Vegetables high in iron

Which vegetables have the most iron per portion?

1. 1
   Hyacinth-beans

   Hyacinth beans, mature seeds, cooked, boiled, without salt · 1 cup (194 g)
   8.9mg49% DV · 4.6 mg per 100 g · 7.8 mg per 200 calories
2. 2
   Morel mushrooms

   Mushrooms, morel, raw · 1 cup (66 g)
   8.0mg44% DV · 12 mg per 100 g · 79 mg per 200 calories
3. 3
   Winged beans

   Winged beans, mature seeds, cooked, boiled, without salt · 1 cup (172 g)
   7.4mg41% DV · 4.3 mg per 100 g · 5.9 mg per 200 calories
4. 4
   Spinach

   Spinach, cooked, boiled, drained, without salt · 1 cup (180 g)
   6.4mg36% DV · 3.6 mg per 100 g · 31 mg per 200 calories
5. 5
   Cowpeas

   Cowpeas, catjang, mature seeds, cooked, boiled, without salt · 1 cup (171 g)
   5.2mg29% DV · 3.0 mg per 100 g · 5.2 mg per 200 calories
6. 6
   Jerusalem-artichokes

   Jerusalem-artichokes, raw · 1 cup slices (150 g)
   5.1mg28% DV · 3.4 mg per 100 g · 9.3 mg per 200 calories
7. 7
   Hearts of palm

   Hearts of palm, canned · 1 cup (146 g)
   4.6mg26% DV · 3.1 mg per 100 g · 22 mg per 200 calories
8. 8
   Yardlong beans

   Yardlong beans, mature seeds, cooked, boiled, without salt · 1 cup (171 g)
   4.5mg25% DV · 2.6 mg per 100 g · 4.5 mg per 200 calories
9. 9
   Green soybeans

   Soybeans, green, cooked, boiled, drained, without salt · 1 cup (180 g)
   4.5mg25% DV · 2.5 mg per 100 g · 3.5 mg per 200 calories
10. 10
    Lima beans

    Lima beans, large, mature seeds, cooked, boiled, with salt · 1 cup (188 g)
    4.5mg25% DV · 2.4 mg per 100 g · 4.2 mg per 200 calories
11. 11
    Baked potatoes

    Potatoes, baked, skin, without salt · 1 skin (58 g)
    4.1mg23% DV · 7.0 mg per 100 g · 7.1 mg per 200 calories
12. 12
    Chard

    Chard, swiss, cooked, boiled, drained, with salt · 1 cup, chopped (175 g)
    4.0mg22% DV · 2.3 mg per 100 g · 23 mg per 200 calories
13. 13
    Snow peas

    Peas, edible-podded, frozen, cooked, boiled, drained, without salt · 1 cup (160 g)
    3.8mg21% DV · 2.4 mg per 100 g · 9.2 mg per 200 calories
14. 14
    Green onions

    Onions, green, cooked · 1 cup (225 g)
    3.8mg21% DV · 1.7 mg per 100 g · 5.4 mg per 200 calories
15. 15
    Kimchi cabbage

    Cabbage, kimchi · 1 cup (150 g)
    3.8mg21% DV · 2.5 mg per 100 g · 33 mg per 200 calories
16. 16
    Chrysanthemum

    Chrysanthemum, garland, cooked, boiled, drained, with salt · 1 cup (1" pieces) (100 g)
    3.7mg21% DV · 3.7 mg per 100 g · 37 mg per 200 calories
17. 17
    Edamame

    Edamame, frozen, prepared · 1 cup (155 g)
    3.5mg19% DV · 2.3 mg per 100 g · 3.8 mg per 200 calories
18. 18
    Microwaved potatoes

    Potatoes, microwaved, cooked in skin, skin, without salt · 1 skin (58 g)
    3.4mg19% DV · 5.9 mg per 100 g · 9.0 mg per 200 calories
19. 19
    Dock

    Dock, raw · 1 cup, chopped (133 g)
    3.2mg18% DV · 2.4 mg per 100 g · 22 mg per 200 calories
20. 20
    Turnip greens

    Turnip greens, frozen, cooked, boiled, drained, without salt · 1 cup (164 g)
    3.2mg18% DV · 1.9 mg per 100 g · 13 mg per 200 calories
21. 21
    Amaranth leaves

    Amaranth leaves, cooked, boiled, drained, with salt · 1 cup (132 g)
    3.0mg17% DV · 2.3 mg per 100 g · 22 mg per 200 calories
22. 22
    Borage

    Borage, raw · 1 cup (1" pieces) (89 g)
    2.9mg16% DV · 3.3 mg per 100 g · 31 mg per 200 calories
23. 23
    Succotash

    Succotash, (corn and limas), cooked, boiled, drained, without salt · 1 cup (192 g)
    2.9mg16% DV · 1.5 mg per 100 g · 2.6 mg per 200 calories
24. 24
    Asparagus

    Asparagus, raw · 1 cup (134 g)
    2.9mg16% DV · 2.1 mg per 100 g · 21 mg per 200 calories
25. 25
    Beets

    Beets, canned, drained solids · 1 cup, diced (157 g)
    2.9mg16% DV · 1.8 mg per 100 g · 12 mg per 200 calories
26. 26
    Turnip greens and turnips

