Vegetables High in Iron: Top 30 per 100 g & per Serving
Per 100 g, the vegetables highest in iron are Morel mushrooms (raw) (12 mg, 68% DV), Sun-dried tomatoes (9.1 mg, 51% DV) and Lemon grass (raw) (8.2 mg, 45% DV). Per typical serving, Morel mushrooms (raw) gives the most: 1 cup (66 g) has 8 mg (45% DV). 30 of the 123 vegetables ranked are a good source (10% DV or more) in a typical serving; 6 reach 20% DV, the FDA bar for “high in”.
Highest in iron per 100 g
30 of 123 ranked vegetables, most iron first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Morel mushrooms (raw) | 12 mg68% DV | 1 cup66 g | 8 mg45% DV | 79 mg |
| 2 | Sun-dried tomatoes | 9.1 mg51% DV | 1 cup54 g | 4.9 mg27% DV | 7 mg |
| 3 | Lemon grass (raw) | 8.2 mg45% DV | 1 cup67 g | 5.5 mg30% DV | 17 mg |
| 4 | Spinach (cooked, boiled, drained, without salt) | 3.6 mg20% DV | 1 cup180 g | 6.4 mg36% DV | 31 mg |
| 5 | Chanterelle mushrooms (raw) | 3.5 mg19% DV | 1 cup54 g | 1.9 mg10% DV | 22 mg |
| 6 | Potato skin (raw) | 3.2 mg18% DV | 1 skin38 g | 1.2 mg7% DV | 11 mg |
| 7 | Lentils (sprouted, raw) | 3.2 mg18% DV | 1 cup77 g | 2.5 mg14% DV | 6.1 mg |
| 8 | Grape leaves (raw) | 2.6 mg15% DV | 1 cup14 g | 0.37 mg2% DV | 5.7 mg |
| 9 | Kimchi | 2.5 mg14% DV | 1 cup150 g | 3.8 mg21% DV | 33 mg |
| 10 | Edamame (frozen, prepared) | 2.3 mg13% DV | 1 cup155 g | 3.5 mg20% DV | 3.8 mg |
| 11 | Peas (mature seeds, sprouted, raw) | 2.3 mg13% DV | 1 cup120 g | 2.7 mg15% DV | 3.6 mg |
| 12 | Pumpkin leaves (raw) | 2.2 mg12% DV | 1 cup39 g | 0.87 mg5% DV | 23 mg |
| 13 | Leeks (raw) | 2.1 mg12% DV | 1 leek89 g | 1.9 mg10% DV | 6.9 mg |
| 14 | Edible-podded peas (raw) | 2.1 mg12% DV | 10 pea pods34 g | 0.71 mg4% DV | 9.9 mg |
| 15 | Balsam-pear (leafy tips, raw) | 2 mg11% DV | 1 leaf4 g | 0.08 mg<1% DV | 14 mg |
| 16 | Pinto beans (mature seeds, sprouted, raw) | 2 mg11% DV | 100 g | 2 mg11% DV | 6.4 mg |
| 17 | Navy beans (mature seeds, sprouted, raw) | 1.9 mg11% DV | 1 cup104 g | 2 mg11% DV | 5.8 mg |
| 18 | Garlic (raw) | 1.7 mg9% DV | 1 cup136 g | 2.3 mg13% DV | 2.3 mg |
| 19 | Fava beans (in pod, raw) | 1.6 mg9% DV | 1 cup126 g | 2 mg11% DV | 3.5 mg |
| 20 | Peas and onions (frozen, unprepared) | 1.5 mg9% DV | 1/2 cup69 g | 1.1 mg6% DV | 4.4 mg |
| 21 | Onions (spring or scallions, raw) | 1.5 mg8% DV | 1 medium15 g | 0.22 mg1% DV | 9.3 mg |
| 22 | Green peas (raw) | 1.5 mg8% DV | 1 cup145 g | 2.1 mg12% DV | 3.6 mg |
| 23 | Oyster mushrooms (raw) | 1.3 mg7% DV | 1 large148 g | 2 mg11% DV | 8.1 mg |
| 23 | Sweet potato (canned, mashed) | 1.3 mg7% DV | 1 can496 g | 6.6 mg37% DV | 2.6 mg |
| 25 | Artichokes (globe or french, raw) | 1.3 mg7% DV | 1 artichoke128 g | 1.6 mg9% DV | 5.4 mg |
| 26 | Butterhead lettuce (raw) | 1.2 mg7% DV | 1 head163 g | 2 mg11% DV | 19 mg |
| 27 | Welsh onions (raw) | 1.2 mg7% DV | 100 g | 1.2 mg7% DV | 7.2 mg |
| 28 | Brussels sprouts (cooked, boiled, drained, without salt) | 1.2 mg7% DV | 1 sprout21 g | 0.25 mg1% DV | 6.7 mg |
| 28 | Red leaf lettuce (raw) | 1.2 mg7% DV | 1 leaf outer17 g | 0.2 mg1% DV | 18 mg |
| 28 | Hot chili peppers (green, raw) | 1.2 mg7% DV | 1 pepper45 g | 0.54 mg3% DV | 6 mg |
Most iron per typical serving
The same vegetables ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Morel mushrooms (raw) | 12 mg68% DV | 1 cup66 g | 8 mg45% DV | 79 mg |
