What are some vegetables that are high in iron?

Answer

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
Tofu
Tempeh
Swiss Chard
Chickpeas
Kidney beans

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

49% Daily Value
Soybeans