Dried SpirulinaDried Spirulina Seaweed1708.65NA40.42762.7NA167193210.214862.836.63
Dried Agar SeaweedSeaweed, agar, dried8860.86NA30.310916.1NA73.7159510.51458.2212.3
Dried ChivesFreeze-dried Chives11520.97NA28.39071.9NA734419613.3997.262.83
Morel MushroomsRaw Morel Mushrooms610.89NA17.3270.83NA2755833.129.82.88127
Dried Ancho PeppersPeppers, ancho, dried86.50.72NA15.51601.8NA28534184.161232
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1901.97NA14.72662.7NA46444935.242743.42.83
Dried Pasilla PeppersPeppers, pasilla, dried1370.6NA141842.24NA37831504.54126221
Sun-dried TomatoesTomatoes, sun-dried1562NA132752.6NA50548587.81522.8220.6
Irishmoss SeaweedRaw Irishmoss Seaweed1020.21NA12.62040.52NA22389.30.99952.76115
Lemon Grass Raw Lemon Grass 920.38NA11.6857.4NA14310250.998.53.16100
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.5
Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.0716
Dried LeeksFreeze-dried Leeks5100.93NA10.82283.73NA49034028.0849.60.942.83
Dried Goji BerriesGoji berries, dried269NANA9.64NANANANANANA422NA10.6
Dried Oriental RadishesRadishes, oriental, dried8922.3NA9.542410.76NA28949530.99394328
Canned Small Ripe OlivesCanned Small Ripe Olives1250.36NA8.95.670.028NA4.2511.31.2810420.31113
ParsleyFresh Parsley1960.21NA8.8710.23NA82.27850.1479.41.5124
Dried PepeaoPepeao, dried1607.2NA8.72071.63NA164100464.29910.715.8
Sun-dried Chile PeppersSun-dried Hot Chile Peppers63.80.32NA8.561251.16NA22526514.961291.4510
Dried ShallotsFreeze-dried Shallots2590.6NA8.51472NA42023398.0883.62.742.83
Dried LongansLongans, dried63.81.14NA7.6565.20.35NA278933NA680.3125
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried89.30.33NA7.2NA44NA9630807.10.5528.6
Potherb JuteRaw Potherb Jute2950.36NA6.75910.17NA1187921.2811.31.1124
OatsOats76.50.89NA6.72516.97227741608362.835.6311.7
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.4216
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum980.19NA5.325.50.5NA618070.43750.28131
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour46.80.67NA5.261664.8NA458558184.254.217.6
Boiled BorageBoiled and Drained Borage1450.2NA5.1680.80.55NA786961.281250.31130
Whole Wheat PastaDry Whole-Wheat Pasta410.7NA5.131814.23NA4866151108.54.211.6
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.2
Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.9418
Boiled SpinachBoiled and Drained Spinach1930.2553.65.061231.33NA79.46612.13991.08129
Green SoybeansRaw Green Soybeans2790.18NA5.03920.78NA2758792.1321.31.496
PrunesRaw Dehydrated Prunes1020.87NA5910.44NA1591500NA7.11.065.67
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.5
Chanterelle MushroomsRaw Chanterelle Mushrooms21.30.5NA4.918.40.41NA80.87173.112.81127
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.5
Jerusalem-artichokesRaw Jerusalem-artichokes200.2NA4.8240.085NA1116080.995.670.17111
SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.6
Canned Jumbo OlivesCanned Ripe Jumbo Olives1330.32NA4.75.670.028NA4.2512.81.2810420.31120
BorageRaw Borage1320.18NA4.6873.70.49NA756661.281130.28132
Potato SkinRaw Potato Skin42.50.6NA4.632.60.85NA545850.43140.5118
Sprouted LentilsRaw Sprouted Lentils35.40.5NA4.5552.40.72NA2454560.8515.62.1495
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves610.19NA4.54540.5NA1126211.2811.30.28131
Boiled Potherb JuteBoiled and Drained Potherb Jute2990.36NA4.45880.17NA1027801.2815.61.1124
Young Lima BeansRaw Young Lima Beans480.45NA4.4582.21.72NA1936622.5511.31.1100
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.5
Canned Hearts Of PalmHearts of palm, canned82.20.19NA4.44541.98NA922510.996041.63128
Dandelion GreensRaw Dandelion Greens2650.24NA4.4510.48NA945630.711080.58121
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils200.48NA4.449.60.71NA2174030.85142.2797
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.3
