Configuration
My Food List
Options ⌄

Select a nutrient to rank.

Choose a food group.

Highest or Lowest?
Serving Size

<- View Results
Click the "+" button to add any food to this list.

200 Vegetables Highest in Iron

Ranked by a serving size.

Click to Change Configuration

18mg Iron = 100% DV
  1. Morel Mushrooms
    8mg (45% DV) in 1 cup
  2. Cooked Spinach
    6.4mg (36% DV) in 1 cup
  3. Citronella (Lemon Grass)
    5.5mg (30% DV) in 1 cup
  4. Palm Hearts (Canned)
    4.6mg (25% DV) in 1 cup
  5. Canned Tomato Puree
    4.5mg (25% DV) in 1 cup
  6. Canned Asparagus
    4.4mg (25% DV) in 1 cup
  7. Cooked Lima Beans
    4.2mg (23% DV) in 1 cup
  8. Canned Lima Beans
    4mg (22% DV) in 1 cup
  9. Cooked Swiss Chard
    4mg (22% DV) in 1 cup, chopped
  10. Cooked Podded Peas
    3.8mg (21% DV) in 1 cup
  11. Kimchi
    3.8mg (21% DV) in 1 cup
  12. Cooked Chrysanthemum
    3.7mg (21% DV) in 1 cup (1 Inch pieces)
  13. Parsley
    3.7mg (21% DV) in 1 cup chopped
  14. Canned Pumpkin
    3.4mg (19% DV) in 1 cup
  15. Mashed Sweet Potatoes
    3.4mg (19% DV) in 1 cup
  16. Cooked Snow Peas
    3.2mg (18% DV) in 1 cup
  17. Cooked Lentil Sprouts
    3.1mg (17% DV) in 100 grams
  18. Succotash
    2.9mg (16% DV) in 1 cup
  19. Asparagus
    2.9mg (16% DV) in 1 cup
  20. Spirulina
    2.8mg (16% DV) in 100 grams
  21. Cooked Beet Greens
    2.7mg (15% DV) in 1 cup (1 Inch pieces)
  22. Jute Potherb (Molokhiya) (Cooked)
    2.7mg (15% DV) in 1 cup
  23. Cooked White Button Mushrooms
    2.7mg (15% DV) in 1 cup pieces
  24. Pea Sprouts
    2.7mg (15% DV) in 1 cup
  25. Arrowroot
    2.7mg (15% DV) in 1 cup, sliced
  26. Canned Straw Mushrooms
    2.6mg (14% DV) in 1 cup
  27. Cooked Scotch Kale
    2.5mg (14% DV) in 1 cup, chopped
  28. Lentil Sprouts
    2.5mg (14% DV) in 1 cup
  29. Cooked Green Peas
    2.5mg (14% DV) in 1 cup
  30. Green Peas (Cooked)
    2.5mg (14% DV) in 1 cup
  31. Boiled Sweet Potatoes
    2.4mg (13% DV) in 1 cup, mashed
  32. Pumpkin Leaves (Cooked)
    2.3mg (13% DV) in 1 cup
  33. Mustard Spinach
    2.3mg (13% DV) in 1 cup, chopped
  34. Sun-dried Hot Chile Peppers
    2.2mg (12% DV) in 1 cup
  35. Cooked Collards
    2.1mg (12% DV) in 1 cup, chopped
  36. Cooked Tahitian Taro
    2.1mg (12% DV) in 1 cup slices
  37. Peas
    2.1mg (12% DV) in 1 cup
  38. Sauerkraut
    2.1mg (12% DV) in 1 cup
  39. Scotch Kale
    2mg (11% DV) in 1 cup, chopped
  40. Dried Spirulina Seaweed
    2mg (11% DV) in 1 tablespoon
  41. Canned Tomato Paste
    2mg (11% DV) in 1/4 cup
  42. Baked Acorn Squash
    1.9mg (11% DV) in 1 cup, cubes
  43. Cooked Dandelion Greens
    1.9mg (11% DV) in 1 cup, chopped
  44. Chantarelle Mushrooms
    1.9mg (10% DV) in 1 cup
  45. Brussels Sprouts (Cooked)
    1.9mg (10% DV) in 1 cup
  46. Leeks
    1.9mg (10% DV) in 1 cup
  47. Baked Potatoes (With Skin)
    1.9mg (10% DV) in 1 potato medium
  48. Dried Ancho Peppers
    1.9mg (10% DV) in 1 pepper
  49. Green Chili Peppers
