What vegetables are high in iron?

Answer

Background On Iron

• The daily value (DV) for iron is 18 milligrams (mg) for adults and children ages 4+. The DV for iron for children ages 1-3 is 7 mg.
• There are two main types of iron – heme and non-heme. Heme iron is found in meat, fish and poultry, and is the form of iron that is most readily absorbed by the body. Non-heme iron is found in plant-based foods like fruits, vegetables and nuts and are an important part of a well-balanced diet.
• To help the body absorb more iron, eat iron-rich foods alongside foods high in vitamin C at the same meal. Examples of foods that are high in vitamin C include citrus fruits, tomatoes, broccoli and strawberries. Using a cast-iron pan to cook iron-rich foods also helps add more iron into your food.

Iron-Rich Fruits & Vegetables 

• Beans (chickpeas, kidney, lima, pinto, white, etc.)
• Beet Greens
• Broccoli
• Canned Tomato Products
• Collard Greens
• Dandelion Greens
• Dates
• Dried Apricots
• Edamame (Green Soybeans)
• Figs
• Green (String) Beans
• Green Peas
• Kale
• Lentils
• Prunes (Dried Plums)
• Raisins
• Spinach
• Strawberries
• Sweetpotatoes
• Swiss Chard
• Watermelon