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

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.

Plant iron versus meat iron

Vegetable iron is non-haem. Beef also provides haem iron, which is generally more bioavailable. A fair comparison therefore separates amount from bioavailability.

How to improve absorption

• Pair meals with vitamin C such as peppers, tomatoes, citrus or kiwi.
• Use several iron sources across the day.
• Judge the whole diet rather than one food.
• Vegetarian and vegan diets need particular attention to iron and vitamin B12.

See our guide to vegetables highest in vitamin C.

Does cooking change iron?

Heat does not destroy iron in the way it can degrade a sensitive vitamin, but some can move into cooking water and weight changes alter the per-100-g value.

What else do these vegetables provide?

Spinach and Swiss chard provide folate; broccoli is rich in vitamin C; artichokes stand out for fibre; peas combine fibre and plant protein. See our overview of vegetable nutrients.

Frequently asked questions

Which vegetable has the most iron?

Among everyday options, spinach and Swiss chard often rank near the top per 100 g.

Is spinach iron well absorbed?

It is non-haem iron and absorption is more variable; vitamin C in the same meal can help.

Does broccoli contain iron?

Yes, although it is not among the highest; it also provides vitamin C and folate.

Does boiling remove iron?

Heat does not destroy iron, but some can move into cooking water and water changes alter concentration.

Do vegetables contribute meaningful iron?

Yes. Vegetables contribute to total iron intake in the Spanish diet.

Sources

Approximate values based on Spanish food-composition references and publications from the Spanish Nutrition Foundation.

How to use this information when shopping and cooking

A nutrition table is a tool for understanding differences, not a list of “good” and “bad” foods. In a weekly shop it makes more sense to combine several vegetables — leafy greens, cruciferous vegetables, peppers, tomatoes and seasonal produce — than to chase the number-one food for one nutrient every day.

Edible yield matters too. One hundred grams purchased is not always one hundred grams eaten: stems, outer leaves, skins and discarded parts change the real amount. In an actual diet, variety, frequency and serving size matter as much as the per-100-g number.

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