Baked Potato SkinPotatoes, baked, skin, without salt1543.7NA321952.8NA45825993.18952.22215
Boiled Potato SkinBoiled Potato Skin no Salt2044NA27.51366.07NA24518461.3663.52353
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt2094NA271684.45NA37229482.2772.62.3288
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum3130.6NA1781.61.6NA19525811.362400.91420
Boiled BorageBoiled and Drained Borage4630.65NA16.52591.75NA24922274.13991417
Boiled SpinachBoiled and Drained Spinach6170.79171163954.24NA25421146.83183.45414
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves1950.6NA14.51721.6NA35819874.136.30.91420
Boiled Potherb JuteBoiled and Drained Potherb Jute9571.16NA14.22810.56NA32724954.1503.6395
Canned Hearts Of PalmHearts of palm, canned2630.6NA141726.32NA2958033.1819325.2409
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils63.51.53NA141592.28NA69412882.7245.47.26312
Canned Grape LeavesGrape leaves, canned13118.35NA13.563.51.3NA1541324.1129411.8345
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2360.4NA12.32452.24NA45429306.353763.13263
KimchiCabbage Kimchi1500.11NA11.363.5NANA1096852.2722591428
Boiled Green SoybeansBoiled and Drained Green Soybeans6580.53NA11.32722.28NA71724456.3563.54.13311
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1451.4NA113365.68NA59025859.07773.6305
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas2680.41NA111271.27NA2639843.6322.72.22393
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves6850.39NA10.51543.94NA30415604.1412.22370
Canned SpinachCanned Spinach, Solids with Salt5760.82NA10.43452.7NA20015696.3514612.1416
Boiled Swiss ChardBoiled and Drained Swiss Chard2630.74NA10.33901.5NA15024904.18121.5420
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 1040.83NA9.62273.6NA553170115.422.76.44300
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans72.61.76NA9.575032.02NA46714382.7263.54.4345
Boiled DockBoiled and Drained Dock1720.52NA9.434041.37NA23614564.113.60.77425
Boiled Podded PeasBoiled and Drained Podded Peas1910.35NA8.941180.76NA24910893.18181.68403
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans1270.89NA8.92543.7NA50818647.71322.5328
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach6940.73NA8.93723.25NA2271370254402.22403
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens6890.68NA8.81182.15NA15410165.44681.86410
Boiled Beet GreensBoiled and Drained Beet Greens5171.14NA8.63082.33NA18641234.110932.27404
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans591.16NA8.61501.32NA3589932.72414.1382
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids1040.66NA8.53680.52NA81.68751.875801.54403
Canned AsparagusCanned Asparagus Solids72.60.44NA8.345.40.77NA1957807.713021.8426
Canned BeetsCanned Beets, Solids680.271198.26771.3NA776712.278800.95413
Boiled Dandelion GreensBoiled and Drained Dandelion Greens6350.52NA8.161091.04NA19110521.362001.27407
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips5810.6NA7.941091.8NA1459805861.68413
Boiled White MushroomsBoiled and Drained White Mushrooms27.22.3NA7.954.40.52NA3951615549.073.95413
Canned PimentoPimento, canned27.20.22NA7.6227.20.42NA777170.9163.50.86422
Boiled Sprouted PeasBoiled and Drained Sprouted Peas1180.091NA7.571861.47NA10912162.7213.63.54337
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids1270.73NA7.31543.18NA32212935182.9368
Canned Young Lima Beans with Liquids and SaltCanned Young Lima Beans Solids and Liquids with Salt1270.73NA7.31543.18NA3221293511432.9368
Canned Spinach with LiquidsCanned Spinach Solids and Liquids3760.53NA7.172542.24NA14510435.443401.9423
Cooked Tahitian TaroCooked Tahitian Taro no Salt6760.34NA7.082310.76NA30428263.632450.45392
Boiled Green PeasBoiled and Drained Green Peas1220.78NA71772.4NA53112298.613.65.4353
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas1090.48NA6.91001.27NA3494994.543273.04361
Boiled SuccotashBoiled and Drained Succotash770.81NA6.92403.5NA53118602.72772.86310
Canned Turnip GreensCanned Turnip Greens no Salt5350.38NA6.85911.2NA956403.181321.04430
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids5350.38NA6.85911.26NA956403.1812561.04430
Boiled Young BroadbeansBoiled and Drained Young Broadbeans81.60.27NA6.81411.2NA3318754.541862.13380
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated45.40.911166.761001.38NA29521771.82041.86240
Cooked Malabar SpinachMalabar spinach, cooked5620.5NA6.72181.16NA16311614.12491.36420
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids1360.4431.86.67590.68NA917712.7229980.86420
Canned Straw MushroomsCanned Straw Mushrooms, Solids45.40.6NA6.531.80.44NA2773546917423.04408
Canned Green Chili PeppersPeppers, chili, green, canned163NANA6.0318NANA505131.3618010.41423
Canned Mashed Sweet PotatoSweet potato, canned, mashed1361.26NA6.031094.5NA2369533.633400.95335
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes1540.51NA6.0354.40.27NA919392.7210020.77415