    1.8mg (10% DV) in 1 cup
  50. Pak-choi (Bok Choy) (Cooked)
    1.8mg (10% DV) in 1 cup, shredded
  51. Dandelion Greens
    1.7mg (9% DV) in 1 cup, chopped
  52. Artichokes (Globe Or French)
    1.6mg (9% DV) in 1 artichoke, medium
  53. Asparagus (Cooked)
    1.6mg (9% DV) in 1 cup
  54. Cooked Tomatoes
    1.6mg (9% DV) in 1 cup
  55. Tahitian Taro
    1.6mg (9% DV) in 1 cup slices
  56. Cooked Yellow Snap Beans
    1.6mg (9% DV) in 1 cup
  57. Kidney Bean Sprouts
    1.5mg (8% DV) in 1 cup
  58. Soybean Sprouts
    1.5mg (8% DV) in 1 cup
  59. Dried Fungi Cloud Ears
    1.5mg (8% DV) in 5 pieces
  60. Cooked Mustard Spinach
    1.4mg (8% DV) in 1 cup, chopped
  61. Cooked Pumpkin
    1.4mg (8% DV) in 1 cup, mashed
  62. Cooked Acorn Squash
    1.4mg (8% DV) in 1 cup, mashed
  63. Cooked Leeks
    1.4mg (8% DV) in 1 leek
  64. Cooked Beets
    1.3mg (7% DV) in 1 cup
  65. Yautia
    1.3mg (7% DV) in 1 cup, sliced
  66. Snow Peas
    1.3mg (7% DV) in 1 cup, whole
  67. Fiddlehead Ferns
    1.3mg (7% DV) in 100 grams
  68. Cooked Swamp Cabbage
    1.3mg (7% DV) in 1 cup, chopped
  69. Brussels Sprouts (Raw)
    1.2mg (7% DV) in 1 cup
  70. Canned Mushrooms
    1.2mg (7% DV) in 1 cup
  71. Cooked Soybean Sprouts
    1.2mg (7% DV) in 1 cup
  72. Cooked Butternut Squash
    1.2mg (7% DV) in 1 cup, cubes
  73. Cooked Mustard Greens
    1.2mg (7% DV) in 1 cup, chopped
  74. Baked Red Potatoes
    1.2mg (7% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  75. Vinespinach
    1.2mg (7% DV) in 100 grams
  76. Cooked New Zealand Spinach
    1.2mg (7% DV) in 1 cup, chopped
  77. Cooked Pumpkin Flowers
    1.2mg (7% DV) in 1 cup
  78. Chrysanthemum Leaves
    1.2mg (7% DV) in 1 cup, chopped
  79. Cooked Kale
    1.2mg (7% DV) in 1 cup, chopped
  80. Cooked Turnip Greens
    1.2mg (6% DV) in 1 cup, chopped
  81. Oyster Mushrooms
    1.1mg (6% DV) in 1 cup sliced
  82. Celeriac
    1.1mg (6% DV) in 1 cup
  83. Beets (Raw)
    1.1mg (6% DV) in 1 cup
  84. Cooked Broccoli Raab
    1.1mg (6% DV) in 1 NLEA serving
  85. Cooked Garden Cress
    1.1mg (6% DV) in 1 cup
  86. Cooked Escarole
    1.1mg (6% DV) in 1 cup
  87. Stewed Tomatoes
    1.1mg (6% DV) in 1 cup
  88. Baked Russet Potatoes
    1.1mg (6% DV) in 100 grams
  89. Broccoli (Cooked)
    1mg (6% DV) in 1 cup chopped
  90. Yellow Snap Beans
    1mg (6% DV) in 1 cup 1/2 Inch pieces
  91. Green Snap Beans (Raw)
    1mg (6% DV) in 1 cup 1/2 Inch pieces
  92. Cooked Red Cabbage
    1mg (6% DV) in 1 cup
  93. Acorn Squash
    1mg (5% DV) in 1 cup, cubes
  94. Butternut Squash
    1mg (5% DV) in 1 cup, cubes
  95. Beet Greens (Raw)
    1mg (5% DV) in 1 cup
  96. Cooked Hubbard Squash
    1mg (5% DV) in 1 cup, cubes
  97. Cooked Burdock Root
    1mg (5% DV) in 1 cup (1 Inch pieces)
  98. Cooked Taro
    1mg (5% DV) in 1 cup, sliced
  99. Mung Bean Sprouts
    0.9mg (5% DV) in 1 cup
  100. Cooked Artichokes (Globe Or French)
    0.9mg (5% DV) in 1 cup
  101. Lotus Root
