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Iron Rich Vegetables


Home / Nutrition / Iron / Vegetables

Welcome to the Iron and nutrition section of the site. The complete nutrition and vitamin database of over 7000 foods has been sorted based on the amount of Iron, giving a list of Iron Rich Vegetables.

Click on a food item to give a full nutrition breakdown that can be scaled for different amounts of Vegetables, from our list of foods high in Iron.

We have a list of the top 50 Vegetables with a high content of Iron ranging from Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry through to Pumpkin leaves, cooked, boiled, drained, with salt. The amount ranges from 66.38 mg through to 3.2 mg per 100g of Iron content in Vegetables.


Please remember that this gives an accurate value in 100g for high Iron foods. For example 100g of Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry contains 66.38 mg of Iron. However, there are other factors to consider when you are assessing your Iron nutritional requirements. You should also take into account portion sizes when you are considering the amount of Iron in food.

Taking the example of chives, they have a high amount of vitamin C in 100 grams but a portion size may only be a tablespoon or 0.2 g, so please bear this in mind when trying to increase or decrease the amount of Iron in your diet or if you follow a High Iron Diet.



 

List of Vegetables High in Iron

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1. Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry - Iron
  66.38 mg of Iron in 100g (474.14 %DV)
  A typical food serving of .25 cup (or 5g) , Iron content is 3.32 mg (23.71 %DV)
2. Parsley, freeze-dried - Iron
  53.9 mg of Iron in 100g (385 %DV)
  A typical food serving of 1 tbsp (or 0.4g) , Iron content is 0.22 mg (1.57 %DV)
  Serving of .25 cup (or 1.4g) , Iron content is 0.75 mg (5.36 %DV)
3. Seaweed, spirulina, dried - Iron
  28.5 mg of Iron in 100g (203.57 %DV)
  A typical food serving of 1 cup (or 112g) , Iron content is 31.92 mg (228 %DV)
  Serving of 1 tablespoon (or 7g) , Iron content is 2 mg (14.29 %DV)
4. Chives, freeze-dried - Iron
  20 mg of Iron in 100g (142.86 %DV)
  A typical food serving of 1 tbsp (or 0.2g) , Iron content is 0.04 mg (0.29 %DV)
  Serving of .25 cup (or 0.8g) , Iron content is 0.16 mg (1.14 %DV)
5. Mushrooms, morel, raw - Iron
  12.18 mg of Iron in 100g (87 %DV)
  A typical food serving of 1 cup (or 66g) , Iron content is 8.04 mg (57.43 %DV)
  Serving of 1 piece (or 12.9g) , Iron content is 1.57 mg (11.21 %DV)
6. Peppers, ancho, dried - Iron
  10.93 mg of Iron in 100g (78.07 %DV)
  A typical food serving of 1 pepper (or 17g) , Iron content is 1.86 mg (13.29 %DV)
7. Peppers, sweet, green, freeze-dried - Iron
  10.4 mg of Iron in 100g (74.29 %DV)
  A typical food serving of 1 tbsp (or 0.4g) , Iron content is 0.04 mg (0.29 %DV)
  Serving of .25 cup (or 1.6g) , Iron content is 0.17 mg (1.21 %DV)
8. Peppers, sweet, red, freeze-dried - Iron
  10.4 mg of Iron in 100g (74.29 %DV)
  A typical food serving of 1 tbsp (or 0.4g) , Iron content is 0.04 mg (0.29 %DV)
  Serving of .25 cup (or 1.6g) , Iron content is 0.17 mg (1.21 %DV)
9. Peppers, pasilla, dried - Iron
  9.83 mg of Iron in 100g (70.21 %DV)
  A typical food serving of 1 pepper (or 7g) , Iron content is 0.69 mg (4.93 %DV)