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes410.15NA681.61.03NA34919502.2722231.5227
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus2450.095NA61360.65NA19112884.15530.73422
Steamed Soybeans SproutsSteamed Sprouted Soybeans2681.5NA5.942723.22NA61216102.7245.44.7360
Canned Crushed TomatoesTomatoes, crushed, canned1540.83NA5.9910.83NA14513292.728441.22406
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans2090.47NA5.81131.33NA17713561.813.61.63405
Cooked Broccoli RaabBroccoli raab, cooked5350.34NA5.761221.72NA37215565.92542.45415
Regular Canned PotatoesCanned Potatoes Solids with Salt22.70.26NA5.763.50.44NA12710394.19931.27382
Canned PotatoesCanned Potatoes Solids no Salt22.70.26NA5.763.50.54NA12710394.122.71.27382
Microwaved PotatoesWhole Microwaved Potatoes501.5NA5.621221.32NA47620281.836.31.63327
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts1630.38NA5.44911.03NA25414386.8951.5403
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots2400.57NA5.4463.51.52NA1508354.181.60.86421
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids1040.48NA5.3581.60.97NA3044817.712383373
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt3900.64NA5.35911.7NA12220874.19.070.95418
Boiled CollardsBoiled and Drained Collards6400.23NA5.13952.3NA1455312.27681.04409
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards9530.25NA5.11363NA12211396.82271.22401
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 5810.6NA5.12362.6NA231189611.3184.67342
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens4580.26NA5.1591.33NA1096302.721130.91425
Boiled LeeksBoiled and Drained Leeks1360.28NA563.51.12NA773952.2745.40.27412
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas3130.7NA4.942811.87NA19115924.127.21.1414
Baked PotatoesWhole Baked Potatoes680.54NA4.91270.99NA31824271.845.41.63340
Baked Russet PotatoesBaked Whole Russet Potatoes81.60.492054.851361.03NA32224952.2763.51.6338
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 1720.15NA4.8590.74NA914351.89.070.91424
Stewed TomatoesStewed Ripe Red Tomatoes1180.43NA4.8680.88NA17211205.4420640.82366
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased31.80.64NA4.7672.60.97NA20915331.361451.3303
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage4220.086NA4.7500.65NA13216831.81540.77433
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips1910.91NA4.634262.43NA34927314.1591.36402
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt1320.17NA4.63590.93NA81.641708711.63431
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids81.60.49NA4.63771.2NA2404545.9413.18390
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids1320.36NA4.5681.73NA1364949.5315151.22411
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes45.40.451984.45500.66NA21312931.361000.95358
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips1450.29NA4.4563.50.45NA1188262.721630.91425
Boiled Yardlong BeanBoiled and Drained Yardlong Bean2000.21NA4.451910.91NA25913156.8181.63397
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes911.1NA4.351541.03NA42221455.441952.5281
Tomato SauceCanned Tomato Sauce no Salt63.50.521584.35680.51NA12213472.72501414
Canned Green PeasCanned Green Peas Solids910.37NA4.3771.37NA3047857.79.073.22371
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids770.76NA4.354.42.8NA1138753.631770.73329
Cooked Frozen Peas And OnionsBoiled and Drained Frozen Peas And Onions63.50.29NA4.26590.75NA1545311.81681.3400
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt2000.39NA4.21951.1NA20419823.18180.77376
Tomato Sauce with OnionsCanned Tomato Sauce with Onions770.82NA4.2861.37NA17718733.6324991.04390
Cooked AsparagusBoiled and Drained Asparagus1040.75994.1363.50.7NA245101627.763.52.72420
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids1090.32NA4.1591.5NA864170.9163.50.91429
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt1180.17NA4.1590.91NA864941.89.071.3423
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids1090.32NA4.1591.5NA864450.9163.50.91429
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt1180.17NA4.1590.91NA864941.811391.3423
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt1090.32NA4.1591.5NA864450.9111750.91429
Boiled Lotus RootBoiled and Drained Lotus Root1180.98NA4.11001NA35416472.722041.5369
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans860.79NA4.041040.9NA1728802.7231.82405
Minerals in Top 100 Cooked Vegetables with the highest Iron content per 1 lb
In the above table you can find and compare the amount of minerals in cooked vegetables , sorted by most amount of Iron per 1 pound.
Top 5 cooked vegetables with most amount of iron per 1 pound are:
- Baked Potato Skin
- Boiled Potato Skin no Salt
- Microwaved Potatoes Skin no Salt
- Boiled and Drained Garland Chrysanthemum
- Boiled and Drained Borage