Which Has More Iron: Parsley or Spinach?

November 26, 2025 •

3 min read

A cup of raw parsley provides more iron than a cup of raw spinach. However, the total amount of iron is not the only factor. The type of iron and how well it's absorbed are key to knowing which has more iron, parsley or spinach.

Quick Summary

Parsley contains a higher iron concentration, yet the actual amount consumed and its absorption rate are critical. Both contain non-heme iron; vitamin C increases absorption.

Key Points

Parsley has a higher iron concentration: Per 100 grams, parsley contains more iron than spinach.
Consumption quantity matters: People typically eat more spinach in one sitting, potentially leading to a higher total iron intake from a spinach-based meal.
Non-heme iron requires a boost: The iron in both greens is non-heme, which is best absorbed when consumed with vitamin C.
Vitamin C in parsley is beneficial: Parsley contains a high amount of vitamin C, which helps the body absorb its own iron more efficiently.
Myth of spinach's iron content: The famous 'Popeye effect' exaggerating spinach's iron levels is a myth.
Combine greens for best results: Eating both parsley and spinach together, perhaps in a salad with a lemon dressing, can maximize iron absorption.

Parsley vs. Spinach: A Nutritional Analysis

The notion that spinach is the ultimate source of iron has been widespread, partly due to the misinterpretation of early data. While spinach is a good source of iron, it is not the unrivaled iron powerhouse many believe. Parsley contains a higher concentration of iron by weight. A 100-gram serving of raw parsley can contain a much higher concentration of iron than the same amount of raw spinach. However, this simple fact doesn't tell the full story regarding dietary iron.

Bioavailability's Influence

Beyond raw numbers, a critical factor is the bioavailability of the iron—the amount the body can actually absorb and use. The iron in both parsley and spinach is non-heme iron, which is found in plant-based foods and is less readily absorbed than heme iron from animal products. Several compounds in plants can also inhibit non-heme iron absorption.

Oxalates: Spinach has a high content of oxalic acid, which can bind to minerals like iron and calcium, potentially hindering their absorption. More recent research suggests other polyphenolic compounds might be the main culprits, but the effect remains. Parsley also contains oxalates but may have fewer inhibitors, leading to better absorption.
Vitamin C: The key to unlocking non-heme iron absorption is pairing it with a source of vitamin C. Both parsley and spinach contain vitamin C, but parsley has an exceptionally high amount, which aids in its own iron absorption.

Practical Consumption: The Real-World Factor

Comparing iron content by 100-gram servings can be misleading because people typically eat these greens in different quantities.

A large plate of cooked spinach can provide a significant, absorbable dose of iron.
To get a similar amount of iron from parsley, a much larger volume would be required, which is not a common practice.
Cooking spinach also reduces its volume and breaks down some compounds, making the iron more concentrated and potentially more available.

Here are some tips for boosting your intake and absorption of plant-based iron:

Combine your greens with a vitamin C source, such as lemon juice, bell peppers, or tomatoes.
Avoid consuming coffee, tea, or calcium-rich foods at the same time, as they can inhibit absorption.
Use a cast-iron skillet for cooking, which can transfer small amounts of iron into your food.
Incorporate iron-rich plant-based foods like lentils, fortified cereals, nuts, and seeds into your diet for variety.

Comparison Table: Parsley vs. Spinach Iron


Feature	Parsley (Raw, per 100g)	Spinach (Raw, per 100g)
Iron Content	Higher (up to 9.4mg based on some sources)	Lower (around 2.7mg)
Vitamin C Content	Very High	High
Bioavailability	Non-heme, absorption enhanced by high vitamin C	Non-heme, absorption hindered by oxalates
Typical Serving Size	Small (garnish)	Large (cooked side dish or salad)

Maximizing Iron Intake from Both Greens

Ultimately, both parsley and spinach are excellent additions to a healthy diet, each with its own nutritional benefits. Instead of focusing on which single food has more iron, a better approach is to incorporate a variety of iron-rich foods into meals and use strategies to boost absorption. Adding fresh parsley and a squeeze of lemon juice to a spinach salad creates a potent, iron-rich dish with maximum absorption potential. The high vitamin C content of parsley helps the body absorb the iron from both greens, making them work together for better health.

Choosing the Right Green

Choosing between parsley and spinach isn't about one being superior; it's about context. If you need a concentrated nutritional boost from a small amount of food, parsley offers a higher density of several nutrients, including iron. However, if you are looking to consume larger quantities of nutrient-dense greens in a meal, spinach is an excellent, practical choice. Don't be fooled by the myths of the past; leverage the nutritional strengths of both leafy greens in your cooking.

The iron in parsley is the most easily absorbed of all plant-based iron sources, especially with a bit of lemon juice added.

Conclusion

While parsley contains a higher concentration of iron per 100 grams, spinach is often consumed in larger quantities, which can yield a greater total iron intake per meal. The bioavailability of non-heme iron is a crucial factor, and both greens contain vitamin C, which enhances absorption. The key takeaway is to incorporate both into a balanced diet and use complementary foods like vitamin C sources to maximize the health benefits of these nutrient-dense plants. A combination of both is the most effective strategy for boosting plant-based iron intake.

Frequently Asked Questions

Per 100 grams, parsley contains a higher concentration of iron than spinach. However, most people consume larger quantities of spinach in meals, which might provide a higher total iron amount per serving.

The iron in both parsley and spinach is non-heme iron, which is less easily absorbed by the body compared to heme iron from meat. Absorption can be significantly increased by pairing them with vitamin C.

Spinach's reputation as an iron superfood stems from an old myth, sometimes attributed to a misplaced decimal point in a historical German study. The cartoon Popeye further cemented this false narrative, although his creator actually chose spinach for its vitamin A content.

Yes, cooking spinach dramatically reduces its volume, concentrating the iron and other nutrients. This allows you to consume a much larger quantity of spinach, and therefore more iron, than you would if it were raw.

To increase non-heme iron absorption, combine leafy greens with a vitamin C-rich food like citrus fruits, bell peppers, or tomatoes. Avoiding coffee, tea, and calcium-rich foods at the same time can also help.

Yes, spinach contains high levels of oxalates, which can bind to iron and reduce its absorption. Parsley also has oxalates, but potentially fewer compounds that interfere with absorption.

You don't have to choose one over the other. For a dense source of iron in a small serving, parsley is excellent. For a larger volume of greens in a meal, spinach is a great option. Combining both and adding vitamin C is the most effective approach.