    Turnip greens and turnips, frozen, cooked, boiled, drained, without salt · 1 cup (163 g)
    2.9mg16% DV · 1.8 mg per 100 g · 10 mg per 200 calories
27. 27
    Mung beans

    Mung beans, mature seeds, cooked, boiled, without salt · 1 cup (202 g)
    2.8mg16% DV · 1.4 mg per 100 g · 2.7 mg per 200 calories
28. 28
    Beet greens

    Beet greens, cooked, boiled, drained, with salt · 1 cup (1" pieces) (144 g)
    2.7mg15% DV · 1.9 mg per 100 g · 14 mg per 200 calories
29. 29
    Jute

    Jute, potherb, cooked, boiled, drained, without salt · 1 cup (87 g)
    2.7mg15% DV · 3.1 mg per 100 g · 17 mg per 200 calories
30. 30
    White mushrooms

    Mushrooms, white, cooked, boiled, drained, with salt · 1 cup pieces (156 g)
    2.7mg15% DV · 1.7 mg per 100 g · 12 mg per 200 calories
31. 31
    Sprouted peas

    Peas, mature seeds, sprouted, raw · 1 cup (120 g)
    2.7mg15% DV · 2.3 mg per 100 g · 3.6 mg per 200 calories
32. 32
    Arrowroot

    Arrowroot, raw · 1 cup, sliced (120 g)
    2.7mg15% DV · 2.2 mg per 100 g · 6.8 mg per 200 calories
33. 33
    Straw mushrooms

    Mushrooms, straw, canned, drained solids · 1 cup (182 g)
    2.6mg14% DV · 1.4 mg per 100 g · 8.9 mg per 200 calories
34. 34
    Sprouted lentils

    Lentils, sprouted, raw · 1 cup (77 g)
    2.5mg14% DV · 3.2 mg per 100 g · 6.1 mg per 200 calories
35. 35
    Green peas

    Peas, green, cooked, boiled, drained, with salt · 1 cup (160 g)
    2.5mg14% DV · 1.5 mg per 100 g · 3.7 mg per 200 calories
36. 36
    Pigeonpeas

    Pigeonpeas, immature seeds, cooked, boiled, drained, without salt · 1 cup (153 g)
    2.4mg13% DV · 1.6 mg per 100 g · 2.8 mg per 200 calories
37. 37
    Garlic

    Garlic, raw · 1 cup (136 g)
    2.3mg13% DV · 1.7 mg per 100 g · 2.3 mg per 200 calories
38. 38
    Pumpkin leaves

    Pumpkin leaves, cooked, boiled, drained, without salt · 1 cup (71 g)
    2.3mg13% DV · 3.2 mg per 100 g · 30 mg per 200 calories
39. 39
    Potato

    Potatoes, canned, drained solids, no salt added · 1 cup (180 g)
    2.3mg13% DV · 1.3 mg per 100 g · 4.2 mg per 200 calories
40. 40
    Mustard spinach

    Mustard spinach, (tendergreen), raw · 1 cup, chopped (150 g)
    2.3mg13% DV · 1.5 mg per 100 g · 14 mg per 200 calories
41. 41
    Collards

    Collards, cooked, boiled, drained, with salt · 1 cup, chopped (190 g)
    2.1mg12% DV · 1.1 mg per 100 g · 6.8 mg per 200 calories
42. 42
    Taro

    Taro, tahitian, cooked, with salt · 1 cup slices (137 g)
    2.1mg12% DV · 1.6 mg per 100 g · 7.1 mg per 200 calories
43. 43
    Sauerkraut

    Sauerkraut, canned, solids and liquids · 1 cup (142 g)
    2.1mg12% DV · 1.5 mg per 100 g · 15 mg per 200 calories
44. 44
    Seaweed

    Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated · 0.25 cup (25 g)
    2.0mg11% DV · 8.1 mg per 100 g · 52 mg per 200 calories
45. 45
    Jalapeno peppers

    Peppers, jalapeno, canned, solids and liquids · 1 cup, sliced (104 g)
    2.0mg11% DV · 1.9 mg per 100 g · 14 mg per 200 calories
46. 46
    Fava beans

    Beans, fava, in pod, raw · 1 cup (126 g)
    2.0mg11% DV · 1.6 mg per 100 g · 3.5 mg per 200 calories
47. 47
    Winter squash

    Squash, winter, acorn, cooked, baked, without salt · 1 cup, cubes (205 g)
    1.9mg11% DV · 0.9 mg per 100 g · 3.3 mg per 200 calories
48. 48
    Dandelion greens

    Dandelion greens, cooked, boiled, drained, without salt · 1 cup, chopped (105 g)
    1.9mg11% DV · 1.8 mg per 100 g · 11 mg per 200 calories
49. 49
    Mustard greens

    Mustard greens, frozen, unprepared · 1 cup, chopped (146 g)
    1.9mg11% DV · 1.3 mg per 100 g · 13 mg per 200 calories
50. 50
    Chanterelle mushrooms

    Mushrooms, Chanterelle, raw · 1 cup (54 g)
    1.9mg11% DV · 3.5 mg per 100 g · 22 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead: