Which Vegetable Has the Most Iron?

FAQ #15 Chelon

There isn't one single winner — it depends on how you define a "vegetable," whether it's raw or cooked, and even where it's grown. However, a few top contenders consistently stand out.

Here is a comparison of some of the vegetables with the highest iron content:

Vegetable	Iron (per 100g raw)	Iron (per 1 cup cooked)*	Bioavailability
Morning Glory (Water Spinach)	~7.7 mg	—	Moderate
Spinach (raw)	~2.7 mg	~8.1 mg	Low (~6.6%)
Parsley (fresh herb)	~6.2 mg	—	Moderate
Beet Greens	~2.57 mg	~4.5 mg	Low
Amaranth Leaves	~2.3 mg	—	Low
Lentils (dry) — legume	~9.1 mg	—	Moderate
Pea Seeds (green peas)	~2.0 mg	~3.5 mg	Moderate
* Cooking concentrates the vegetable, so cooked portions contain more iron by weight compared to raw.

What About Morning Glory (Water Spinach)?

Morning glory, also known as water spinach or kangkung, is a leafy green commonly used in Southeast Asian cuisine. Its raw leaves contain an impressive 7.7 mg of iron per 100g — more than beef, which contains about 2.4–2.6 mg per 100g.

Spinach — the Classic Iron Powerhouse

While raw spinach has about 2.7 mg per 100g, it becomes much more concentrated when cooked. 1 cup of cooked spinach can provide a substantial 8.1 mg of iron. However, spinach also contains oxalates, which can further inhibit absorption.

What About Legumes?

While not always thought of as vegetables, legumes like lentils and peas are plant-based iron champions. Dry red lentils have about 9.1 mg per 100g, and fresh green peas provide about 2.0 mg per 100g.

The "Bioavailability" Catch: The iron in plants is non-heme iron. This type isn't absorbed by the body as efficiently as the heme iron found in meat. For example, while spinach has a lot of iron, your body may only absorb a small portion of it (around 6.6%). In comparison, cabbage has a much higher proportion of its iron available for absorption (16.2%), even if its total iron content is lower.

The Verdict: Which one is best for you?

Highest raw iron content: Morning Glory (Water Spinach) ~ 7.7 mg per 100g
Best practical serving: Cooked Spinach ~ 8.1 mg per cup
Best overall plant source: Lentils ~ 9.1 mg per 100g (dry)
Remember: Even the "winner" has low bioavailability. Don't rely solely on vegetables for your iron needs — pair them wisely.

How to maximise iron absorption from vegetables:

Pair with vitamin C: Eat iron-rich vegetables alongside foods high in vitamin C (like tomatoes, bell peppers, citrus fruits, or amchur) to significantly boost absorption.
Avoid inhibitors: Try not to drink tea, coffee, or milk right after your meal, as tannins and calcium can block iron absorption.
Cook them: Cooking can sometimes concentrate the iron (as seen with spinach) and reduce the levels of certain inhibitors like oxalates.
Add garlic or onions: Sulfur-containing compounds in these vegetables can enhance iron absorption.

If a blood test has already confirmed iron deficiency, vegetables alone are rarely enough to rebuild iron stores — the non-heme iron and its inhibitors work against you. That is where a supplement like Chelon (ferrous bisglycinate equivalent to 30 mg elemental iron, with vitamin C for absorption) fills the gap: the chelated form is protected from phytates and oxalates, delivering reliable iron while your diet supports the rest.

References & Further Reading

Click the links above to read the original research abstracts and nutritional data.

Disclaimer: This information is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider regarding your specific health condition, especially if you are managing anaemia or other nutritional deficiencies.