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans82.20.14NA4.25850.77NA16610722.131301.179
Canned Grape LeavesGrape leaves, canned4102.6NA4.22200.41NA48411.2840440.57108
Tomato PasteCanned Tomato Paste510.52NA4.2259.50.43NA11814377.583.60.89104
Kelp SeaweedRaw Kelp Seaweed2380.18NA4.041720.28NA59.51260.993301.74116
TamarindsRaw Tamarinds1050.12NA3.97130NANA1608901.8439.70.1444.5
SpirulinaRaw Spirulina Seaweed170.85NA3.95270.26NA15.61800.991390.28129
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans73.70.12NA3.8476.50.7NA14291621180.9882.2
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.7
SpinachRaw Spinach1400.18NA3.841121.27NA69.57911.41120.75130
Grape LeavesRaw Grape Leaves5150.59NA3.731354.05NA1293861.2812.80.95104
RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615
Seeded RaisinsRaisins, seeded39.70.43NA3.6742.50.38NA10611690.8539.70.2623.5
Beet GreensRaw Beet Greens1660.27NA3.64990.55NA5810801.283200.54129
Native PersimmonsRaw Native Persimmons38.3NANA3.54NANANA37439NA1.4NA91
Boiled Green SoybeansBoiled and Drained Green Soybeans2060.17NA3.54850.71NA2247642201.397
Roasted BuckwheatRoasted Buckwheat Groats240.88NA3.53132.3NA4524541215.63.4312
Boiled Young Lima BeansBoiled and Drained Young Lima Beans45.40.43NA3.471051.77NA1848082.83241.195
DockRaw Dock62.40.19NA3.41460.49NA89.35531.285.670.28132
Fireweed LeavesRaw Fireweed Leaves6080.45NA3.42219.5NA1537001.28483.77100
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas83.60.13NA3.439.70.4NA82.23081.137.10.69123
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.5
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared370.29NA3.33781.25NA1736255.18.52.2491
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves2140.12NA3.3481.23NA954881.2812.80.69116
Chrysanthemum LeavesRaw Chrysanthemum Leaves1660.19NA3.2645.41.34NA76.58040.431671130
Canned SpinachCanned Spinach, Solids with Salt1800.26NA3.261080.85NA62.449024560.65130
Garland ChrysanthemumRaw Garland Chrysanthemum1660.19NA3.2545.41.34NA76.5804NA1671130
Boiled Swiss ChardBoiled and Drained Swiss Chard82.20.23NA3.21220.47NA46.87781.282540.47131
Sprouted PeasRaw Sprouted Peas510.39NA3.279.40.62NA2345400.8528.31.588.3
Taro LeavesRaw Taro Leaves1520.38NA3.263.81NA859191.284.250.58121
Pumpkin LeavesRaw Pumpkin Leaves55.30.19NA3.15540.5NA1476181.2815.60.28132
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared49.60.18NA3.13711NA1476412.9873.70.8993
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.414
RowalRaw Rowal21.31.5NA3.145.40.22NA73.7186NA5.670.61101
CornsaladRaw Cornsalad540.19NA3.118.40.51NA756511.285.670.84132
Wakame SeaweedRaw Wakame Seaweed2130.4NA3.11522NA113710.9912360.54113
AsparagusRaw Asparagus340.27NA3.03200.22NA73.72863.262.830.77132
Broccoli RaabRaw Broccoli Raab1530.06NA3.03310.56NA1032781.446.81.1131
Wheat SproutsSprouted Wheat39.70.37NA3.031162.63NA28324060.222.72.3467.7
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 32.60.26NA3711.12NA1735324.87.1294
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans22.70.55NA31570.63NA1464490.85201.37108
LeeksRaw Leeks83.60.17NA2.9839.70.68NA49.62551.428.30.17118
Sprouted SoybeansRaw Sprouted Soybeans950.61NA2.981021NA2326860.85201.6698
Boiled DockBoiled and Drained Dock540.16NA2.951260.43NA73.74551.284.250.24133
Edible Podded PeasRaw Edible Podded Peas610.11NA2.95340.35NA752830.995.670.38126
Cooked TeffTeff, cooked69.50.32NA2.9714.05NA170152NA11.31.57106
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips1190.28NA2.91200.76NA1408621.2815.60.43127
Minerals in Top 100 Whole Vegetables, Cereals & Fruits with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in whole vegetables, cereals & fruits , sorted by most amount of Iron per 5 ounces.
Top 5 whole vegetables, cereals & fruits with most amount of iron per 5 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Morel Mushrooms
- Dried Ancho Peppers