Which vegetable is most rich in iron? A comprehensive nutrition guide

October 5, 2025 •

4 min read

According to the World Health Organization, iron deficiency affects approximately one-third of the global population. A key strategy to combat this is a nutrient-rich diet, which raises the common question: Which vegetable is most rich in iron? While spinach is a well-known source, the complete answer involves more than just a single vegetable.

Quick Summary

This guide explores the vegetables and legumes with the highest iron content, delves into different types of iron and their absorption, and provides practical advice for boosting your intake for optimal health.

Key Points

Cooked Spinach is a Top Source: Among common leafy greens, cooked spinach offers one of the highest concentrations of iron per serving.
Lentils Provide Even More Iron: As a legume, a single cup of cooked lentils provides a higher iron content than cooked spinach, making them a crucial plant-based source.
Vitamin C Boosts Absorption: Pairing non-heme iron from vegetables with foods rich in vitamin C, such as bell peppers or citrus fruits, can dramatically increase absorption.
Timing Matters: Avoid drinking tea or coffee with iron-rich meals, as the tannins can inhibit absorption. Separate consumption by a few hours.
Diversify Your Diet: Incorporating a variety of iron-rich vegetables and legumes, including Swiss chard, beet greens, and potatoes, ensures a robust intake.

Understanding Iron: Heme vs. Non-Heme Sources

Iron is a vital mineral that plays a crucial role in producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Without adequate iron, energy production is impaired, leading to fatigue, weakness, and, in severe cases, anemia. Not all dietary iron is created equal; it comes in two primary forms: heme and non-heme.

Heme iron is found exclusively in animal products, such as meat, poultry, and seafood. It is more easily and efficiently absorbed by the body. Non-heme iron, on the other hand, comes from plant sources like vegetables, fruits, and grains. The body absorbs non-heme iron less effectively, and its absorption can be influenced by other dietary factors. This is why vegetarian and vegan diets require thoughtful planning to maximize iron intake.

Unveiling the Most Iron-Rich Vegetable

So, which vegetable is most rich in iron? When it comes to common, leafy vegetables, cooked spinach consistently ranks among the highest sources. A single cup of cooked spinach can provide approximately 5.7 to 6.4 mg of iron, making it an excellent addition to an iron-rich diet. However, an important caveat is the presence of oxalic acid in spinach, which can inhibit non-heme iron absorption. This is why understanding absorption-enhancing techniques is so critical for plant-based sources.

Legumes: The Underrated Powerhouses

While the search is for a vegetable, it is impossible to discuss plant-based iron without mentioning legumes. Legumes like lentils and soybeans are exceptionally rich in iron and often surpass leafy greens in content per serving. For instance, a single cup of cooked lentils provides around 6.6 mg of iron, making it a true non-heme iron powerhouse. Tofu, a soy product, is also a notable source. These should be included in any discussion of maximizing plant-based iron intake.

Other High-Iron Vegetables

Beyond spinach, many other vegetables offer a valuable contribution to your daily iron needs. Incorporating a variety of these into your meals can help ensure a balanced and robust intake.

Swiss Chard: Cooked Swiss chard offers a significant amount of iron, along with other essential nutrients like vitamins A and C.
Beet Greens: These often-discarded leafy tops of beets are surprisingly high in iron, containing nearly 3 mg per cooked cup.
Potatoes: A single, large baked potato with the skin on contains a respectable amount of iron, around 1.9 mg.
Other Greens: Other dark, leafy greens like kale and collard greens also contain iron, though typically less per serving than spinach or Swiss chard.
Broccoli: Though its iron content is modest (around 1 mg per cooked cup), broccoli is an excellent source of vitamin C, making it a perfect companion for other iron-rich foods.

Maximizing Your Iron Absorption

Since non-heme iron is less bioavailable than heme iron, strategic food combinations are essential for getting the most out of your plant-based diet. The single most effective way to enhance non-heme iron absorption is to pair it with a source of vitamin C.

Tips to Boost Iron Absorption:

Add Citrus: Squeeze lemon juice over a spinach salad or roasted vegetables.
Include Peppers: Stir-fry spinach or kale with vitamin C-rich bell peppers.
Incorporate Tomatoes: Add chopped tomatoes to your lentil soup or chili.
Cook Smart: Consider soaking or sprouting legumes and grains before cooking to reduce phytate levels, which inhibit iron absorption.
Time Your Beverages: Avoid drinking tea or coffee during meals, as the tannins they contain can block iron absorption. Instead, enjoy them a couple of hours before or after eating.

Comparison of Plant-Based Iron Sources

To put these figures into perspective, here is a comparison of iron content in several popular plant-based sources per one-cup cooked serving.


Food Item (Cooked)	Approximate Iron Content (mg)	Notes
Lentils	~6.6	Excellent protein and fiber source; technically a legume
Spinach	~6.4	Very high iron but contains oxalates that inhibit absorption
Swiss Chard	~3.9	Good source, less oxalate interference than spinach
Beet Greens	~2.7	Nutrient-dense leafy green, often overlooked
Baked Potato with Skin	~1.9 (for a large potato)	Accessible and versatile source

Conclusion

While many vegetables contain iron, cooked spinach stands out as one of the most iron-rich choices. However, for a complete picture, it's essential to recognize that legumes like lentils offer an even higher concentration of non-heme iron per serving. The true key to an iron-rich nutrition diet, especially for those on a plant-based eating plan, lies in maximizing absorption. By combining high-iron foods like spinach and lentils with a powerful absorption enhancer like vitamin C, you can build a comprehensive and effective strategy to maintain healthy iron levels and combat fatigue.

For more in-depth nutritional information on iron, consult resources like the Dietary Guidelines for Americans.

Frequently Asked Questions

Among commonly consumed leafy greens, cooked spinach has one of the highest iron contents per serving. However, legumes like lentils, which are often discussed alongside vegetables for plant-based iron, contain even more iron per cup when cooked.

No, the body absorbs non-heme iron from plants less efficiently than heme iron from animal products. Vegetarians and vegans need to be mindful of this and take steps to maximize absorption.

To improve absorption, pair iron-rich vegetables with foods that are high in vitamin C, such as bell peppers, citrus fruits, or tomatoes. Vitamin C helps convert non-heme iron into a more absorbable form.

No, lentils are classified as legumes, not vegetables. However, they are a staple in many plant-based diets and are an excellent source of iron, often exceeding the iron content of many vegetables.

Yes, spinach contains oxalic acid (oxalates), which can bind to non-heme iron and inhibit its absorption. While cooking reduces some oxalate levels, pairing spinach with vitamin C is the best way to counteract this effect.

Excellent non-spinach vegetable sources of iron include cooked Swiss chard, beet greens, and potatoes (especially with the skin on). Incorporating a variety of these can enhance your iron intake.

Yes, compounds called tannins in coffee and tea can inhibit non-heme iron absorption. For optimal iron intake, it's recommended to consume these beverages between meals rather than with them.