Health, Nutrition

14 Vegetables High In Iron Worth Adding To Your Diet

Here are 14 vegetables high in iron worth adding to your diet if you want to strengthen your body and stay healthy. These 14 vegetables probably contain more iron than meat! They can be used in salads, consumed raw as snacks or you could simply make some delicious smoothies and drink them as meal replacements for fast weight loss.

Note: Some vegetables may interact with certain medications, therefore, we recommend consulting with your doctor before you consume foods in large amounts.

14 Vegetables High In Iron Worth Adding To Your Diet

14 Vegetables High In Iron Worth Adding To Your Diet

Iron deficiency is a very common condition that affects millions of people worldwide today due to unhealthy food choices. It is recommended that the daily intake for men should be around 9 mg daily while women and children should get at least 18 mg daily. Pregnant women and breastfeeding mothers should get a minimum of 20 mg of iron.

Some of the best natural food sources of iron include seaweed, red meat, crustaceans, chocolate, and spices. Iron deficiency can cause symptoms such as fatigue, exhaustion, weak immunity, and reduce physical and mental performance.

Main Causes Of Iron Deficiency

  • An unbalanced diet or the consumption of foods low in iron
  • Pregnancy and breastfeeding
  • Reduced iron absorption caused by gluten intolerance, inflammatory bowel disease, or other common intestinal disorders.
  • Excessive tea or calcium intake.
  • Blood loss during heavy periods or childbirth.


Spinach is very low in calories but they are also very high in iron, vitamin A, and important antioxidants that your body needs to function properly. Eating spinach cooked will enhance it’s iron content significantly.


Almost all soy-based foods are rich in thiamine, magnesium, selenium, and calcium, and tofu is no exception! Only 126 grams of tofu contains up to 3.6 mg of iron or 19% of the recommended daily intake. Consuming tofu regularly will help enhance insulin sensitivity, relieve menopausal symptoms, and lower the risk of heart disease.


Yes, nuts are very high in calories and not your best choice of foods when trying to lose weight but they are also high in healthy oils known as omega 3 fatty acids which are important for heart health. Peanuts, pistachios, almonds, hazelnuts, dates, and figs are all very rich in iron. Only 100 grams of nuts contains 14% of iron.

Dark Chocolate

Dark chocolate that contains around 70% of real cocoa is very high in powerful antioxidants, copper, magnesium, and prebiotic fiber. Prebiotic fiber helps increase healthy bacteria in the intestines. Only 100 grams of dark chocolate contains 11.9mg of iron. Consuming dark chocolate at least 4 times per week will help regulates high cholesterol levels and lower the risk of strokes and heart diseases.

Mung bean

It is common knowledge that legumes are very rich in important antioxidants, fiber, and carbs but did you know that mung beans have the highest amount of iron content amongst beans? Only 100 grams of mung beans contain 1.8 mg of iron.

Other important benefits of eating mung beans regularly are that they will provide your body with nutrients and vitamins such as potassium, copper, and zinc, they also help lower the risk of colorectal cancer, aids in weight loss, prevent diabetes, and lower the risk of heart diseases.


Beets are high in betanin, magnesium, calcium and only 100 grams contains 1.8 mg of iron. This powerful liver and blood cleansing vegetable is also rich in folic acid which is known to increase the assimilation of carbohydrates.


Lentils are very high in fiber, vitamin B, magnesium and only 100 grams of lentils contain 3.3mg of iron. Consuming lentils at least 3 times per week will help with digestion, strong bones and is very beneficial for pregnant women and athletes.


Broccoli is very nutritious and is known to help the body absorb iron significantly. Just 100 grams of this green veggie contains 1 mg of iron 168% of vitamin C, vitamin K, 2.6 grams of fiber, and folates. Broccoli contains cancer-fighting properties such as indole, sulforaphane, and glucosinolates.


Kale contains 8% of iron and is filled with Vitamin C and A. 100 grams of kale contains 199% of vitamin A and 200% of vitamin C. This amazing leafy green vegetable also contains vitamin K, fiber which helps with blood clots and reduces constipation.

Note: Vitamin K intervenes with blood coagulation therefore if you are on blood thinners, please consult with your doctor before consuming high amounts of kale.

Pumpkin seeds

Pumpkin seeds are very rich in essential vitamins and minerals such as magnesium, zinc, phosphorus, vitamin A, F, B, and E. Only 100 grams of pumpkin seeds contains 19 g of protein and 3.3mg of iron. These little guys are filled with fatty acids and polyunsaturated fatty acids, and the oil extracted from these seeds contains up to six times more linoleic acid than olive oil.

We recommend you reduce the consumption of foods that can inhibit the assimilation of iron intake like coffee, tea, calcium in dairy when eating iron-rich foods. Increase your intake of foods that are high in vitamin C such as kiwi, orange, tangerine, and lemons.


There you have it! 14 Vegetables High In Iron You now know about! if you liked this post, please share it with your friends and family, and also take a moment to follow us on Pinterest for more helpful tips and remedies!