10 Fruits and Veggies With Practically No Iron & 10 That Have Plenty

Are You Getting the Right Fruits and Vegetables in Your Diet?

The average adult needs anywhere from 8 to 18 mg of iron every day (for men and women, respectively). That’s why it’s so important to know which fruits and vegetables offer a surprisingly high amount of it and which ones don’t pack the same wallop. With that, let’s dive into a few you should work into your diet!

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1. Cauliflower

For all the good cauliflower offers, it’s not the highest veggie for this essential nutrient. A solid 100g serving actually only brings about 0.33 mg of iron to the table. That said, it still offers several additional health benefits, like vitamins and fiber, so it's worth keeping on the menu.

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2. Tomatoes

Interestingly, tomatoes on their own contain practically no iron (Roma tomatoes only have 0.1mg of iron per 100g serving). However, that doesn’t mean all hope is lost. Canned tomatoes have about 1.24 mg of iron for the same serving!

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3. Broccoli

We all know the benefits of broccoli by now—it promotes heart health, it’s rich in fiber and vitamins, and it’s a low-calorie veggie perfect for any diet. But for all the things broccoli can do, there’s one thing it can’t: offer more than 0.69 mg of iron per serving. (Certainly not the lowest on this list, but you'll get more bang for your buck in other places.)

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4. Grapefruit

A heart-smart fruit packed with vitamin C? Oh, and it also regulates blood sugar levels? We’ll absolutely have one in the morning! Just bear in mind that it doesn’t come with much iron and, unfortunately, only packs about 0.1 mg per serving.

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5. Bell Peppers

Speaking of vitamin C, bell peppers are another great way to score more of it. Best served as a tasty snack (or delicious side dish), they also offer a good amount of fiber, improve digestion, and promote healthier hearts. They might only have 0.19 mg of iron per serving, but that’s no reason to count them out!

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6. Kiwis

This fuzzy little fruit looks a bit daunting at first, but don’t let its skin scare you away. Once you get to the tasty flesh inside, you’re looking at a fruit that boosts your immune system and can even improve digestion. But at only 0.04 mg of iron per serving, they do have a few shortcomings.

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7. Cabbage

Who doesn’t love a good cabbage roll or a tasty bowl of soup? Cabbage is great for our diets as it offers fiber, vitamins, and reduced inflammation—but it’s not the best option for everything. 100g only comes with a piddly 0.07 mg of iron.

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8. Bananas

Are you looking for a little boost in the morning? It’s bananas to the rescue! Complete with fiber and natural sugars, they’re a great source of energy and can also help keep our digestive tracts clear. However, they don’t always pack the biggest punch; a 100g serving of bananas only has 0.04 mg of iron.

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9. Asparagus

These stinky veggies might put people off with their distinctive smell, but they’re so much more than an awkward trip to the bathroom. They’re loaded with fiber and multiple vitamins, and make a great side dish. With 0.44 mg of iron per serving, they’re not the worst option to boost your intake, but others do it better.

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10. Tangerines

With summer right around the corner, it’s time to sink your teeth into some delicious citrus! Tangerines not only taste great, but they also come with an onslaught of health benefits like vitamins, antioxidants, and potassium. Something they don’t offer, however, is iron (0.2 mg per serving).

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The good news is that you still have plenty of places to go for a healthy dose of iron! Here are a few fruits and veggies that never disappoint.

1. Spinach

You’ve undoubtedly heard about the benefits of leafy greens like kale, spinach, and arugula. How could you not? They’re terrific for heart health and vitamins, and they also boast a serious amount of iron. 100g of spinach carries approximately 1.04 mg of the stuff!

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2. Dried Apricots

You take the good and the bad with dried fruits, so it’s best to speak with a professional before indulging too much. However, for those given the green light, you’ll score a whopping 6.3 mg of iron per serving of dried apricots!

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3. Swiss Chard

Chard is one of the best leafy greens you can indulge in. Packed with all kinds of vitamins and minerals, it balances everything from your heart and bone health to your blood sugar levels. It’s also a solid choice for iron, as 100g carries nearly 2 mg of it.

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4. Figs

You needn’t look any further than figs for safe weight management and balanced heart health. In addition to their potassium and calcium content, they also provide 2.03 mg of iron per 100g serving. They also have a ton of amino acids and can promote lower risks of cancer.

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5. Beets

Not everyone likes beets, but you might change your tune once you realize all they bring to your dinner plate. They’re good for the brain, they promote heart health, they support healthy digestion—and they come with just over one milligram of iron per cup.

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6. Strawberries

Strawberries don’t boast the highest iron content per serving. However, they have enough of it to make the list! One serving carries anywhere from 0.6 to 0.7 mg of iron, and that’s on top of additional benefits like their fiber and antioxidants.

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7. Kale

We’re not done with the leafy greens just yet! Kale brings about 1.6 mg of iron per serving, and that’s just the tip of the iceberg. Its fiber, potassium, and antioxidants all aid in heart health, improved immune function, and even healthier eyes.

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8. Raisins

Raisins are often remembered as a terrible Halloween treat, but it’s time the end the slander! On top of bettering digestive health, this yummy snack also has about 1.3 mg of iron per serving. You can easily toss them into your diet for more fiber and healthy eyesight as well.

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9. Brussels Sprouts

Compared to other foods on this list, Brussels sprouts clock in with a lower iron content. While a 100g serving only carries 0.73 mg of iron, this underappreciated vegetable also has a ton of fiber and can help with weight management because it keeps you fuller for longer.

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10. Dates

Sometimes confused with figs, dates are in a league all their own. They support brain health, lower cholesterol, and can even improve brain function—and that’s on top of their relatively high iron content. A 100g serving packs nearly one milligram of iron.

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