Have A Plant®: The Plant-Forward Eating Guide
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What are some vegetables that are high in iron?


To be considered “high” in a nutrient the food must provide 20% or more of the recommended Daily Value in a reasonable serving. Reasonable serving is the important piece of the puzzle, because plant foods are not known for their high bioavailable iron content. In fact, it’s recommended that vegans and vegetarians consume 1.8x more iron than someone who eats meat.

But don’t worry. Getting adequate iron from plants is totally doable. Here are a few that can live up to the HIGH in IRON label!

Serving Size: 1 cup cooked

20-30% Daily Value
Black beans
Pinto beans
Swiss Chard
Kidney beans

31-37% Daily Value
Dried apricots (do not need to be cooked)
Navy beans

49% Daily Value

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