Iron Rich Vegetables

Welcome to the list of the top 100 vegetables highest in iron content. Where the amount of iron ranges from 12.18 mg to 1.69 mg per 100g. The top vegetable is Mushrooms, morel, raw with the highest iron content, which in 100g contains 12.18 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Mushrooms, morel, raw, which contains 12.18 mg of iron, the corresponding RDA iron percentage is 87 %, which is the highest item from the list of vegetables high in iron.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Mushrooms, morel, raw has a nutritional value score of 23.00 out of 100.Comparing the iron content and the nutritional density in 100g for Mushrooms, morel, raw; We class this as a high iron content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a high nutritional density value from our list of vegetables.

Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Mushrooms, morel, raw, which is the top of the vegetables list for iron content in your diet, the amount of Energy is 31.00 kcal (2% RDA), the amount of Protein is 3.12 g (6% RDA), the amount of Total Fat is 0.57 g (1% RDA) and the amount of Carbohydrate is 5.10 g (4% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the iron content in Mushrooms, morel, raw from the list of vegetables.

Top Twenty List - Highest iron Content per 100g

Below is a basic list for iron in vegetables for the top 20 vegetables. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Mushrooms, morel, raw 12.18mg (87%RDA)
2. Seaweed, irishmoss, raw 8.90mg (64%RDA)
3. Lemon grass (citronella), raw 8.17mg (58%RDA)
4. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated 8.07mg (58%RDA)
5. Potatoes, baked, skin only, with salt 7.04mg (50%RDA)
6. Potatoes, baked, skin, without salt 7.04mg (50%RDA)
7. Parsley, fresh 6.20mg (44%RDA)
8. Potatoes, boiled, cooked in skin, skin, with salt 6.07mg (43%RDA)
9. Potatoes, boiled, cooked in skin, skin, without salt 6.07mg (43%RDA)
10. Potatoes, microwaved, cooked, in skin, skin with salt 5.94mg (42%RDA)
11. Potatoes, microwaved, cooked in skin, skin, without salt 5.94mg (42%RDA)
12. Jute, potherb, raw 4.76mg (34%RDA)
13. Winged bean leaves, raw 4.00mg (29%RDA)
14. Drumstick leaves, raw 4.00mg (29%RDA)
15. Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS 3.85mg (28%RDA)
16. Chrysanthemum, garland, cooked, boiled, drained, with salt 3.74mg (27%RDA)
17. Chrysanthemum, garland, cooked, boiled, drained, without salt 3.74mg (27%RDA)
18. Borage, cooked, boiled, drained, without salt 3.64mg (26%RDA)
19. Borage, cooked, boiled, drained, with salt 3.64mg (26%RDA)
20. Spinach, cooked, boiled, drained, without salt 3.57mg (26%RDA)

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS which contains 10.36 mg in 1.000 cup (or 269.00 g). The percentage of the recommended daily value for this serving is 74 %. For this serving the Energy content is 83.39 kcal (4% RDA), the Protein content is 1.32 g (2% RDA), the Total Fat content is 0.11 g and the Carbohydrate content is 21.87 g (17% RDA).

Milligrams of iron in vegetables (per 100g)

The list below gives the total iron content in the top 100 items from the general description 'vegetables' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 53 items. The highest amount of iron from the 53 raw items is in Mushrooms, morel, raw where the content is 12.18 mg per 100g. The number of food items which are cooked are 40 items. The highest amount of iron from the 40 cooked items is in Potatoes, boiled, cooked in skin, skin, with salt where the amount is 6.07 mg per 100g. Comparing raw and cooked vegetables shows that cooking can change the levels of iron by 6.11 mg in a 100g serving.

Nutritional Information Summary