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10 Popular Vegetables High In Iron

What vegetables are high in iron, an essential mineral required to make hemoglobin? Spinach, leeks, beet greens... Discover more in our interactive infographic.
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Iron Vegetables

Tomatoes / sun dried

Tomatoes
Iron per 100g:
9.09 mg
total
91% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
114% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
83% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
114% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
114% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
114% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
114% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
91% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
114% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
61% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
51% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
51% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
114% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
114% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Vegetables

Parsley / fresh

Parsley
Iron per 100g:
6.2 mg
total
62% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
78% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
56% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
78% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
78% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
78% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
78% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
62% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
78% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
41% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
34% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
34% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
78% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
78% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Vegetables

Spinach / boiled, drained

Spinach
Iron per 100g:
3.57 mg
total
36% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
24% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Vegetables

Spinach / raw

Spinach
Iron per 100g:
2.71 mg
total
27% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
25% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
34% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
18% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
15% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
15% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
34% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
34% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Vegetables

Beet greens / raw

Beet greens
Iron per 100g:
2.57 mg
total
26% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
23% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
32% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
17% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
14% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
14% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
32% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
32% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Vegetables

Swiss chard / boiled, drained

Swiss chard
Iron per 100g:
2.26 mg
total
23% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
28% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
21% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
28% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
28% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
28% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
28% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
23% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
28% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
15% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
13% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
13% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
28% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
28% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Vegetables

Leeks, bulb & lower leaf / raw

Leeks, bulb & lower leaf
Iron per 100g:
2.1 mg
total
21% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
19% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
14% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
12% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
12% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Vegetables

Peas, edible-podded / raw

Peas, edible-podded
Iron per 100g:
2.08 mg
total
21% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
19% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
14% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
12% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
12% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Vegetables

Coriander leaves / raw

Coriander leaves
Iron per 100g:
2.1 mg
total
21% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
19% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
14% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
12% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
12% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Vegetables

Chives, raw / raw

Chives, raw
Iron per 100g:
1.6 mg
total
16% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
20% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
15% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
20% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
20% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
20% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
20% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
16% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
11% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
9% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
9% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
/

Recommended Dietary Allowance (RDA)

The average daily dietary nutrient intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 percent) healthy individuals in a particular life stage and gender group.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

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Choose age:

4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs