Iron is an essential mineral that plays a vital role in various bodily functions. It is involved in the production of hemoglobin, which carries oxygen throughout the body, and myoglobin, which stores oxygen in muscles.

Iron is also important for energy production, immune system function, and cognitive performance.

While many people associate iron-rich foods with meat, there are actually plenty of vegetarian and vegan options that are high in this important nutrient, including many vegetables.

In this article, we will take a look at 20 veggies that are high in iron and provide pictures to help make identifying them easier.

1. Spinach

Spinach is one of the most iron-rich vegetables out there. One cup of cooked spinach contains around 6.4mg of iron. Spinach is also packed with other important vitamins and minerals, including vitamin K, vitamin A, and folate.

2. Kale

Kale is another leafy green that is high in iron. One cup of cooked kale contains around 1.2mg of iron. Kale is also a good source of vitamin C, vitamin K, and other important nutrients.

3. Broccoli

Broccoli is a cruciferous vegetable that is rich in iron. One cup of cooked broccoli contains around 1mg of iron. Broccoli is also a great source of vitamin C, vitamin K, and fiber.

4. Brussels Sprouts

Brussels sprouts are another cruciferous vegetable that is high in iron. One cup of cooked Brussels sprouts contains around 1mg of iron. They are also a good source of vitamin C, vitamin K, and fiber.

5. Swiss Chard

Swiss chard is a leafy green that is high in iron. One cup of cooked Swiss chard contains around 4mg of iron. Swiss chard is also a good source of vitamin C, vitamin K, and magnesium.

6. Beet Greens

Beet greens are the leafy greens that grow on top of beets. One cup of cooked beet greens contains around 2.7mg of iron. Beet greens are also a great source of fiber, vitamin K, and vitamin A.

7. Bok Choy

Bok choy is a type of Chinese cabbage that is high in iron. One cup of cooked bok choy contains around 1.8mg of iron. Bok choy is also a great source of vitamin A, vitamin C, and calcium.

8. Asparagus

Asparagus is a vegetable that is high in iron. One cup of cooked asparagus contains around 1mg of iron. Asparagus is also a good source of vitamin K, folate, and fiber.

9. Sweet Potato

Sweet potatoes are a root vegetable that is high in iron. One medium sweet potato contains around 0.6mg of iron. Sweet potatoes are also a great source of vitamin A, vitamin C, and fiber.

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10. Potato

Potatoes are a vegetable that is high in iron. One medium potato contains around 0.6mg of iron. Potatoes are also a good source of vitamin C, vitamin B6, and potassium.

11. Mushrooms

Mushrooms are a type of fungi that are high in iron. One cup of cooked mushrooms contains around 1.4mg of iron. Mushrooms are also a great source of vitamin D, B vitamins, and potassium.

12. Lima Beans

Lima beans are a legume that is high in iron. One cup of cooked lima beans contains around 4.5mg of iron. Lima beans are also a great source of protein, fiber, and potassium.

13. Chickpeas

Chickpeas are a legume that is high in iron. One cup of cooked chickpeas contains around 4.7mg of iron. Chickpeas are also a great source of protein, fiber, and other important nutrients.

14. Lentils

Lentils are a legume that is high in iron. One cup of cooked lentils contains around 6.6mg of iron. Lentils are also a great source of protein, fiber, and other important nutrients.

15. Kidney Beans

Kidney beans are a legume that is high in iron. One cup of cooked kidney beans contains around 3.9mg of iron. Kidney beans are also a great source of protein, fiber, and other important nutrients.

16. Black Beans

Black beans are a legume that is high in iron. One cup of cooked black beans contains around 3.6mg of iron. Black beans are also a great source of protein, fiber, and other important nutrients.

17. Edamame

Edamame are young soybeans that are high in iron. One cup of cooked edamame contains around 3.5mg of iron. Edamame is also a great source of protein, fiber, and other important nutrients.

18. Artichoke

Artichokes are a vegetable that is high in iron. One medium artichoke contains around 1.3mg of iron. Artichokes are also a great source of fiber, vitamin C, and potassium.

19. Tomatoes

Tomatoes are a vegetable that is high in iron. One cup of chopped tomatoes contains around 1.5mg of iron. Tomatoes are also a great source of vitamin C, vitamin A, and other important nutrients.

20. Peas

Peas are a vegetable that is high in iron. One cup of cooked peas contains around 1.2mg of iron. Peas are also a great source of vitamin C, vitamin K, and fiber.

Conclusion

These 20 vegetables are all great sources of iron. Including them in your diet can help you meet your daily iron needs and support overall health and wellness.

Whether you choose to eat them raw, steamed, or cooked, they all provide important nutrients that your body needs to thrive.