Therefore, how you consume iron-rich herbs is as important as their actual content. Here are some strategies to improve absorption:

Pair with Vitamin C: Consume iron-rich herbs with a source of vitamin C. For example, add lemon juice to a nettle tea or sprinkle fresh parsley on a salad with bell peppers.
Use Iron Cookware: Cooking in a cast-iron skillet can increase the iron content of your food.
Limit Absorption Inhibitors: Compounds like tannins in black tea and coffee can inhibit iron absorption. Avoid consuming these beverages at the same time as iron-rich meals.
Fermentation: Fermenting leafy greens can increase their bioavailability, making nutrients easier for the body to absorb.

Comparison of Iron-Rich Herbs (per 100g)

To provide a clearer picture, here is a comparison of the iron content in some notable herbs. Values can vary based on growing conditions and processing.


Herb	Condition	Iron (mg/100g)	Notes
Marjoram	Dried	82.71	High concentration due to dehydration.
Cumin Seed	Dried	66.36	Excellent source in a small quantity.
Turmeric	Dried	55.00	A potent spice with many benefits.
Nettle	Fresh	~4.4-7.8	A great practical source of bioavailable iron.
Parsley	Fresh	~4.3-9.4	Also rich in Vitamin C, aiding absorption.
Spearmint	Fresh	~12.00	A good source often used in smaller quantities.
Yellow Dock	Leaf/Root	High	Promotes the body's use of stored iron.
Moringa Leaf	Fresh/Powdered	High	A superfood often used in powdered form.

Conclusion

While dried spices like marjoram technically hold the highest iron concentration per 100 grams, they are not practical for a significant dietary intake due to the small amounts used. For most home cooks and health enthusiasts, fresh herbs like stinging nettle, parsley, and dandelion greens are the most effective and accessible way to boost iron intake. Stinging nettle, in particular, offers a substantial and easily absorbed source of non-heme iron. By strategically incorporating these herbs into your meals and optimizing for better absorption, you can naturally and effectively support your body's iron levels. For more information on dietary minerals, consult resources such as the U.S. Department of Agriculture's FoodData Central or a reputable health institution like Healthline.

Healthline - 7 Scrumptious Drinks That Are High in Iron

Frequently Asked Questions

Yes, dried herbs like oregano contain a much higher concentration of iron by weight compared to their fresh counterparts because the dehydration process removes water and concentrates the nutrients.

The iron from plant sources (non-heme iron) is not as readily absorbed by the body as the iron from meat (heme iron). However, its absorption can be greatly improved by combining it with foods rich in vitamin C.

To get the most iron from stinging nettle, you can make a tea, add it to soups, or sauté it like spinach. The leaves must be cooked or dried to remove the stinging hairs. Pairing it with a splash of lemon juice will enhance absorption.

While iron-rich herbs are a great way to supplement your intake, they may not be enough to resolve a significant iron deficiency. A balanced diet incorporating various iron-rich foods, including other plant sources and potentially meat, is recommended. Consult a healthcare professional for advice on severe deficiency.

No, iron content varies significantly among leafy greens. While many are good sources, some, like spinach and nettle, are notably higher in iron than others.

Vitamin C helps convert non-heme iron into a more soluble and absorbable form in the digestive tract, allowing the body to take in more of the mineral.

For most healthy people, consuming moderate amounts of common culinary herbs is safe. However, excessive consumption or using concentrated supplements without professional guidance is not recommended, especially for individuals with certain health conditions. Consult a healthcare provider if you have concerns about your iron levels.