10. Tomatoes, sun-dried - Iron
  9.09 mg of Iron in 100g (64.93 %DV)
  A typical food serving of 1 cup (or 54g) , Iron content is 4.91 mg (35.07 %DV)
  Serving of 1 piece (or 2g) , Iron content is 0.18 mg (1.29 %DV)
11. Seaweed, irishmoss, raw - Iron
  8.9 mg of Iron in 100g (63.57 %DV)
  A typical food serving of 2 tbsp (1/8 cup) (or 10g) , Iron content is 0.89 mg (6.36 %DV)
12. Lemon grass (citronella), raw - Iron
  8.17 mg of Iron in 100g (58.36 %DV)
  A typical food serving of 1 cup (or 67g) , Iron content is 5.47 mg (39.07 %DV)
  Serving of 1 tbsp (or 4.8g) , Iron content is 0.39 mg (2.79 %DV)
13. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated - Iron
  8.07 mg of Iron in 100g (57.64 %DV)
  A typical food serving of .25 cup (or 25g) , Iron content is 2.02 mg (14.43 %DV)
14. Leeks, (bulb and lower-leaf portion), freeze-dried - Iron
  7.6 mg of Iron in 100g (54.29 %DV)
  A typical food serving of 1 tbsp (or 0.2g) , Iron content is 0.02 mg (0.14 %DV)
  Serving of .25 cup (or 0.8g) , Iron content is 0.06 mg (0.43 %DV)
15. Potatoes, baked, skin, with salt - Iron
  7.04 mg of Iron in 100g (50.29 %DV)
  A typical food serving of 1 skin (or 58g) , Iron content is 4.08 mg (29.14 %DV)
16. Potatoes, baked, skin, without salt - Iron
  7.04 mg of Iron in 100g (50.29 %DV)
  A typical food serving of 1 skin (or 58g) , Iron content is 4.08 mg (29.14 %DV)
17. Radishes, oriental, dried - Iron
  6.73 mg of Iron in 100g (48.07 %DV)
  A typical food serving of 1 cup (or 116g) , Iron content is 7.81 mg (55.79 %DV)
18. Parsley, fresh - Iron
  6.2 mg of Iron in 100g (44.29 %DV)
  A typical food serving of 1 cup chopped (or 60g) , Iron content is 3.72 mg (26.57 %DV)
  Serving of 1 tbsp (or 3.8g) , Iron content is 0.24 mg (1.71 %DV)
  Serving of 10 sprigs (or 10g) , Iron content is 0.62 mg (4.43 %DV)
19. Pepeao, dried - Iron
  6.14 mg of Iron in 100g (43.86 %DV)
  A typical food serving of 1 cup (or 24g) , Iron content is 1.47 mg (10.5 %DV)
20. Potatoes, boiled, cooked in skin, skin, with salt - Iron
  6.07 mg of Iron in 100g (43.36 %DV)
  A typical food serving of 1 skin (or 34g) , Iron content is 2.06 mg (14.71 %DV)
21. Potatoes, boiled, cooked in skin, skin, without salt - Iron
  6.07 mg of Iron in 100g (43.36 %DV)
  A typical food serving of 1 skin (or 34g) , Iron content is 2.06 mg (14.71 %DV)
22. Peppers, hot chile, sun-dried - Iron
  6.04 mg of Iron in 100g (43.14 %DV)
  A typical food serving of 1 cup (or 37g) , Iron content is 2.23 mg (15.93 %DV)
  Serving of 1 pepper (or 0.5g) , Iron content is 0.03 mg (0.21 %DV)
23. Shallots, freeze-dried - Iron
  6 mg of Iron in 100g (42.86 %DV)
  A typical food serving of 1 tbsp (or 0.9g) , Iron content is 0.05 mg (0.36 %DV)
  Serving of .25 cup (or 3.6g) , Iron content is 0.22 mg (1.57 %DV)
24. Potatoes, microwaved, cooked in skin, skin, without salt - Iron
  5.94 mg of Iron in 100g (42.43 %DV)
  A typical food serving of 1 skin (or 58g) , Iron content is 3.45 mg (24.64 %DV)
25. Potatoes, microwaved, cooked, in skin, skin with salt - Iron
  5.94 mg of Iron in 100g (42.43 %DV)
  A typical food serving of 1 skin (or 58g) , Iron content is 3.45 mg (24.64 %DV)
26. Fungi, Cloud ears, dried - Iron
  5.88 mg of Iron in 100g (42 %DV)
  A typical food serving of 1 cup (or 28g) , Iron content is 1.65 mg (11.79 %DV)
