Leafy greens with highest iron content

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Highest Iron Content in Leafy Greens: Key Findings

Research shows that the iron content in leafy greens varies widely depending on the species, growing conditions, and preparation methods. Several studies have identified specific leafy greens with notably high iron content, as well as factors that influence iron levels and bioavailability.

Leafy Greens with the Highest Iron Content

Multiple studies have found that certain underutilized or local leafy greens can have exceptionally high iron content. For example, Nelabasale greens (Portulaca oleracea) were found to have the highest iron content among 38 tested varieties, with 37.34 mg/100g. Another study identified Brassica nigra as having a very high iron content of 241.20 mg/100g, while Moringa oleifera had the lowest among the tested group at 29.40 mg/100g. Amaranthus species also consistently rank high, with values ranging from 13.4 mg/100g for Amaranthus viridis to over 22 mg/100g in iron-fortified Amaranthus leaves.

Other leafy greens with significant iron content include:

Amaranthus hybridus (noted for high iron bioavailability when cooked with tomatoes)
Sesbania grandiflora (kathurumurunga), with up to 25.2 mg/100g
Spinach (Spinacia oleracea), with iron content ranging from 3.05 to 7.05 mg/100g

Impact of Cooking and Preparation on Iron Content

Cooking methods and the use of pot liquor (the water left after boiling greens) can significantly affect the iron content available for consumption. For instance, the pot liquor of Coccinia had the highest measured iron content (21.41 ppm) compared to the raw or cooked leaves themselves. Consuming both the cooked greens and their pot liquor is recommended to maximize iron intake.

Iron Fortification and Agronomic Practices

Iron content in leafy greens can be further increased through fortification and agronomic practices. Application of iron fertilizers, especially foliar sprays of ferrous sulphate, has been shown to significantly boost the iron content in leaves, with Amaranthus showing the highest response to such treatments26. Bio-fortification strategies can increase iron levels up to 40 times compared to traditional varieties.

Iron Bioavailability in Leafy Greens

While some greens have high iron content, the bioavailability (how much iron the body can absorb) can vary. Amaranthus hybridus cooked with tomatoes showed the highest iron bioavailability in one study, highlighting the importance of preparation methods and the presence of vitamin C-rich ingredients to enhance absorption. Moringa leaves also demonstrated high iron bioaccessibility due to their content of iron absorption enhancers like β-carotene and ascorbic acid.

Conclusion

Among leafy greens, Portulaca oleracea, Brassica nigra, Amaranthus species, and Moringa oleifera stand out for their high iron content, with values ranging from about 13 mg/100g to over 200 mg/100g depending on the species and preparation3524. Cooking methods, use of pot liquor, and iron fortification can further enhance the iron available from these vegetables126. For optimal iron intake, including a variety of these greens in the diet and using preparation methods that enhance bioavailability—such as cooking with vitamin C-rich foods—is recommended910.

Sources and full results

Most relevant research papers on this topic

SPECTROPHOTOMETRIC DETERMINATION OF IRON CONTENT IN SIX INDIGENOUS GREEN LEAFY VEGETABLES CONSUMED IN MUAK LEK, THAILAND

Cooked green leafy vegetables with their pot liquor are the best option for obtaining large iron quantities, as they contain higher iron concentrations than uncooked and raw green leafy vegetables.

2022·

1citation

·Anthoney Swamy Thangiah et al.

Efficacy of Iron Fortification to Augment the Nutritional Quality of Some Winter Season Leafy Vegetables

Iron fortification through ferrous sulphate heptahydrate application significantly increases the iron content in winter season leafy vegetables, potentially mitigating iron deficiency anaemia and meeting daily iron needs.

2020·

2citations

·Kshouni Das et al.

Proximate Composition of Underutilized Green Leafy Vegetables in Southern Karnataka

Underutilized green leafy vegetables in southern Karnataka have high nutritive value, with Nelabasale greens being the highest in iron, calcium, and ascorbic acid, potentially contributing to nutrient intake for rural populations.

Highly Cited

2004·

93citations

·K. Sheela et al.

Iron and vitamin C content in green leafy vegetables

Green leafy vegetables, such as Sesbania grandiflora and Amaranthus viridis, provide essential micronutrients for metabolic functions.

2020·

0citations

·Dilhara Dahanayake et al.

Chemical composition of some underutilized green leafy vegetables of Sonitpur district of Assam, India.

Underutilized green leafy vegetables in Sonitpur district, Assam, India, are rich in nutrients and phytochemicals, making them a powerhouse for health promotion and combating deficiency diseases.

2015·

38citations

·J. Saha et al.

IRON FORTIFICATION IN LEAFY VEGETABLES: PRESENT STATUS AND FUTURE POSSIBILITIES

Bio-fortification of green leafy vegetables through agronomic practices or breeding approaches can significantly increase iron content, reducing iron deficiency anemia in women and children worldwide.

2016·

6citations

·R. Chatterjee

In-vitro dialysability of iron in green leafy vegetables and seasonal variation of total iron content

Green leafy vegetables can improve iron status in Sri Lankan diets by including them and enhancing their bioavailability through cooking and processing.

2007·

3citations

·J. Gooneratne et al.

Nutritional Potential of Locally Available Micronutrient Rich Green Leafy Vegetables

Locally available green leafy vegetables are high in iron and -carotene, making them a key driver to combat micronutrient deficiency in vulnerable groups.

2016·

0citations

·Mishra Jyotima et al.

Bioavailability of Iron and Related Components in Cooked Green Leafy Vegetables Consumed in Cameroon

Cooking green leafy vegetables with tomatoes improves their iron bioavailability, making them a good source of iron for iron deficient populations in Cameroon.

2019·

7citations

·Rachel Fai Nomkong et al.

Nutrient and Total Polyphenol Contents of Dark Green Leafy Vegetables, and Estimation of Their Iron Bioaccessibility Using the In Vitro Digestion/Caco-2 Cell Model

Moringa has the highest iron bioaccessibility among dark green leafy vegetables, while sweet potato leaves and cocoyam leaf have similar iron bioaccessibility, with sweet potato leaves offering more provitamin A.

In Vitro Study

2017·

35citations

·F. Amagloh et al.

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