High iron vegetables
The most iron per serving among vegetables comes from edamame (3.5 mg per 1 cup, 20% DV), then asparagus (2.9 mg per 1 cup, 16% DV) and beet greens (2.7 mg per 1 cup, 15% DV). 1 of the 56 vegetables we compared reaches FDA's “high in iron” level of 20% DV per serving.
High iron vegetables, ranked per serving
| # | Food | Serving | Iron | Calories | Iron per 3.5 oz (100 g) | FDA label term |
|---|---|---|---|---|---|---|
| 1 | Edamame (frozen) | 1 cup (5.5 oz, 155 g) | 3.5 mg (20% DV) | 188 calories | 2.3 mg | High |
| 2 | Asparagus (raw) | 1 cup (4.7 oz, 134 g) | 2.9 mg (16% DV) | 27 calories | 2.1 mg | Good source |
| 3 | Beet greens (cooked) | 1 cup (5.1 oz, 144 g) | 2.7 mg (15% DV) | 39 calories | 1.9 mg | Good source |
| 4 | Collards (cooked) | 1 cup, chopped (6.7 oz, 190 g) | 2.1 mg (12% DV) | 63 calories | 1.1 mg | Good source |
| 5 | Peas (raw) | 1 cup (5.1 oz, 145 g) | 2.1 mg (12% DV) | 117 calories | 1.5 mg | Good source |
| 6 | Fava beans (raw) | 1 cup (4.4 oz, 126 g) | 2 mg (11% DV) | 111 calories | 1.6 mg | Good source |
| 7 | Brussels sprouts (cooked) | 1 cup (5.5 oz, 156 g) | 1.9 mg (10% DV) | 56 calories | 1.2 mg | Good source |
| 8 | Leeks (raw) | 1 cup (3.1 oz, 89 g) | 1.9 mg (10% DV) | 54 calories | 2.1 mg | Good source |
| 9 | Potato (cooked) | 1 medium potato (6.1 oz, 173 g) | 1.9 mg (10% DV) | 161 calories | 1.1 mg | Good source |
| 10 | Cowpeas (cooked) | 1 cup (5.8 oz, 165 g) | 1.8 mg (10% DV) | 160 calories | 1.1 mg | Good source |
| 11 | Dandelion greens (raw) | 1 cup, chopped (1.9 oz, 55 g) | 1.7 mg (9% DV) | 25 calories | 3.1 mg | |
| 12 | Artichoke (raw) | 1 artichoke, medium (4.5 oz, 128 g) | 1.6 mg (9% DV) | 60 calories | 1.3 mg | |
| 13 | Celeriac (raw) | 1 cup (5.5 oz, 156 g) | 1.1 mg (6% DV) | 66 calories | 0.7 mg | |
| 14 | Red cabbage (cooked) | 1 cup, shredded (5.3 oz, 150 g) | 1 mg (6% DV) | 44 calories | 0.7 mg | |
| 15 | Pumpkin (raw) | 1 cup (4.1 oz, 116 g) | 0.9 mg (5% DV) | 30 calories | 0.8 mg | |
| 16 | Mustard greens (raw) | 1 cup, chopped (2 oz, 56 g) | 0.9 mg (5% DV) | 15 calories | 1.6 mg | |
| 17 | Parsnips (cooked) | 1 cup slices (5.5 oz, 156 g) | 0.9 mg (5% DV) | 111 calories | 0.6 mg | |
| 18 | Cactus (raw) | 1 cup (5.3 oz, 150 g) | 0.9 mg (5% DV) | 24 calories | 0.6 mg | |
| 19 | Bean sprouts (raw) | 1 cup (3.2 oz, 90 g) | 0.8 mg (5% DV) | 27 calories | 0.9 mg | |
| 20 | Green beans (cooked) | 1 cup (4.4 oz, 125 g) | 0.8 mg (5% DV) | 44 calories | 0.7 mg |
Per 3.5 oz (100 g) the order changes: dandelion greens has 3.1 mg, but a usual serving is 1 cup, chopped (1.9 oz, 55 g), which puts it at number 11 per serving. We rank by serving because that is what you eat.
What changes the number
The same food can rank very differently raw, cooked or dried, because water leaves or is added and the serving changes size, and reduced-fat or lower-sodium versions change it again.
- Asparagus: 2.9 mg per 1 cup as listed (raw), 1.6 mg per 1 cup cooked (USDA FDC 168390).
