Fruits and Vegetables High in Iron


Iron is an essential mineral used to transport oxygen to all parts of our body. A slight deficiency of iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism causing damage to organs like the heart and liver. Iron which comes from fruits and vegetables is well regulated by the body, so overdose is rare and usually only occurs when people take supplements. Contrary to popular belief, fruits and vegetables can be a good source of iron, in addition, vitamin C foods, which are mostly fruits and vegetables, help increase the absorption of iron into the body. The current daily value for iron is 18 milligrams (mg). Below is a list of fruits and vegetables high in iron, for more, see the list of fruits and vegetables high in iron by nutrient density, and the extended list of iron rich fruits and vegetables.

#1: Mushrooms (Morel)
Iron 100g Per cup (66g)Per mushroom (13g)
12.18mg (68% DV)8.04mg (45% DV)1.58mg (9% DV)
Other Mushrooms High in Iron (%DV per cup): White Mushrooms, cooked (15%), Chanterelle Mushrooms (10%), Oyster Mushrooms (6%), and Shiitake Mushrooms, cooked (4%). Click to see complete nutrition facts.



#2: Dried Fruit (Apricots)
Iron 100g Per cup (119g)Per 1/2 cup (60g)
6.31mg (35% DV)7.51mg (42% DV)3.76mg (21% DV)
Other Dried Fruit High in Iron (%DV per cup): Peaches (36%), Prunes & Currants (26%), Raisins (24%), Pears (21%), Figs (17%), and Apples (7%). Note: Dried fruit is high in sugar and calories. Click to see complete nutrition facts.



#3: Dark Green Leafy Vegetables (Spinach, cooked)
Iron 100g Per cup (180g)Per 1/2 cup (90g)
3.57mg (20% DV)6.43mg (36% DV)3.22mg (18% DV)
Other Dark Green Leafy Vegetables High in Iron (%DV per cup, cooked): Swiss Chard (22%), Spinach (20%), Beet Greens (15%), Scotch Kale (14%), Dandelion Greens (11%), Pak Choi (10%), and Kale (7%). Click to see complete nutrition facts.



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#4: Olives
Iron 100g Per super-sized olive (15g)Per jumbo olive (8g)
3.32mg (18% DV)0.5mg (3% DV)0.27mg (2% DV)
Five jumbo olives contain just 30 calories and 0.37 grams of saturated fat. Click to see complete nutrition facts.



#5: Beans & Peas (Soybeans, cooked)
Iron 100g Per cup (180g)Per 1/2 cup (90g)
2.5mg (14% DV)4.5mg (25% DV)2.25mg (13% DV)
Other Beans & Peas High in Iron (%DV per cup, cooked): Butter Beans (23%), Mange Tout (21%), Black-eyed Peas (20%), Mange Tout (18%), Green Peas (14%), Mung Beans (13%), Yellow Snap Beans (9%), and Green Snap Beans (5%). Click to see complete nutrition facts.



#6: Asparagus
Iron 100g Per cup (134g)Per spear (20g)
2.14mg (12% DV)2.87mg (16% DV)0.43mg (2% DV)
A cup of asparagus contains just 27 calories. Click to see complete nutrition facts.



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#7: Berries (Mulberries)
Iron 100g Per cup (140g)Per 10 berries (15g)
1.85mg (10% DV)2.59mg (14% DV)0.28mg (2% DV)
Other Berries High in Iron (%DV per cup): Elderberries (13%), Raspberries (9%), Blackberries (7%), Strawberries (6%), Raspberries, Blackberries, Loganberries & Wild Blueberries (5%). Click to see complete nutrition facts.



#8: Coconut (Desiccated)
Iron 100g Per 2 oz (56g)Per ounce (28g)
3.32mg (18% DV)1.86mg (10% DV)0.93mg (5% DV)
Other Coconut Products High in Iron (%DV per ounce): Toasted Desiccated Coconut, Creamed Coconut and Coconut Milk (5%). Click to see complete nutrition facts.



#9: Leeks & Scallions (Leeks)
Iron 100g Per leek (89g)Per slice (6g)
2.1mg (12% DV)1.87mg (10% DV)0.13mg (1% DV)
Scallions (Spring Onions) Are Also High in Iron: with (2% DV) per onion. Click to see complete nutrition facts.



#10: Arugula (Rocket)
Iron 100g Per cup (20g)Per 1/2 cup (10g)
1.46mg (8% DV)0.3mg (2% DV)0.15mg (1% DV)
Other Salad Leaves High in Iron (%DV per cup): Butterhead Lettuce & Garden Cress (4%), Cos or Romaine Lettuce (3%), and Red Leaf Lettuce (2%). Click to see complete nutrition facts.







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Top 10 Fruits and Vegetables High in Iron by Nutrient Density
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Even More Iron Rich Fruits and Vegetables
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▼ Factors which Affect Iron Absorption and Retention
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▼ High Risk Groups for an Iron Deficiency
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▼ Recipes High in Iron for Vegans and Vegetarians
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▼ Comments
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▼ References
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