Vegetables highest in iron include dark leafy greens, beans and lentils, certain mushrooms, peas, and tomato products, especially when cooked or concentrated.

Quick Scoop: Iron-Rich Vegetables

Here’s a practical list of vegetables and plant foods that stand out for their iron content (non‑heme iron):

  • Spinach and Swiss chard – Classic high‑iron leafy greens, especially when cooked so you can eat a larger volume.
  • Beet greens, collard greens, dandelion greens, kale – Leafy greens that contribute meaningful iron per serving plus vitamin C to help absorption.
  • Kidney beans, chickpeas, lentils, other beans (white, lima, pinto, etc.) – Technically legumes, but often grouped with vegetables; very high in iron per 100 g and per cup cooked.
  • Edamame (green soybeans) – A strong plant protein and iron source in one.
  • Green peas – Provide iron along with vitamin C, which can improve how much you absorb.
  • Broccoli and Brussels sprouts – Moderate iron, plus folate and vitamin C (again, helpful for absorption).
  • Asparagus – About 1.5 mg iron per cup cooked.
  • Baked potatoes (with skin) – A large potato with skin can approach 2 mg iron.
  • Tomato puree / canned tomato products – Concentrated forms (like puree) can have more iron per cup than some meats.
  • Mushrooms (especially chanterelle and button/oyster types) – Provide around 1–2 mg per cup, depending on variety.
  • Chard, lamb’s lettuce (corn salad), black salsify – Less common but notable iron sources cited in nutrition lists.

Simple absorption tips

  • Pair these vegetables with vitamin‑C‑rich foods (citrus, bell peppers, tomatoes) in the same meal to boost non‑heme iron absorption.
  • Cooking greens (like spinach or chard) shrinks their volume so you naturally eat more iron per plate.

Tiny example meal

A bowl with lentils, sautéed spinach, roasted Brussels sprouts, and a squeeze of lemon gives you several plant iron sources plus vitamin C in one meal.

TL;DR: If you’re focusing on “what vegetables are high in iron,” aim often for cooked leafy greens, beans and lentils, peas/edamame, iron‑rich mushrooms, potatoes with skin, and tomato puree, and combine them with vitamin‑C‑rich ingredients to get the most benefit.

Information gathered from public forums or data available on the internet and portrayed here.