Which Vegetables Have Iron?


Quick Answer

A variety of vegetables contain iron. Dark leafy vegetables and legumes are the most likely vegetables to contain significant amounts of iron. Spinach, soybeans, chickpeas and lentils are some other examples of vegetables with high iron content.

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Full Answer

There are two types of iron: heme and non-heme. Heme iron is the form most easily absorbed. It is found only in meat, poultry and fish. Non-heme iron is less easily absorbed. It is also found in meat sources, but it is the only iron found in plant sources. Because of this, vegetarians must consume more iron than non-vegetarians, as well as consuming the compounds that increase iron absorption. Vitamin C is one such compound.

Soybeans have the highest iron content of all vegetables, with 8.8 milligrams per cup of cooked beans. Lentils are next, with 6.6 milligrams per cup. Spinach is third, with 6.4 milligrams per cup. Other legumes, such as chickpeas, black beans, black-eyed peas, lima beans and pinto beans, have between 3.6 to 4.5 milligrams per cup of cooked beans. Other greens, such as turnip greens, beet greens, bok choy and kale, have between 1.2 to 3.2 milligrams. Other sources of vegetable iron include potatoes, broccoli, Brussels sprouts and peas.

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