  Serving of 1 piece (or 4.5g) , Iron content is 0.26 mg (1.86 %DV)
27. Kanpyo, (dried gourd strips) - Iron
  5.12 mg of Iron in 100g (36.57 %DV)
  A typical food serving of 1 strip (or 6.3g) , Iron content is 0.32 mg (2.29 %DV)
  Serving of .5 cup (or 27g) , Iron content is 1.38 mg (9.86 %DV)
28. Jute, potherb, raw - Iron
  4.76 mg of Iron in 100g (34 %DV)
  A typical food serving of 1 cup (or 28g) , Iron content is 1.33 mg (9.5 %DV)
29. Yeast extract spread - Iron
  4.04 mg of Iron in 100g (28.86 %DV)
  A typical food serving of 1 tsp (or 6g) , Iron content is 0.24 mg (1.71 %DV)
30. Drumstick leaves, raw - Iron
  4 mg of Iron in 100g (28.57 %DV)
  A typical food serving of 1 cup, chopped (or 21g) , Iron content is 0.84 mg (6 %DV)
31. Carrot, dehydrated - Iron
  3.93 mg of Iron in 100g (28.07 %DV)
  A typical food serving of 1 cup (or 74g) , Iron content is 2.91 mg (20.79 %DV)
32. Chrysanthemum, garland, cooked, boiled, drained, with salt - Iron
  3.74 mg of Iron in 100g (26.71 %DV)
  A typical food serving of 1 cup (1" pieces) (or 100g) , Iron content is 3.74 mg (26.71 %DV)
33. Chrysanthemum, garland, cooked, boiled, drained, without salt - Iron
  3.74 mg of Iron in 100g (26.71 %DV)
  A typical food serving of 1 cup (1" pieces) (or 100g) , Iron content is 3.74 mg (26.71 %DV)
34. Spinach, cooked, boiled, drained, with salt - Iron
  3.57 mg of Iron in 100g (25.5 %DV)
  A typical food serving of 1 cup (or 180g) , Iron content is 6.43 mg (45.93 %DV)
35. Spinach, cooked, boiled, drained, without salt - Iron
  3.57 mg of Iron in 100g (25.5 %DV)
  A typical food serving of 1 cup (or 180g) , Iron content is 6.43 mg (45.93 %DV)
36. Soybeans, green, raw - Iron
  3.55 mg of Iron in 100g (25.36 %DV)
  A typical food serving of 1 cup (or 256g) , Iron content is 9.09 mg (64.93 %DV)
37. Potatoes, mashed, dehydrated, granules with milk, dry form - Iron
  3.5 mg of Iron in 100g (25 %DV)
  A typical food serving of 1 cup (or 200g) , Iron content is 7 mg (50 %DV)
38. Tomato products, canned, sauce, spanish style - Iron
  3.48 mg of Iron in 100g (24.86 %DV)
  A typical food serving of 1 cup (or 244g) , Iron content is 8.49 mg (60.64 %DV)
  Serving of 1 can, 15 oz (303 x 406) (or 425g) , Iron content is 14.79 mg (105.64 %DV)
39. Mushrooms, Chanterelle, raw - Iron
  3.47 mg of Iron in 100g (24.79 %DV)
  A typical food serving of 1 cup (or 54g) , Iron content is 1.87 mg (13.36 %DV)
  Serving of 1 piece (or 5.4g) , Iron content is 0.19 mg (1.36 %DV)
40. Jerusalem-artichokes, raw - Iron
  3.4 mg of Iron in 100g (24.29 %DV)
  A typical food serving of 1 cup slices (or 150g) , Iron content is 5.1 mg (36.43 %DV)
41. Borage, raw - Iron
  3.3 mg of Iron in 100g (23.57 %DV)
  A typical food serving of 1 cup (1" pieces) (or 89g) , Iron content is 2.94 mg (21 %DV)
42. Potatoes, raw, skin - Iron
  3.24 mg of Iron in 100g (23.14 %DV)
  A typical food serving of 1 skin (or 38g) , Iron content is 1.23 mg (8.79 %DV)
43. Lentils, sprouted, raw - Iron
  3.21 mg of Iron in 100g (22.93 %DV)
  A typical food serving of 1 cup (or 77g) , Iron content is 2.47 mg (17.64 %DV)
44. Pumpkin leaves, cooked, boiled, drained, with salt - Iron
  3.2 mg of Iron in 100g (22.86 %DV)
  A typical food serving of 1 cup (or 71g) , Iron content is 2.27 mg (16.21 %DV)






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