19 Vegetables with High Iron to Boost Your Diet

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Best Alternative to Iron Supplements

Iron is an essential mineral that helps your body produce red blood cells, transport oxygen, and maintain energy levels. While meat is often considered the best source of iron, many vegetables are also rich in this important nutrient. Whether you’re following a plant-based diet or just looking to increase your iron intake naturally, these 19 iron-rich vegetables will help keep your energy levels up and support overall health.

1. Spinach (2.7 mg per 100g)

Spinach
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Spinach is one of the most iron-rich leafy greens, packing about 2.7 mg of iron per 100 grams. It’s also loaded with vitamin C, which helps improve iron absorption. Adding spinach to smoothies, salads, or cooked dishes is a simple way to get more iron into your diet.

2. Swiss Chard (2.1 mg per 100g)

Swiss Chard
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Swiss chard is not only high in iron but also packed with vitamin A, C, and K. The dark green leaves contain 2.1 mg of iron per 100 grams, making it an excellent addition to stir-fries, soups, or sautés.

3. Kale (1.5 mg per 100g)

Kale
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Kale is a superfood that’s loaded with nutrients, including iron, calcium, and fiber. A single serving provides around 1.5 mg of iron, and it’s even better when eaten with vitamin C-rich foods like tomatoes or citrus fruits to boost absorption.

4. Beet Greens (2.6 mg per 100g)

Beet Greens
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Most people eat beets and toss the greens, but beet greens are a fantastic source of iron, providing 2.6 mg per 100 grams. They also contain folate and magnesium, which support energy production and muscle function.

5. Collard Greens (0.5 mg per 100g)

Collard Greens
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Collard greens may not be the highest in iron, but they still offer 0.5 mg per 100 grams, along with calcium, fiber, and antioxidants. Pairing them with vitamin C-rich foods can improve iron absorption.

6. Broccoli (0.7 mg per 100g)

Broccoli
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Broccoli is an iron-rich veggie that also contains vitamin C, which helps your body absorb iron more efficiently. One cup of cooked broccoli provides about 1 mg of iron, plus fiber and antioxidants.

7. Brussels Sprouts (1.4 mg per 100g)

Brussels Sprouts
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Brussels sprouts are not only rich in iron but also high in vitamin K, folate, and antioxidants. With about 1.4 mg of iron per 100 grams, they’re a great addition to any meal, whether roasted, sautéed, or steamed.

8. Green Peas (1.5 mg per 100g)

Green Peas
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Green peas are small but mighty when it comes to iron content, providing 1.5 mg per 100 grams. They’re also a great plant-based source of protein and fiber, making them a perfect addition to soups, salads, or stir-fries.

9. Asparagus (2.1 mg per 100g)

Asparagus
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Asparagus is a springtime favorite that contains 2.1 mg of iron per 100 grams, along with essential vitamins like A, C, and K. It’s best enjoyed roasted, grilled, or lightly sautéed.

10. Mushrooms (0.5 mg per 100g)

Mushrooms
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Certain types of mushrooms, such as oyster and shiitake mushrooms, have higher iron levels than others. Mushrooms contain up to 0.5 mg of iron per 100 grams, and they’re a great addition to stir-fries, pasta dishes, and soups.

11. Potatoes (3.2 mg per medium potato, with skin)

Potatoes
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Surprisingly, potatoes are a great source of iron—but most of it is found in the skin. A medium-sized potato provides about 3.2 mg of iron, making it a simple and delicious way to increase your intake.

12. Sweet Potatoes (0.8 mg per 100g)

Sweet Potatoes
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Sweet potatoes contain 0.8 mg of iron per 100 grams, plus fiber and beta-carotene, which supports immune health. Enjoy them baked, mashed, or in soups for a nutritious boost.

13. Tomatoes (0.5 mg per 100g, higher in dried form)

Tomatoes
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Fresh tomatoes contain about 0.5 mg of iron per 100 grams, but sun-dried tomatoes are even higher in iron, packing up to 2.5 mg per 100 grams. Adding sun-dried tomatoes to salads, pasta, or sandwiches is a great way to get more iron.

14. Lentil Sprouts (3 mg per 100g)

Lentil Sprouts
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Lentil sprouts are an excellent plant-based iron source, offering around 3 mg per 100 grams. They’re also high in protein and fiber, making them a great addition to salads, wraps, and grain bowls.

15. Green Beans (1.1 mg per 100g)

Green Beans
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Green beans provide 1.1 mg of iron per 100 grams, along with vitamin A, C, and fiber. They’re great steamed, roasted, or added to casseroles.

16. Artichokes (1.3 mg per 100g)

Artichokes
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Artichokes contain about 1.3 mg of iron per 100 grams, making them a great choice for boosting your iron levels. They’re also rich in fiber and antioxidants, which support digestion and heart health.

17. Okra (0.6 mg per 100g)

Okra
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Okra, also known as lady’s fingers, contains 0.6 mg of iron per 100 grams. It’s also high in folate and vitamin C, making it a nutrient-dense vegetable that supports iron absorption.

18. Seaweed (2.9 mg per 100g)

Seaweed
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Seaweed is a powerhouse of minerals, including iron, iodine, and magnesium. With 2.9 mg of iron per 100 grams, it’s a great addition to sushi, soups, and salads.

19. Turnip Greens (1.8 mg per 100g)

Turnip Greens
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Turnip greens are an often-overlooked superfood that provides 1.8 mg of iron per 100 grams. They’re also rich in vitamin K and antioxidants, making them a great choice for boosting overall health.

Final Thoughts

If you’re looking to increase your iron intake naturally, these 19 iron-rich vegetables are a great way to do it. To maximize absorption, pair them with vitamin C-rich foods like citrus fruits, tomatoes, or bell peppers. Whether you enjoy them raw, roasted, sautéed, or blended into soups, these vegetables will help keep your iron levels in check and your energy high.