High Iron rich Vegetables


Below is a list of top 10 Iron rich Vegetables

Top 10 Vegetables rich in Iron

The DV (Daily Value) for Iron is 18mg. Vegetables providing 20% or more of the DV are considered to be high sources of a Iron. Vegetables providing 5% or less of the DV are considered to be low in Iron.

Nutrients To Get More Of:
Potassium, fiber, vitamins A & C, iron, and calcium. Choose Vegetables with a higher %DV of these important nutrients.

Nutrients To Get Less Of:
Sodium, trans fat, saturated fat, cholesterol, and sugars. Choose Vegetables that are lower in these nutrients.

Spices, fenugreek seed

ServingAmount% DV
100g33.53mg186 %
tsp(3.7g)1.24mg7 %
tbsp(11.1g)3.72mg21 %

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Seaweed, wakame, raw

ServingAmount% DV
100g2.18mg12 %
tbsp (1/8 cup)(10g)0.22mg1 %

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Leeks, (bulb and lower leaf-portion), raw

ServingAmount% DV
100g2.10mg12 %
cup(89g)1.87mg10 %
leek(89g)1.87mg10 %
slice(6g)0.13mg1 %

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Arugula, raw

ServingAmount% DV
100g1.46mg8 %
leaf(2g)0.03mg0 %
cup(10g)0.15mg1 %

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Artichokes, (globe or french), raw

ServingAmount% DV
100g1.28mg7 %
artichoke, medium(128g)1.64mg9 %
artichoke, large(162g)2.07mg12 %

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Lettuce, butterhead (includes boston and bibb types), raw

ServingAmount% DV
100g1.24mg7 %
cup, shredded or chopped(55g)0.68mg4 %
head (5" dia)(163g)2.02mg11 %
leaf, large(15g)0.19mg1 %
leaf, medium(7.5g)0.09mg1 %
leaf(5g)0.06mg0 %

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Lotus root, raw

ServingAmount% DV
100g1.16mg6 %
slices (2-1/2" dia)(81g)0.94mg5 %
root (9-1/2" long)(115g)1.33mg7 %

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Endive, raw

ServingAmount% DV
100g0.83mg5 %
cup, chopped(25g)0.21mg1 %
head(513g)4.26mg24 %

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Beets, raw

ServingAmount% DV
100g0.80mg4 %
cup(136g)1.09mg6 %
beet (2" dia)(82g)0.66mg4 %

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Cabbage, chinese (pak-choi), raw

ServingAmount% DV
100g0.80mg4 %
cup, shredded(70g)0.56mg3 %
head(840g)6.72mg37 %
leaf(14g)0.11mg1 %

Check Complete Nutritional Facts & Health Benefits of Cabbage, chinese (pak-choi), raw