List of Fruits and Vegetables High in Iron

Annette McDermott
Iron-rich tomatoes and spinach

Iron plays a crucial role in delivering oxygen throughout the body. If you don't get enough, you may develop iron deficiency. Meat is a good source of iron, but fruits and vegetables are another option for vegetarians or anyone who avoids meat.

Iron-Rich Fruits and Vegetables

The National Institutes of Health indicates that foods which provide 20 percent or higher of a nutrient's Recommended Dietary Allowance (RDA) are a high source of that nutrient. Most fruits and vegetables are not considered high in iron and fall short of this equation. Most meats fall short as well, except for organ meats.

According to an article by Amanda Rose, PhD, it's also more challenging to meet the iron RDA if you eat vegetables with "iron inhibitors," which are foods or beverages that prevent the absorption of iron. On the other hand, eating foods rich in vitamin C, such as oranges, lemons or grapefruit, helps your body absorb iron.

Some fruits and vegetables contain more iron than others. The following chart lists those that have the highest iron content. Many green vegetables have a higher iron content when cooked than raw. The nutritional values below come from Self Nutrition Data.

Food Item Iron Content Ways to Use
High-Iron Fruits and Vegetables
Beet greens, boiled (1 cup) 2.7 mg Add to salads or eat with other leafy greens
Dandelion greens, boiled (1 cup)

1.9 mg

Boil alone or with other leafy greens; add to salads
Figs, dried (1/2 cup dried) 1.5 mg Chop and sprinkle on salads, yogurt or hot cereal
Green peas, boiled (1/2 cup) 2.5 mg Boil and top with fresh herbs or add to pasta or green salads
Kale, cooked (1 cup) 1.2 mg Saute or boil and eat alone or with other greens
Lima beans, boiled (1/2 cup) 4.5 mg Boil and add fresh herbs, bake in casseroles or add to green salads
Parsley, raw (1/2 cup) 1.8 mg Use as edible garnish or chop and add to fruit or vegetable salads
Potato, baked (1 large, baked with skin) 3.2 mg Mash or eat whole topped with fresh, chopped herbs and/or vegetables
Prune juice (1 cup) 3.0 mg Drink alone or add to smoothies
Pumpkin, canned (1/2 cup) 1.7 mg Add to smoothies or yogurt or top with honey and granola; use in baked goods
Raisins (1/2 cup) 1.5 mg Add to hot or cold cereal, yogurt or smoothies
Spinach, boiled (1 cup) 6.4 mg Mix with other leafy greens and drizzle with olive oil and seasonings
Sweet potato, boiled and mashed (1 cup) 2.4 mg Top with brown sugar and cinnamon or bake in a casserole
Swiss chard, boiled (1 cup) 4.0 mg Use in soups, stews
Tomatoes, canned and stewed (1/2 cup) 2.0 mg Add to sauces, stews or vegetarian chili
Tomato paste (1/4 cup) 1.9 mg

Stir into sauces and casseroles

Take a Balanced Approach

It may be challenging to get your iron RDA by eating fruits and vegetables alone. However, if you eat them as part of a balanced diet that includes lean meats, legumes, grains and seeds, you'll likely meet your iron goal. In addition, consider boiling or sauteing fruits and vegetables in a cast iron skillet. According to the Journal of Food Science, that will increase a food's iron content.

List of Fruits and Vegetables High in Iron