| 2 | Sweet potato (canned, mashed) | 1.3 mg7% DV | 1 can496 g | 6.6 mg37% DV | 2.6 mg |
| 3 | Spinach (cooked, boiled, drained, without salt) | 3.6 mg20% DV | 1 cup180 g | 6.4 mg36% DV | 31 mg |
| 4 | Lemon grass (raw) | 8.2 mg45% DV | 1 cup67 g | 5.5 mg30% DV | 17 mg |
| 5 | Sun-dried tomatoes | 9.1 mg51% DV | 1 cup54 g | 4.9 mg27% DV | 7 mg |
| 6 | Kimchi | 2.5 mg14% DV | 1 cup150 g | 3.8 mg21% DV | 33 mg |
| 7 | Edamame (frozen, prepared) | 2.3 mg13% DV | 1 cup155 g | 3.5 mg20% DV | 3.8 mg |
| 8 | Cauliflower (green, raw) | 0.73 mg4% DV | 1 head431 g | 3.1 mg17% DV | 4.7 mg |
| 9 | Green leaf lettuce (raw) | 0.86 mg5% DV | 1 head360 g | 3.1 mg17% DV | 11 mg |
| 10 | Winter squash (acorn, raw) | 0.7 mg4% DV | 1 squash431 g | 3 mg17% DV | 3.5 mg |
| 11 | Peas (mature seeds, sprouted, raw) | 2.3 mg13% DV | 1 cup120 g | 2.7 mg15% DV | 3.6 mg |
| 12 | Lentils (sprouted, raw) | 3.2 mg18% DV | 1 cup77 g | 2.5 mg14% DV | 6.1 mg |
| 13 | Carrots (canned, no salt added, solids and liquids) | 0.52 mg3% DV | 1 can454 g | 2.4 mg13% DV | 4.5 mg |
| 13 | Carrots (canned, regular pack, solids and liquids) | 0.52 mg3% DV | 1 can454 g | 2.4 mg13% DV | 4.5 mg |
| 15 | Garlic (raw) | 1.7 mg9% DV | 1 cup136 g | 2.3 mg13% DV | 2.3 mg |
Most iron per 200 kcal
Nutrient density: iron for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Morel mushrooms (raw) | 12 mg68% DV | 1 cup66 g | 8 mg45% DV | 79 mg |
| 2 | Kimchi | 2.5 mg14% DV | 1 cup150 g | 3.8 mg21% DV | 33 mg |
| 3 | Spinach (cooked, boiled, drained, without salt) | 3.6 mg20% DV | 1 cup180 g | 6.4 mg36% DV | 31 mg |
| 4 | Pumpkin leaves (raw) | 2.2 mg12% DV | 1 cup39 g | 0.87 mg5% DV | 23 mg |
| 5 | Chanterelle mushrooms (raw) | 3.5 mg19% DV | 1 cup54 g | 1.9 mg10% DV | 22 mg |
| 6 | Butterhead lettuce (raw) | 1.2 mg7% DV | 1 head163 g | 2 mg11% DV | 19 mg |
| 7 | Red leaf lettuce (raw) | 1.2 mg7% DV | 1 leaf outer17 g | 0.2 mg1% DV | 18 mg |
| 8 | Lemon grass (raw) | 8.2 mg45% DV | 1 cup67 g | 5.5 mg30% DV | 17 mg |
| 9 | Balsam-pear (leafy tips, raw) | 2 mg11% DV | 1 leaf4 g | 0.08 mg<1% DV | 14 mg |
| 10 | Bok choy (pak-choi, raw) | 0.8 mg4% DV | 1 cup70 g | 0.56 mg3% DV | 12 mg |
| 11 | Green leaf lettuce (raw) | 0.86 mg5% DV | 1 head360 g | 3.1 mg17% DV | 11 mg |
| 12 | Potato skin (raw) | 3.2 mg18% DV | 1 skin38 g | 1.2 mg7% DV | 11 mg |
| 13 | Edible-podded peas (raw) | 2.1 mg12% DV | 10 pea pods34 g | 0.71 mg4% DV | 9.9 mg |
| 14 | Onions (spring or scallions, raw) | 1.5 mg8% DV | 1 medium15 g | 0.22 mg1% DV | 9.3 mg |
| 15 | Oyster mushrooms (raw) | 1.3 mg7% DV | 1 large148 g | 2 mg11% DV | 8.1 mg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with iron, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Carrot (dehydrated) | 3.9 mg22% DV | 1 cup74 g | 2.9 mg16% DV | 2.3 mg |
| Onions (dehydrated flakes) | 1.6 mg9% DV | 1 tbsp5 g | 0.08 mg<1% DV | 0.89 mg |
| Pumpkin pie mix (canned) | 1.1 mg6% DV | 1 cup270 g | 2.9 mg16% DV | 2 mg |
Which foods are ranked
- The 123 vegetables on CalorieExplorer with a reported iron value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 mg are ranked (123 vegetables); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for iron, 18 mg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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