    0.9mg (5% DV) in 10 slices (2-1/2 Inch dia)
  102. Swamp Cabbage
    0.9mg (5% DV) in 1 cup, chopped
  103. Pickled Beets
    0.9mg (5% DV) in 1 cup slices
  104. Mustard Greens
    0.9mg (5% DV) in 1 cup, chopped
  105. Serrano Peppers
    0.9mg (5% DV) in 1 cup, chopped
  106. Cooked Winter Squash
    0.9mg (5% DV) in 1 cup, cubes
  107. Cooked Green Beans (Previously Frozen)
    0.9mg (5% DV) in 1 cup
  108. Irishmoss Seaweed
    0.9mg (5% DV) in 2 tbsp (1/8 cup)
  109. Cooked Purslane
    0.9mg (5% DV) in 1 cup
  110. Pumpkin Leaves
    0.9mg (5% DV) in 1 cup
  111. Hash Browns
    0.9mg (5% DV) in 1 cup
  112. Broccoli Raab (Rapini)
    0.9mg (5% DV) in 1 cup chopped
  113. Purslane
    0.9mg (5% DV) in 1 cup
  114. Sweet Yellow Peppers
    0.9mg (5% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  115. Cooked Green Snap Beans
    0.8mg (5% DV) in 1 cup
  116. Spinach
    0.8mg (5% DV) in 1 cup
  117. Sweet Potatoes
    0.8mg (5% DV) in 1 cup, cubes
  118. Cooked Napa Cabbage
    0.8mg (4% DV) in 1 cup
  119. Cooked Scallop Squash
    0.8mg (4% DV) in 1 cup, mashed
  120. Cooked Sweet Potatoes
    0.8mg (4% DV) in 1 medium (2 Inch dia, 5 Inch long, raw)
  121. Parsnips
    0.8mg (4% DV) in 1 cup slices
  122. Baby Carrots
    0.8mg (4% DV) in 1 NLEA serving
  123. Bamboo Shoots
    0.8mg (4% DV) in 1 cup (1/2 Inch slices)
  124. Yellow Corn Sweet
    0.8mg (4% DV) in 1 cup
  125. Cooked Nopales
    0.7mg (4% DV) in 1 cup
  126. Red Cabbage
    0.7mg (4% DV) in 1 cup, chopped
  127. Cooked Yam
    0.7mg (4% DV) in 1 cup, cubes
  128. Dried Pasilla Peppers
    0.7mg (4% DV) in 1 pepper
  129. Butterhead Lettuce
    0.7mg (4% DV) in 1 cup, shredded or chopped
  130. Yellow Tomatoes
    0.7mg (4% DV) in 1 cup, chopped
  131. Winter Squash
    0.7mg (4% DV) in 1 cup, cubes
  132. Cooked Celeriac
    0.7mg (4% DV) in 1 cup pieces
  133. Cooked Cookneck Summer Squash
    0.7mg (4% DV) in 1 cup, sliced
  134. Cooked Zucchini
    0.7mg (4% DV) in 1 cup, sliced
  135. Broccoli
    0.7mg (4% DV) in 1 cup chopped
  136. Cooked Kohlrabi
    0.7mg (4% DV) in 1 cup slices
  137. Cooked Malabar Spinach
    0.7mg (4% DV) in 1 cup
  138. Garden Cress
    0.7mg (4% DV) in 1 cup
  139. Swiss Chard
    0.6mg (4% DV) in 1 cup
  140. Cooked Summer Squash
    0.6mg (4% DV) in 1 cup, sliced
  141. Cooked Green Cauliflower
    0.6mg (4% DV) in 1/5 head
  142. Baked Potatoes
    0.6mg (4% DV) in 100 grams
  143. Cooked Shiitake Mushrooms
    0.6mg (4% DV) in 1 cup pieces
  144. Fennel
    0.6mg (4% DV) in 1 cup, sliced
  145. Cooked Celery
    0.6mg (4% DV) in 1 cup, diced
  146. Green Tomatoes
    0.6mg (3% DV) in 1 medium
  147. Cooked Hawaiin Mountain Yam
    0.6mg (3% DV) in 1 cup, cubes
  148. Cooked Green Bell Peppers
    0.6mg (3% DV) in 1 cup, chopped or strips
  149. Cooked Red Bell Peppers
    0.6mg (3% DV) in 1 cup, strips
  150. Okra
    0.6mg (3% DV) in 1 cup
  151. Sour Pickled Cucumber
    0.6mg (3% DV) in 1 cup
  152. Rutabagas (Neeps, Swedes)
