Iron In Fruit & Vegetables

Iron In Fruit & Vegetables

Iron is a very important mineral used in red blood cells to transport oxygen around our body. A lack of iron causes anaemia, but taking too much iron in supplements can be harmful.

Allotment Picks

Vegetables High In Iron

  1. Broad Beans
  2. Jerusalem Artichokes
  3. Spinach
  4. Asparagus
  5. Leeks

Fruit High In Iron

  • Inca Berries
  • Blackcurrants
  • Redcurrants
  • White Currants

All Fruit & Veg

All Fruit & Vegetables

(100g raw = % Recommeded Daily Allowance*)

  1. Butter Beans (Beans Without Pods) (54%)
  2. Broad Beans (Beans Without Pods) (48%)
  3. Jerusalem Artichoke (24%)
  4. Olives (24%)
  5. Spinach (19%)
  6. Coconut (17%)
  7. Asparagus (15%)
  8. Leeks (15%)
  9. Inca Berry (15%)
  10. Chard (13%)
  11. Garlic (12%)
  12. Mustard (Green) (12%)
  13. Kale (11%)
  14. Blackcurrants (11%)
  15. Peas (11%)
  16. Rocket (10%)
  17. Brussels Sprouts (10%)
  18. Globe Artichoke (9%)
  19. Shallots (9%)
  20. Cress (9%)
  21. Redcurrants & White Currants (7%)
  22. Lettuce (Cos) (7%)
  23. Chilli (Red Hot) (7%)
  24. French Beans (7%)
  25. Pumpkin (6%)
  26. Beetroot (6%)
  27. Pak Choi (6%)
  28. New Zealand Spinach (6%)
  29. Boysenberries (6%)
  30. Raspberries (5%)
  31. Celeriac (5%)
  32. Salsify (5%)
  33. Loganberries (5%)
  34. Broccoli (5%)
  35. Winter Squash (4%)
  36. Mushrooms (White) (4%)
  37. Sweet Potato (4%)
  38. Avocado (4%)
  39. Blackberries (4%)
  40. Parsnip (4%)
  41. Lemon (4%)
  42. Sweetcorn (4%)
  43. Lime (4%)
  44. Potato (4%)
  45. Cauliflower (3%)
  46. Cherries (Sweet) (3%)
  47. Kohl Rabi (3%)
  48. Figs (3%)
  49. Strawberries (3%)
  50. Grapes (3%)
  51. Apricot (3%)
  52. Courgette / Marrow (3%)
  53. Swede (3%)
  54. Pepper (Red Sweet) (3%)
  55. Cabbage (3%)
  56. Carrots (2%)
  57. Tomato (2%)
  58. Cherries (Sour) (2%)
  59. Turnip (2%)
  60. Radish (2%)
  61. Pineapple (2%)
  62. Rhubarb (2%)
  63. Pomegranate (2%)
  64. Gooseberries (2%)
  65. Aubergine (Egg Plant) (2%)
  66. Cranberries (2%)
  67. Kiwi Fruit (2%)
  68. Banana (2%)
  69. Onion (2%)
  70. Cucumber (2%)
  71. Blueberries (2%)
  72. Peach (2%)
  73. Mandarin (1%)
  74. Plum (1%)
  75. Orange (1%)
  76. Celery (1%)
  77. Apple (1%)
  78. Melon (Honeydew) (1%)
  79. Grapefruit (1%)
  80. Pear (1%)

*The nutritional information has been compiled by me from information freely available and published by the US Department of Agriculture (USDA) and the European Food Information Council (EUFIC). The information is given for comparison purposes only, and is not intended as dietary or medical advice. Please see my disclaimer for further information.