- Beet greens: 2.7 mg per 1 cup as listed (cooked), 1.2 mg per 1 cup raw (USDA FDC 2747653).
- Collards: 2.1 mg per 1 cup, chopped as listed (cooked), 0.3 mg per 1 cup, chopped raw (USDA FDC 2685574).
- Brussels sprouts: 1.9 mg per 1 cup as listed (cooked), 0.6 mg per 1 cup raw (USDA FDC 2685575).
- Leeks: 1.9 mg per 1 cup as listed (raw), 1.1 mg per 1 cup, chopped or diced cooked (USDA FDC 168426).
The vegetables with the least iron
- Celery (raw): 0 mg per 1 cup (4.2 oz, 120 g)
- Eggplant (raw): 0 mg per 1 cup, cubes (2.9 oz, 82 g)
- Fennel (raw): 0 mg per 1 cup, sliced (3.1 oz, 87 g)
- Turnips (raw): 0 mg per 1 cup, cubes (4.6 oz, 130 g)
- Watercress (raw): 0.1 mg (0% DV) per 1 cup, chopped (1.2 oz, 34 g)
What counts as high or low
- High, rich in, excellent source: 20% of the Daily Value or more per serving. Good source: 10 to 19% DV (21 CFR 101.54). We count the % DV as rounded in the table.
FDA applies these terms to the reference amount on a food label. We apply them to the serving shown, which is usually the same size or close to it.
Keep exploring
Sources
Nutrients and household weights: USDA FoodData Central (FoodData Central, April 2026 release, accessed 2026-10-14). One USDA entry per food, as it is usually eaten and without added salt where USDA has such an entry:
- Edamame (frozen): Edamame, frozen, prepared, FDC ID 168411
- Asparagus (raw): Asparagus, raw, FDC ID 168389
- Beet greens (cooked): Beet greens, cooked, boiled, drained, without salt, FDC ID 170376
- Collards (cooked): Collards, cooked, boiled, drained, without salt, FDC ID 170407
- Peas (raw): Peas, green, raw, FDC ID 170419
- Fava beans (raw): Beans, fava, in pod, raw, FDC ID 168574
- Brussels sprouts (cooked): Brussels sprouts, cooked, boiled, drained, without salt, FDC ID 169971
- Leeks (raw): Leeks, (bulb and lower leaf-portion), raw, FDC ID 169246
- Potato (cooked): Potatoes, baked, flesh and skin, without salt, FDC ID 170093
- Cowpeas (cooked): Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt, FDC ID 168402
- Dandelion greens (raw): Dandelion greens, raw, FDC ID 169226
- Artichoke (raw): Artichokes, (globe or french), raw, FDC ID 169205
- Celeriac (raw): Celeriac, raw, FDC ID 170400
- Red cabbage (cooked): Cabbage, red, cooked, boiled, drained, without salt, FDC ID 169978
- Pumpkin (raw): Pumpkin, raw, FDC ID 168448
- Mustard greens (raw): Mustard greens, raw, FDC ID 169256
- Parsnips (cooked): Parsnips, cooked, boiled, drained, without salt, FDC ID 170009
- Cactus (raw): Cactus, raw, FDC ID 2709776
- Bean sprouts (raw): Bean sprouts, raw, FDC ID 2709768
- Green beans (cooked): Beans, snap, green, cooked, boiled, drained, without salt, FDC ID 169141
- Celery (raw): Celery, raw, FDC ID 2709778
- Eggplant (raw): Eggplant, raw, FDC ID 2685577
- Fennel (raw): Fennel, bulb, raw, FDC ID 2747655
- Turnips (raw): Turnips, raw, FDC ID 2747674
- Watercress (raw): Watercress, raw, FDC ID 170068
% Daily Value: FDA, Daily Value on the Nutrition and Supplement Facts Labels, adults and children 4 and older (FDA, page updated 2024-03-05, checked 2026-09-15).
- 21 CFR 101.54, nutrient content claims for “good source” and “high”. https://www.ecfr.gov/current/title-21/section-101.54 (eCFR text as of 2026-09-16)
How we build the list: each food's nutrients per 3.5 oz (100 g) from USDA, scaled to a usual US serving that USDA weighed for that food (nuts and cheese 1 oz, cottage cheese and ricotta 1/2 cup, meat and fish 4 oz or one slice or link for bacon and sausages, cooked beans and grains 1 cup, fruit one medium piece or 1 cup, dried fruit 1/4 cup or 1 oz). Mixed dishes, brands and sweetened or salted versions are left out. How we verify.