We have sorted our complete nutrition and vitamin database of vegetables, based on amount of Iron. Click a food item to give a full nutrition breakdown which can be scaled for different amounts of Vegetables, from our list of Vegetables high in Iron.

This page shows the amount of Iron in Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry through to Pumpkin leaves, cooked, boiled, drained, without salt. The amount ranges from 66.38 mg through to 3.2 mg of Iron in 100g. For a complete list we also have a list of foods high in Iron.

Please remember that this gives an accurate value per 100g for Iron in Vegetables. For example 100g of Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry contains 66.38 mg of Iron. However, this is not the full story when considering your nutritional requirements. You should also take into account portion sizes when you are considering the amount of Iron in Vegetables and Iron rich Vegetables.

For example chives 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. Otherwise, we hope you find the site informative and that this is a helpful list of Vegetables with a high Iron content.




 

Vegetables High in Iron

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Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry - Iron
  In 100g, amount of Iron = 66.38 mg (474.14 %DV)
  .25 cup (or 5g), Typical Vegetables serving, Iron content = 3.32 mg (23.71 %DV)
Parsley, freeze-dried - Iron
  In 100g, amount of Iron = 53.9 mg (385 %DV)
  1 tbsp (or 0.4g), Typical Vegetables serving, Iron content = 0.22 mg (1.57 %DV)
Seaweed, spirulina, dried - Iron
  In 100g, amount of Iron = 28.5 mg (203.57 %DV)
  1 cup (or 112g), Typical Vegetables serving, Iron content = 31.92 mg (228 %DV)
Chives, freeze-dried - Iron
  In 100g, amount of Iron = 20 mg (142.86 %DV)
  1 tbsp (or 0.2g), Typical Vegetables serving, Iron content = 0.04 mg (0.29 %DV)
Mushrooms, morel, raw - Iron
  In 100g, amount of Iron = 12.18 mg (87 %DV)
  1 cup (or 66g), Typical Vegetables serving, Iron content = 8.04 mg (57.43 %DV)
Peppers, ancho, dried - Iron
  In 100g, amount of Iron = 10.93 mg (78.07 %DV)
  1 pepper (or 17g), Typical Vegetables serving, Iron content = 1.86 mg (13.29 %DV)
Peppers, sweet, red, freeze-dried - Iron
  In 100g, amount of Iron = 10.4 mg (74.29 %DV)
  1 tbsp (or 0.4g), Typical Vegetables serving, Iron content = 0.04 mg (0.29 %DV)
Peppers, sweet, green, freeze-dried - Iron
  In 100g, amount of Iron = 10.4 mg (74.29 %DV)
  1 tbsp (or 0.4g), Typical Vegetables serving, Iron content = 0.04 mg (0.29 %DV)
Peppers, pasilla, dried - Iron
  In 100g, amount of Iron = 9.83 mg (70.21 %DV)
  1 pepper (or 7g), Typical Vegetables serving, Iron content = 0.69 mg (4.93 %DV)
Tomatoes, sun-dried - Iron
  In 100g, amount of Iron = 9.09 mg (64.93 %DV)
  1 cup (or 54g), Typical Vegetables serving, Iron content = 4.91 mg (35.07 %DV)
Seaweed, irishmoss, raw - Iron
  In 100g, amount of Iron = 8.9 mg (63.57 %DV)
  2 tbsp (1/8 cup) (or 10g), Typical Vegetables serving, Iron content = 0.89 mg (6.36 %DV)
Lemon grass (citronella), raw - Iron
  In 100g, amount of Iron = 8.17 mg (58.36 %DV)
  1 cup (or 67g), Typical Vegetables serving, Iron content = 5.47 mg (39.07 %DV)
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated - Iron
  In 100g, amount of Iron = 8.07 mg (57.64 %DV)
  .25 cup (or 25g), Typical Vegetables serving, Iron content = 2.02 mg (14.43 %DV)
Leeks, (bulb and lower-leaf portion), freeze-dried - Iron
  In 100g, amount of Iron = 7.6 mg (54.29 %DV)
  1 tbsp (or 0.2g), Typical Vegetables serving, Iron content = 0.02 mg (0.14 %DV)
Potatoes, baked, skin, without salt - Iron
  In 100g, amount of Iron = 7.04 mg (50.29 %DV)
  1 skin (or 58g), Typical Vegetables serving, Iron content = 4.08 mg (29.14 %DV)
Potatoes, baked, skin, with salt - Iron
  In 100g, amount of Iron = 7.04 mg (50.29 %DV)
  1 skin (or 58g), Typical Vegetables serving, Iron content = 4.08 mg (29.14 %DV)
Radishes, oriental, dried - Iron
  In 100g, amount of Iron = 6.73 mg (48.07 %DV)
  1 cup (or 116g), Typical Vegetables serving, Iron content = 7.81 mg (55.79 %DV)
Parsley, fresh - Iron
  In 100g, amount of Iron = 6.2 mg (44.29 %DV)
  1 cup chopped (or 60g), Typical Vegetables serving, Iron content = 3.72 mg (26.57 %DV)
Pepeao, dried - Iron
  In 100g, amount of Iron = 6.14 mg (43.86 %DV)
  1 cup (or 24g), Typical Vegetables serving, Iron content = 1.47 mg (10.5 %DV)