    0.6mg (3% DV) in 1 cup, cubes
  153. Turnip Greens
    0.6mg (3% DV) in 1 cup, chopped
  154. Onion Rings
    0.6mg (3% DV) in 1 cup
  155. Chinese Broccoli
    0.6mg (3% DV) in 100 grams
  156. Chrysanthemum
    0.6mg (3% DV) in 1 cup (1 Inch pieces)
  157. Taro
    0.6mg (3% DV) in 1 cup, sliced
  158. Low Sodium Sour Pickles
    0.6mg (3% DV) in 1 cup, chopped or diced
  159. Banana Peppers
    0.6mg (3% DV) in 1 cup
  160. Bok Choy
    0.6mg (3% DV) in 1 cup, shredded
  161. Crookneck Summer Squash
    0.6mg (3% DV) in 1 cup sliced
  162. Cassava
    0.6mg (3% DV) in 1 cup
  163. Jew's Ear
    0.6mg (3% DV) in 1 cup slices
  164. Cooked Savoy Cabbage
    0.6mg (3% DV) in 1 cup, shredded
  165. Baked Potato (No Skin)
    0.5mg (3% DV) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
  166. Kohlrabi
    0.5mg (3% DV) in 1 cup
  167. Cooked Lotus Root
    0.5mg (3% DV) in 1/2 cup
  168. Hot Green Chili Peppers
    0.5mg (3% DV) in 1 pepper
  169. Canned Mung Bean Sprouts
    0.5mg (3% DV) in 1 cup
  170. Cooked Carrots
    0.5mg (3% DV) in 1 cup slices
  171. Cooked Spaghetti Squash
    0.5mg (3% DV) in 1 cup
  172. Scallop Squash
    0.5mg (3% DV) in 1 cup slices
  173. French Fries
    0.5mg (3% DV) in 10 strip
  174. Sweet Red Bell Peppers
    0.5mg (3% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  175. Green Bell Peppers
    0.5mg (3% DV) in 1 cup, chopped
  176. Nopales
    0.5mg (3% DV) in 1 cup, sliced
  177. Cooked Onions
    0.5mg (3% DV) in 1 cup
  178. Cooked Chinese Broccoli
    0.5mg (3% DV) in 1 cup
  179. Cooked Sweet White Corn
    0.5mg (3% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  180. Portobellos (Exposed To Sunlight Or Uv)
    0.5mg (3% DV) in 1 cup sliced
  181. Chicory Roots
    0.5mg (3% DV) in 1 root
  182. Cooked Okra (Previously Frozen)
    0.5mg (3% DV) in 1/2 cup slices
  183. Bitter Melon (Cooked)
    0.5mg (3% DV) in 1 cup (1/2 Inch pieces)
  184. Laver Seaweed
    0.5mg (3% DV) in 10 sheets
  185. Green Cauliflower
    0.5mg (3% DV) in 1 cup
  186. Oriental Radishes
    0.5mg (3% DV) in 1 cup slices
  187. Hubbard Squash
    0.5mg (3% DV) in 1 cup, cubes
  188. Red Chili Peppers
    0.5mg (3% DV) in 1 pepper
  189. Zucchini
    0.5mg (3% DV) in 1 cup, chopped
  190. Romain Lettuce
    0.5mg (3% DV) in 1 cup shredded
  191. Cooked Parsnips
    0.5mg (3% DV) in 1/2 cup slices
  192. Cauliflower
    0.4mg (2% DV) in 1 cup chopped (1/2 Inch pieces)
  193. New Zealand Spinach
    0.4mg (2% DV) in 1 cup, chopped
  194. Cooked Okra
    0.4mg (2% DV) in 1 cup slices
  195. Boiled Potatoes
    0.4mg (2% DV) in 1 potato (2-1/2 Inch dia, sphere)
  196. Bamboo Shoots (Canned)
    0.4mg (2% DV) in 1 cup (1/8 Inch slices)
  197. Cabbage
    0.4mg (2% DV) in 1 cup, chopped
  198. Endive
    0.4mg (2% DV) in 1 cup
  199. Tomatoes
    0.4mg (2% DV) in 1 cup cherry tomatoes
  200. Cooked Yellow Sweet Corn
    0.4mg (2% DV) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.