Vegetables provide iron, but which vegetables are highest in iron cannot be answered well with a ranking alone. Plant iron is mainly non-haem iron and its absorption is more variable than haem iron from meat.
Vegetables highest in iron per 100 grams
| Vegetable | Approx. iron |
|---|---|
| Spinach | 2.5–3 mg/100 g |
| Swiss chard | 2–2.5 mg/100 g |
| Fresh peas | ≈ 1.5 mg/100 g |
| Artichoke | 1.3–1.5 mg/100 g |
| Broccoli | ≈ 1 mg/100 g |
| Green beans | ≈ 1 mg/100 g |
| Tomato | ≈ 0.5 mg/100 g |
Quick answer: spinach and Swiss chard usually rank near the top among common vegetables. However, 3 mg of plant iron is not nutritionally identical to 3 mg from meat in terms of absorption.
How to read this comparison
Comparing foods per 100 g is useful for ranking nutrient density, but it is not the same as comparing normal serving sizes. Portion size, water content and cooking method can substantially change what reaches the plate.
To avoid misleading rankings, this guide uses raw edible food as the reference whenever possible. Figures are approximate because variety, soil, climate, ripeness, storage and preparation all introduce natural variation.
Raw and cooked are not the same
Cooking changes food weight and therefore nutrient concentration per 100 g. Water-soluble vitamins may also be reduced by heat and by leaching into cooking water. Minerals and fibre are not destroyed in the same way, but water loss or gain still changes per-weight values.
Whenever you compare two nutrition tables, first check that both refer to the same food state. Mixing raw and boiled values can change a ranking without representing a true like-for-like difference.
Does spinach really contain a lot of iron?
Spinach contains more iron than many vegetables, but its reputation is often oversimplified. Total amount matters, as do chemical form and the rest of the meal.
Per 100 grams and per serving can produce a different order
A per-100-gram table gives every food the same measuring stick, but typical serving sizes can change the practical importance of the result. Some vegetables are eaten in large portions and others in much smaller amounts, so this ranking is a starting point rather than a universal list of the “best” vegetables.
Raw, cooked and cooking water
Minerals are relatively stable to heat, but some can move into cooking water when vegetables are boiled. If that liquid is discarded, the amount remaining on the plate can change. Steaming, sautéing and boiling are not identical, and values per 100 grams also shift as vegetables gain or lose water.
What to look at when choosing vegetables for iron
Use this page to see which vegetables stand out within the vegetable group. For a direct comparison between animal and plant iron, see our meat-versus-legume iron guide. For practical absorption strategies, use the guide to improving iron availability from legumes. This keeps the present page focused on vegetables, serving size and preparation.
Questions about vegetables and iron
Does cooking destroy iron?
Iron is not destroyed like a heat-sensitive vitamin, although some may move into the cooking liquid. Preparation method and whether that liquid is eaten or discarded both matter.
Is spinach the only vegetable worth considering?
No. Several vegetables contribute iron, and the real serving plus the rest of the food’s nutrient profile are more useful than a single headline number.
Sources
Approximate values based on Spanish food-composition references and publications from the Spanish Nutrition Foundation.