Potatoes, boiled, cooked in skin, skin, without salt - Iron
  In 100g, amount of Iron = 6.07 mg (43.36 %DV)
  1 skin (or 34g), Typical Vegetables serving, Iron content = 2.06 mg (14.71 %DV)
Potatoes, boiled, cooked in skin, skin, with salt - Iron
  In 100g, amount of Iron = 6.07 mg (43.36 %DV)
  1 skin (or 34g), Typical Vegetables serving, Iron content = 2.06 mg (14.71 %DV)
Peppers, hot chile, sun-dried - Iron
  In 100g, amount of Iron = 6.04 mg (43.14 %DV)
  1 cup (or 37g), Typical Vegetables serving, Iron content = 2.23 mg (15.93 %DV)
Shallots, freeze-dried - Iron
  In 100g, amount of Iron = 6 mg (42.86 %DV)
  1 tbsp (or 0.9g), Typical Vegetables serving, Iron content = 0.05 mg (0.36 %DV)
Potatoes, microwaved, cooked in skin, skin, without salt - Iron
  In 100g, amount of Iron = 5.94 mg (42.43 %DV)
  1 skin (or 58g), Typical Vegetables serving, Iron content = 3.45 mg (24.64 %DV)
Potatoes, microwaved, cooked, in skin, skin with salt - Iron
  In 100g, amount of Iron = 5.94 mg (42.43 %DV)
  1 skin (or 58g), Typical Vegetables serving, Iron content = 3.45 mg (24.64 %DV)
Fungi, Cloud ears, dried - Iron
  In 100g, amount of Iron = 5.88 mg (42 %DV)
  1 cup (or 28g), Typical Vegetables serving, Iron content = 1.65 mg (11.79 %DV)
Kanpyo, (dried gourd strips) - Iron
  In 100g, amount of Iron = 5.12 mg (36.57 %DV)
  1 strip (or 6.3g), Typical Vegetables serving, Iron content = 0.32 mg (2.29 %DV)
Jute, potherb, raw - Iron
  In 100g, amount of Iron = 4.76 mg (34 %DV)
  1 cup (or 28g), Typical Vegetables serving, Iron content = 1.33 mg (9.5 %DV)
Yeast extract spread - Iron
  In 100g, amount of Iron = 4.04 mg (28.86 %DV)
  1 tsp (or 6g), Typical Vegetables serving, Iron content = 0.24 mg (1.71 %DV)
Drumstick leaves, raw - Iron
  In 100g, amount of Iron = 4 mg (28.57 %DV)
  1 cup, chopped (or 21g), Typical Vegetables serving, Iron content = 0.84 mg (6 %DV)
Carrot, dehydrated - Iron
  In 100g, amount of Iron = 3.93 mg (28.07 %DV)
  1 cup (or 74g), Typical Vegetables serving, Iron content = 2.91 mg (20.79 %DV)
Chrysanthemum, garland, cooked, boiled, drained, with salt - Iron
  In 100g, amount of Iron = 3.74 mg (26.71 %DV)
  1 cup (1" pieces) (or 100g), Typical Vegetables serving, Iron content = 3.74 mg (26.71 %DV)
Chrysanthemum, garland, cooked, boiled, drained, without salt - Iron
  In 100g, amount of Iron = 3.74 mg (26.71 %DV)
  1 cup (1" pieces) (or 100g), Typical Vegetables serving, Iron content = 3.74 mg (26.71 %DV)
Spinach, cooked, boiled, drained, with salt - Iron
  In 100g, amount of Iron = 3.57 mg (25.5 %DV)
  1 cup (or 180g), Typical Vegetables serving, Iron content = 6.43 mg (45.93 %DV)
Spinach, cooked, boiled, drained, without salt - Iron
  In 100g, amount of Iron = 3.57 mg (25.5 %DV)
  1 cup (or 180g), Typical Vegetables serving, Iron content = 6.43 mg (45.93 %DV)
Soybeans, green, raw - Iron
  In 100g, amount of Iron = 3.55 mg (25.36 %DV)
  1 cup (or 256g), Typical Vegetables serving, Iron content = 9.09 mg (64.93 %DV)
Potatoes, mashed, dehydrated, granules with milk, dry form - Iron
  In 100g, amount of Iron = 3.5 mg (25 %DV)
  1 cup (or 200g), Typical Vegetables serving, Iron content = 7 mg (50 %DV)
Tomato products, canned, sauce, spanish style - Iron
  In 100g, amount of Iron = 3.48 mg (24.86 %DV)
  1 cup (or 244g), Typical Vegetables serving, Iron content = 8.49 mg (60.64 %DV)
Mushrooms, Chanterelle, raw - Iron
  In 100g, amount of Iron = 3.47 mg (24.79 %DV)
  1 cup (or 54g), Typical Vegetables serving, Iron content = 1.87 mg (13.36 %DV)
Jerusalem-artichokes, raw - Iron
  In 100g, amount of Iron = 3.4 mg (24.29 %DV)
  1 cup slices (or 150g), Typical Vegetables serving, Iron content = 5.1 mg (36.43 %DV)
Borage, raw - Iron
  In 100g, amount of Iron = 3.3 mg (23.57 %DV)
  1 cup (1" pieces) (or 89g), Typical Vegetables serving, Iron content = 2.94 mg (21 %DV)
Potatoes, raw, skin - Iron
  In 100g, amount of Iron = 3.24 mg (23.14 %DV)
  1 skin (or 38g), Typical Vegetables serving, Iron content = 1.23 mg (8.79 %DV)
Lentils, sprouted, raw - Iron
  In 100g, amount of Iron = 3.21 mg (22.93 %DV)
  1 cup (or 77g), Typical Vegetables serving, Iron content = 2.47 mg (17.64 %DV)
Pumpkin leaves, cooked, boiled, drained, without salt - Iron
  In 100g, amount of Iron = 3.2 mg (22.86 %DV)
  1 cup (or 71g), Typical Vegetables serving, Iron content = 2.27 mg (16.21 %DV)



Iron in foods - by food category

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables