10 Plant Foods With More Iron Than Spinach

Ten plant foods contain more iron than spinach, which has 2.71 mg of iron per 100 g. The highest iron content is found in sesame seeds at 14.60 mg, followed by pumpkin seeds at 8.80 mg and hemp seeds at 7.95 mg.

This article highlights plant foods that surpass spinach in iron content, ranked per 100 grams. Spinach is often considered a good source of iron, but several other plant foods provide more.

Plant Foods With More Iron Than Spinach

The following table ranks plant foods based on their iron content per 100 grams.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Iron (per 100 g)	% Daily Value	% More Than spinach
1	Sesame Seeds	14.60 mg	81%	439%
2	Pumpkin Seeds	8.80 mg	49%	225%
3	Hemp Seeds	7.95 mg	44%	193%
4	Chia Seeds	7.70 mg	43%	184%
5	Cashew	6.70 mg	37%	147%
6	Soybeans	5.14 mg	29%	90%
7	Cannellini Beans	3.70 mg	21%	37%
8	Lentils	3.30 mg	18%	22%
9	Kidney Beans	2.94 mg	16%	8%
10	Chickpeas	2.89 mg	16%	7%

For reference, spinach has 2.71 mg of iron per 100 g, about 15% of the Daily Value (18 mg).

Track Your Iron Intake

Knowing which plant foods are richest in iron only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your iron intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Iron values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram iron content is higher than that of spinach (2.71 mg), and ranked highest first. Percent Daily Value uses the US reference intake of 18 mg. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What plant foods have the most iron?

The plant foods with the most iron include sesame seeds at 14.60 mg, pumpkin seeds at 8.80 mg, and hemp seeds at 7.95 mg. These foods provide significantly higher iron levels compared to spinach.

Does spinach have a lot of iron?

Spinach contains 2.71 mg of iron per 100 g, which is 15% of the Daily Value of 18 mg. While it is a good source of iron, there are several plant foods with higher iron content.

How much iron do you need per day?

The recommended daily intake of iron is 18 mg for adults. This value may vary based on age, gender, and individual health needs.

Are these iron values per 100 grams or per serving?

All iron values listed are per 100 grams. This standard measurement allows for easy comparison among different foods.

Key Takeaways

• Ten plant foods exceed spinach in iron content.
• Spinach has 2.71 mg of iron per 100 g.
• Sesame seeds are the highest source of iron at 14.60 mg.
• Iron content values are based on a 100-gram serving.