Best 4 Vegetables High in Iron

One of the easiest and healthiest places to naturally increase iron consumption is in vegetables. It is believed that 400 million women in the world are affected by anemia and a total of a billion women experience low iron levels. When experiencing a low iron level, a woman may experience fatigue, muscle weakness, poor concentration, or restless legs.  Many women are unaware of their low irons levels, making it essential that women consume foods that are high in iron. Below is a list of the best four vegetables that are high in iron.

1. Soybeans

The benefits of soybeans seem to be endless. In addition to being an excellent dairy-free source of protein, soybeans also have one of the highest iron content of any vegetable.  In two cups of soybeans, you will find 30 mg of iron.  Enjoying a bowl of edamame, or steamed soybeans, is a wonderful appetizer or snack that has protein, iron and is low in calories. A half cup of edamame only has 60 calories and nearly 8 mg of iron.

2. Peas

Peas are an incredible source of iron.  These little green wonders have approximately 6 ¾ mg of iron in 2 cups.  Your average serving of cooked peas is ½ a cup, meaning that you will benefit from 2 – 4 mg of iron in this vegetable serving.  On top of this protein, green peas are packed with eight vitamins, six other nutrients, dietary fiber, protein, and folic acid.

3. Spinach

The nutritional profile of spinach can supercharge your diet, especially with its iron content.  Two cups of cooked spinach has 12.8 mg of iron and one cup of uncooked spinach has 1 – 6 mg of iron.  Also, spinach has over 13 different flavonoids, which are antioxidants and anti-aging elements.  This leafy green is so versatile it can be included in a soup, salad, or steamed as a side dish. 

4. Swiss Chard

This leafy vegetable is an iron powerhouse.  Two cups of swiss chard is packed with 8mg of iron.  Chard leaves can be eaten raw in a salad or the ribs can be cooked or sautéed.  In addition to its excellent value of iron, one cup of swiss chard will provide you with over 700% of your daily value of potassium, over 100% of your daily requirement of vitamin A, and over 50% of your daily requirement of vitamin C.  This leafy green is an excellent addition to any diet!


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