When you think of iron food sources, what comes to mind? For many folks, thoughts of red meat pop up, and it makes sense: Animal foods are naturally high in iron, while plant-based foods are lower. Plus, the iron found in plant foods isn’t easily absorbed by the body—but that doesn’t mean it’s not worth eating. Some plant-based foods (i.e., fruits and vegetables) are great sources of iron, making them ideal for boosting your iron intake. Read on for the best high-iron fruits and vegetables, plus how to incorporate them into your diet, according to dietitians.
- Kristen Lorenz, RD, is a registered dietitian and the founder of Kristen Lorenz Nutrition
- Samantha Snashall, RDN, LD, is a registered dietitian nutritionist at The Ohio State University Wexner Medical Center.
What Is Iron?
Iron is an essential mineral, meaning the body needs it to survive. It’s involved in myriad processes in the body, including immune function, cognitive development, DNA synthesis, and energy production, according to Kristen Lorenz, RD. It’s also the main component of hemoglobin, a protein in red blood cells that’s responsible for carrying oxygen throughout the body, notes Lorenz. “Without adequate iron, the body can’t produce enough healthy red blood cells, which can lead to weakness and impaired immunity,” Lorenz says.
Heme vs. Non-Heme Iron
There are two types of iron: heme and non-heme. Heme iron is found in animal products (think beef, seafood, and poultry), while non-heme iron is found in plant-based foods (like fruits and vegetables), per Lorenz. “Heme iron is more bioavailable, meaning it’s better absorbed by the body compared to non-heme iron,” says Samantha Snashall, RDN, LD. For context, the body absorbs about 25% of heme iron and only 17% (or less) of non-heme iron. Luckily, it’s possible to enhance the absorption of non-heme iron by pairing plant sources with vitamin-C rich foods, such as citrus fruits, bell peppers, and tomatoes, notes Lorenz. “Cooking iron-rich plant foods in a cast-iron skillet is another simple way to enhance your intake naturally,” she adds.
How Much Iron Do You Need Per Day?
Before exploring the top fruit and vegetable sources of iron, it helps to know how much you need to begin with. Here’s the recommended daily allowance (RDA) for iron:
- Adult men (19 to 50 years old): 8 milligrams
- Adult women (19 to 50 years old): 18 milligrams
- Pregnant adults: 27 milligrams
12 High-Iron Fruits and Vegetables
Spinach
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With nearly 6.5 milligrams of iron per one cup cooked, spinach is an excellent source of iron. Be sure to pair it with sources of vitamin C, such as lemon juice or cooked tomatoes, to boost absorption, notes Lorenz. Eating the leafy green will also up your intake of lutein, an antioxidant that supports eye health, and folate, which is essential for red blood cell production, shares Lorenz. “Enjoy spinach sautéed with garlic, olive oil, and a squeeze of fresh lemon, blended into smoothies, or as a nutrient-dense base for salads,” she says.
Dried Apricots
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For a quick iron-rich snack, reach for dried apricots. They offer nearly two milligrams of iron per half-cup serving, according to data from the USDA. What’s more, dried apricots contain fiber and potassium for digestive and heart health, respectively, says Lorenz. Enjoy dried apricots on their own, or “add them to oatmeal, yogurt parfaits, or trail mix for a nutrient-dense carbohydrate energy boost,” she suggests.
Dates
If you love Medjool dates, you’re in luck—the sweet and chewy ingredient is a high-iron fruit. Four Medjool dates offer approximately one milligram of iron, as well as fiber, potassium, and copper, per Snashall. They’re also wonderfully versatile, as you can use them to naturally sweeten salads, homemade energy bites, and smoothies. Additionally, Medjool dates can be eaten alone as a snack, but if you’re craving an extra boost of flavor, take a tip from Snashall and dip them in almond butter.
Swiss Chard
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Offering approximately four milligrams of iron for every one cup cooked, Swiss chard is another high-iron vegetable. “It’s also a valuable source of immune-boosting vitamin A, bone-building vitamin K, and gut-friendly fiber,” Snashall shares. “Try cooking Swiss chard with your favorite seasonings, or eating it raw in a salad with strawberries, a particularly rich source of vitamin C,” Snashall adds.
Lentils
Nosh on one cup of cooked lentils and you’ll get nearly seven milligrams of iron, per data from the USDA. What’s more, lentils offer fiber, B vitamins, and plant-based protein, according to Snashall. They’re most commonly used for traditional Indian dishes like dal (lentil curry), she says—though they also work well in stews, soups, and salads, like our vibrant Squash and Lentil Salad.
Lima Beans
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Lima beans contain roughly four milligrams of iron per one cup cooked, per data from the USDA. They also provide “fiber and plant-based protein, making them a great addition to a balanced diet,” explains Lorenz. “They’re also a good source of potassium, which supports heart health and muscle function.” Not sure how to eat lima beans? “Add them to soups, stews, or grain bowls for a hearty, iron-rich boost,” Lorenz continues.
Asparagus
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For every one cup of cooked asparagus, you’ll get about two milligrams of iron, based on data from the USDA. The vegetable is also rich in folate (which is key for cell growth and pregnancy health) and antioxidants like glutathione, which supports detoxification and immune function, notes Lorenz. “Asparagus is delicious when roasted with olive oil and lemon, tossed into stir-fries, or chilled in salads for a refreshing crunch,” Lorenz adds. It’s also a popular side dish for meat, such as grilled fish or chicken.
Beets
Known for their deep pink color and earthy-sweet flavor, beets are another plant-based source of iron. “One cup of raw beets contains about one milligram of iron, along with folate, manganese, and vitamin C,” says Snashall. Enjoy the root vegetable in smoothies, as a roasted side dish, or tossed in a Bitter Greens and Beet Salad.
Figs
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Though not the highest source of non-heme iron, figs are worth adding to your plate. In general, dried figs are higher in iron than fresh, offering about 1.5 milligrams per half-cup, according to data from the USDA. They also contain “calcium, magnesium, and fiber, which support bone health and digestion,” says Lorenz. “Naturally sweet and chewy, figs are a great addition to salads, oatmeal, or whole-grain toast with nut butter for a balanced snack,” she shares. Plus, they’re divine when roasted, as the cooking process caramelizes their natural sugars. Try topping your next pizza with figs, spinach, and tomato sauce to fuel up on iron and vitamin C.
Raisins
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Raisins provide about one milligram of iron for every quarter cup, based on data from the USDA. The dried fruits are “also a great source of fiber, potassium, carbohydrates, and calcium,” according to Snashall. To incorporate raisins into your dishes, toss them in salads, or pair them with celery and peanut butter for a classic ants-on-the-log snack, Snashall suggests.
Avocado
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Avocado is a fruit (yes, fruit!) that holds nearly one milligram of iron per fruit, according to data from the USDA. It’s also a rich source of vitamin C, which enhances the absorption of non-heme iron, as well as healthy fats and potassium, per Snashall. “There are so many things you can do with avocado: make guacamole, spread it on toast, serve it in a salad, or simply have it alone with seasoning,”she says.
Strawberries
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As a rich source of vitamin C, strawberries can help boost the absorption of non-heme iron found in plant foods. They also contain approximately one milligram of iron per one cup sliced, according to data from the USDA. Additionally, strawberries are a noteworthy source of gut-friendly fiber, according to Snashall. Their mildly sweet flavor will shine in many dishes, whether you’re blending them in smoothie bowls or making Strawberry-Chia Breakfast Pudding.