Iron-Rich Vegetables: The Top 5 Iron Suppliers

Are you often tired, suffer from hair loss, and struggle with colds? Then there is a chance that you are suffering from iron deficiency. This undersupply can be at least partially compensated for by nutrition, especially since the trace element is also contained in many plants. Below we present the top 5 green iron suppliers.

Green peas

The iron content of peas is 1.9 milligrams per 100 grams. They also contain much more protein than other legumes, which makes them a valuable source of protein for vegetarians and vegans. In contrast to other legumes, peas, as long as they are very young and have been freshly harvested, also taste exceptionally good raw.

Lamb’s lettuce

Lamb’s lettuce contains 2 milligrams of iron per 100 grams and thus has a fairly high iron content for vegetables. It also contains around 35 grams of vitamin C, which improves iron absorption. In order to retain this vitamin, you should eat lamb lettuce as soon as possible after purchase. The small leaves taste wonderfully aromatic when eaten raw.


Fennel contains almost twice as much vitamin C as oranges and also around 2.7 milligrams of iron per 100 grams. To preserve all the ingredients, you should eat the tubers raw, for example as a crunchy snack with a dip. The intensive aroma also comes into its own in a salad, in combination with oranges and nuts.


Although spinach is over 90 percent water, it contains 4.1 milligrams of iron per 100 grams. That’s significantly less than the 35 milligrams found in some older tables. Nevertheless, spinach is one of the most iron-rich vegetables. Despite the fact that it contains oxalic acid, you can eat the delicious leaves raw as an addition to a salad. The versatile spinach also tastes good cooked in many dishes.


Chanterelles contain an impressive 6.5 milligrams of iron per 100 grams and are therefore among the very iron-rich foods. They are also a great source of protein. The slightly peppery note of these forest mushrooms tastes great in cream sauces that you can serve with dumplings or noodles. But chanterelles are also extremely good on a tarte flambée, in a risotto, or in a colorful vegetable pan.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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