What Vegetable Is Higher In Iron? A Deep Dive Into Bioavailability

December 19, 2025 •

4 min read

Globally, iron deficiency remains the most common nutritional disorder. For those following or exploring a plant-based diet, understanding what vegetable is higher in iron is crucial for maintaining energy and overall health.

Quick Summary

The highest iron vegetable isn't always what you expect, as bioavailability is a key factor. Comparing plant foods reveals legumes and seeds often offer more usable iron per serving than famously iron-rich leafy greens, and cooking methods play a vital role.

Key Points

Lentils are an Iron Powerhouse: Cooked lentils contain significantly more iron per cup than cooked spinach, making them a top plant-based source.
Bioavailability Matters: Plant-based (non-heme) iron is less absorbed than animal-based iron, but absorption can be increased through smart food pairings.
Vitamin C is Your Best Friend: Pairing iron-rich vegetables with vitamin C-rich foods like citrus or bell peppers can dramatically boost iron uptake.
Cooked Spinach is Better: Cooking reduces the oxalate content in spinach, which otherwise inhibits iron absorption, making the iron more bioavailable.
Legumes and Seeds are King: Besides lentils, other high-iron sources include soybeans (edamame), firm tofu, and pumpkin seeds, offering concentrated amounts of the mineral.
Avoid Inhibitors at Mealtime: Beverages like coffee and tea, which contain tannins, can hinder iron absorption, so it's best to consume them between meals.

Understanding Non-Heme Iron

Before naming the single vegetable highest in iron, it is essential to understand the difference between heme and non-heme iron. Heme iron comes from animal sources like meat and fish, while non-heme iron comes from plant sources and fortified foods. Non-heme iron is less readily absorbed by the body, with absorption ranging from just 0.84% to 1.91% in some studies on legumes. However, smart food pairings and cooking methods can significantly increase absorption.

Several compounds in vegetables and other plant foods can also inhibit non-heme iron absorption. These include oxalates found in spinach and chard, phytates in whole grains and legumes, and polyphenols in tea and coffee. This is why the vegetable with the highest measured iron content is not always the best dietary source.

The Iron Powerhouses: Beyond the Leafy Greens

While spinach is famously associated with high iron, cooked legumes often provide a more substantial, and often more bioavailable, iron punch per serving. Here are some of the top contenders:

Lentils: Cooked lentils are a powerhouse, providing approximately 6.6 mg of iron per cooked cup, which is significantly more than an equivalent amount of cooked spinach. Lentils are also rich in fiber and protein.
Soybeans (Edamame & Tofu): Soybeans and their derived products, like tofu and tempeh, are excellent iron sources. Cooked soybeans (edamame) contain about 8.6 mg of iron per 100g, while a half-cup of firm tofu can provide around 3.4 mg.
Pumpkin Seeds: These small but mighty seeds are one of the most concentrated sources of iron among plants. A quarter-cup serving can offer over 4 mg of iron. They are perfect for snacking or adding to salads.
Cooked Spinach: Despite its inhibitors, cooked spinach is still a valuable source. A cooked cup provides around 4 mg of iron, and the cooking process reduces the oxalate content, improving absorption.
Other Leafy Greens: Dandelion greens, Swiss chard, and beet greens also contain notable amounts of iron and other nutrients. Like spinach, cooking can make their iron more accessible.

The Iron Advantage: Cooking and Combination

To get the most iron from your vegetable sources, preparation and pairing are critical. Vitamin C is a potent enhancer of non-heme iron absorption. It captures the iron and stores it in a form your body can absorb more easily.

To Maximize Iron Absorption:

Pair iron-rich vegetables with a source of vitamin C, such as citrus fruits, tomatoes, bell peppers, or broccoli. For example, adding a squeeze of lemon juice to a spinach salad can boost iron uptake significantly.
Use cast iron cookware. Cooking with a cast iron skillet can transfer some of the iron from the pan into your food, increasing its iron content.
Soak and cook legumes thoroughly. Soaking lentils and beans before cooking can help reduce their phytate content, which hinders iron absorption.
Cook spinach and other greens. While boiling may reduce water-soluble vitamin C, it significantly reduces the oxalate content, making the iron more bioavailable. Steam or microwave lightly to retain more nutrients overall.

Comparing Iron Content: Cooked Vegetables vs. Legumes

This table provides a quick comparison of the iron content in common plant-based foods, measured per cooked serving, highlighting why legumes often outperform leafy greens on a practical basis.


Food (Cooked)	Approximate Iron per Cup	Key Enhancer/Inhibitor Notes
Lentils	6.6 mg	High iron, less inhibited than spinach.
Soybeans/Edamame	4.9 mg	Fermentation (like in tempeh) improves bioavailability.
Spinach	4 mg	Cooking reduces oxalate levels, boosting absorption.
Chickpeas	4.7 mg	Versatile legume, pair with vitamin C.
Pumpkin Seeds	8.6 mg (per 1/4 cup)	Highly concentrated, rich in other minerals.
Beet Greens	2.7 mg	Iron is in the greens, not the beet root itself.

Conclusion

While spinach holds a historical reputation for high iron, legumes like lentils and soybeans often provide a higher, more efficiently absorbed dose of the mineral per serving. The key to maximizing your non-heme iron intake is not just choosing the right vegetable, but also preparing it correctly and pairing it with enhancers like vitamin C. Incorporating a variety of iron-rich plant foods and employing smart cooking techniques can ensure you meet your dietary needs effectively. For further reading on iron and its role in health, the National Institutes of Health's Office of Dietary Supplements is an excellent resource, providing detailed consumer fact sheets on minerals like iron.(https://ods.od.nih.gov/factsheets/Iron-Consumer/)

Don't Rely on Just One Plant for Iron

The answer to what vegetable is higher in iron is not a single food but a combination of smart dietary choices. Focus on the total picture of your diet rather than an isolated food item to ensure you meet your nutritional goals.

Frequently Asked Questions

While spinach is famous for its iron content, cooked legumes like lentils and soybeans actually provide more iron per serving. The oxalates in spinach also slightly inhibit absorption, though cooking helps.

To increase iron absorption, pair iron-rich vegetables with a source of vitamin C, such as a salad with bell peppers or broccoli with a squeeze of lemon juice. Cooking in a cast iron pan can also help.

Yes, many beans and legumes, such as lentils, chickpeas, and soybeans, often contain more iron per cooked cup than leafy greens like spinach or kale. Their iron is also less inhibited by compounds like oxalates.

Cooking does not typically destroy iron. In fact, for vegetables like spinach, cooking can increase the bioavailability of its iron by reducing the level of oxalates that bind to the mineral.

Foods that can block non-heme iron absorption include those high in phytates (whole grains, nuts, seeds), tannins (tea, coffee, wine), and calcium-rich foods. To minimize this, consume these items at different times than your iron-rich meals.

Yes, certain dried fruits like apricots and raisins are good sources of iron. They also contain vitamin C, which enhances absorption, making them a convenient and effective way to boost your intake.

Many leafy greens, including chard and beet greens, contain oxalates, though often in lower concentrations than spinach. The overall iron content and level of inhibitors vary by type.