You are not the only one if you have been told you are not obtaining enough iron. Iron is the most prevalent nutrient deficiency worldwide, as well as the only nutritional deficiency that is prevalent in developed countries. It is best known for being a component of red blood cells and aiding in the transport of oxygen from the lungs to the body’s other organs. Iron deficiency makes it hard for the red blood cells to supply oxygen. Iron is found in many common vegetables. Here are some best Iron Rich Vegetables:

See also Plant Iron Sources and How to Strengthen Bones.


spinach on dark background

Spinach is an iron-rich vegetable, that provides a variety of other nutrients such as magnesium, vitamin C, and a healthy dose of fiber. The iron in just this leafy green may not be as readily available, however, there are ways to improve this. Spinach is a great source of iron no matter the way it is prepared. One cup of this nutritious green contains 4 mg of iron, as well as nutrients, iron, calcium, and vitamins E and A. Calcium strengthens bones. Vitamin A supports the vision and immune function. Vitamin E benefits the blood, central nervous system, and skin.

1 cup of cooked spinach contains approximately 6.43 mg of iron. Leafy greens often get a bad reputation for their taste, especially among children. However, they are a convenient ingredient for secretly boosting iron in recipes. When combined with food high in Vitamin C, leafy greens become incredibly useful.

Swiss Chard

Swiss chard on black background

Swiss chard is a leafy green vegetable that is a good source of iron. One cup of cooked Swiss chard contains approximately 3.3 milligrams of iron. This is about 18% of the daily value (DV) for iron, based on a 2,000-calorie diet. Consuming Swiss Chard with vitamin C increases the absorption of Iron. 


Kale leaves on white napkin

Kale is high in iron, it is a nutrient-dense leafy green vegetable. 1 cup of kale contains 2.5 mg of iron. This is approximately 14% of your daily requirement of iron. Regularly including kale in your diet is good for overall health and well-being, kale is also a good source of Vitamin, A, C, and K. 


Beet Greens

Beet greens on wooden background

Are you discarding your beet greens, the green leafy top of your beets, then you need to read this. Beet greens are a good source of iron. 1 cup of chopped beet greens contains 2.7 mg of iron, which is 15% of your daily requirement. Beet greens are also a rich source of Vitamins A, C, and potassium. I love Steamed Beet Greens, you can also add them to a stir fry.

Collard Greens

Collard greens on wooden background

Collard greens are a green leafy vegetable that is a great source of iron, 1 cup contains 2.5 mg of iron, which is approximately 14% of your daily requirement. They are a rich source of vitamins A, C, K, potassium, and calcium. A great addition to stews, soups, and even salads.

Mustard Greens

Mustard greens

Mustard greens are green leafy vegetable with a spicy flavor, it is high in iron. 1 cup of mustard greens contains 2.5 mg of iron. This is approximately 14% of your requirement. A rich source of Vitamins A, K, and calcium. They are popular here in the south, see Mustard Greens Recipe.


Asparagus on pink background

Asparagus is a great source of iron, 1 cup of asparagus contains 2.1 mg of iron. which is 14% of the daily requirement. It is a  rich source of vitamins A, C, folate, and fiber and is greatly roasted, and sauteed.

Bok Choy

Bok choy on black background

Bok Choy, also known as Chinese cabbage, is a nutrient-rich leafy green vegetable with high iron content. One cup of Bok Choy provides 1.3 mg of iron, equivalent to 7% of your daily iron requirement. It is also a good source of vitamins A, C, and calcium. It is popular in Asian cuisine, I love it in Jamaican Bok Choy.


Potatoes contain iron

A medium-sized potato contains 2 mg of iron, which is approximately 11% of your daily value, making it another high source of plant-based iron. Furthermore, potatoes are high in vitamin C, which aids in the absorption of iron.



chickpeas in a glass bowl

Chickpeas, also recognized as garbanzo beans, are a good source of iron if you’d like to up your iron intake. 1 cup of cooked chickpeas contains 6 mg of iron. These tiny beans are rich in magnesium and potassium as well as two important electrolytes that aid in fluid consolidation and blood pressure control. Animal products are well-known iron sources, but that doesn’t necessarily imply plant-based staples can’t assist you in achieving your goal as well. Chickpeas, a sort of legume, have an iron content of 4 mg per cup, making them a great source. They also provide lean plant-based protein. 

Chickpeas add flavor to salads and pasta sauces. They can also be used to make unconventional salsa. If you don’t like the texture of chickpeas, puree them to make homemade iron-rich chickpeas. Trying to add lemon juice to the hummus will boost the amount of vitamin c in the snack and enable your body to soak up the non-heme iron in the chickpeas more easily because eating an iron-rich food alongside a vitamin C-rich food improves the body’s ability to absorb iron.



broccoli on a wooden cutting board

Although broccoli has less iron than other vegetables (about 2 mg per cup), it still ranks highly for its other positive attributes.” Broccoli contains a lot of vitamin K, vitamin C, and potassium. These nutrients help to maintain the health of our bones and skin.



Edamame in a glass bowl

A cup of these fresh soybeans contains approximately 10 mg of iron, making them a great source of nutrients. They are also high in minerals like copper, which also helps keep blood flow and the immune response healthy. A cup of soybeans is also a great source of copper, as well as a good site of fiber, manganese, and plant-based nutrients. Adding soybeans into stir-fries or preparing an edamame dip. Soybeans enhance pasta dishes or can be sauteed and seasoned with sea salt for a tasty standalone dish.

Related Articles:

  1. Best Vegetables for Diabetics
  2.  What Is Healthy Foods
  3. Vegetables With High Protein
  4. Green Leafy Vegetables for Mental Health


While eating iron-rich vegetables is a good start, there are a few simple ways to help the body to absorb the mineral more effectively, one of which is to combine the food with vitamin C. Once planning the meals, try combining one of the above vegetables with another iron-rich food.

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