Baked Potato SkinPotatoes, baked, skin, without salt481.16NA9.98610.87NA1438120.9929.80.6967
Boiled Potato SkinBoiled Potato Skin no Salt63.81.24NA8.642.51.9NA76.55770.43200.62110
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt65.21.25NA8.452.41.4NA1169210.7122.70.7290
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum980.19NA5.325.50.5NA618070.43750.28131
Boiled BorageBoiled and Drained Borage1450.2NA5.1680.80.55NA786961.281250.31130
Boiled SpinachBoiled and Drained Spinach1930.2553.65.061231.33NA79.46612.13991.08129
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
Canned Hearts Of PalmHearts of palm, canned82.20.19NA4.44541.98NA922510.996041.63128
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils200.48NA4.449.60.71NA2174030.85142.2797
Canned Grape LeavesGrape leaves, canned4102.6NA4.22200.41NA48411.2840440.57108
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans73.70.12NA3.8476.50.7NA14291621180.9882.2
KimchiCabbage Kimchi46.80.034NA3.5420NANA342140.717060.31134
Boiled Green SoybeansBoiled and Drained Green Soybeans2060.17NA3.54850.71NA2247642201.397
Boiled Young Lima BeansBoiled and Drained Young Lima Beans45.40.43NA3.471051.77NA1848082.83241.195
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas83.60.13NA3.439.70.4NA82.23081.137.10.69123
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves2140.12NA3.3481.23NA954881.2812.80.69116
Canned SpinachCanned Spinach, Solids with Salt1800.26NA3.261080.85NA62.449024560.65130
Boiled Swiss ChardBoiled and Drained Swiss Chard82.20.23NA3.21220.47NA46.87781.282540.47131
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
Boiled DockBoiled and Drained Dock540.16NA2.951260.43NA73.74551.284.250.24133
Boiled Podded PeasBoiled and Drained Podded Peas59.50.11NA2.8370.24NA783400.995.670.52126
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans39.70.28NA2.7879.41.15NA1595832.4410.78103
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach2170.23NA2.781161NA714287.81370.69126
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens2150.21NA2.75370.67NA483181.721.30.58128
Boiled Beet GreensBoiled and Drained Beet Greens1620.36NA2.7960.73NA5812881.283420.71126
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans18.40.36NA2.746.80.41NA1123100.8512.81.28119
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids32.60.21NA2.6621.30.16NA25.52740.5723690.48126
Canned AsparagusCanned Asparagus Solids22.70.14NA2.6140.24NA612442.44070.57133
Canned BeetsCanned Beets, Solids21.30.08437.32.58240.41NA242100.712750.3129
Boiled Dandelion GreensBoiled and Drained Dandelion Greens1980.16NA2.55340.33NA59.53290.4362.40.4127
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips1810.19NA2.5340.57NA45.43061.56270.52129
Boiled White MushroomsBoiled and Drained White Mushrooms8.50.71NA2.47170.16NA123505172.831.23129
Canned PimentoPimento, canned8.50.069NA2.48.50.13NA242240.28200.27132
Boiled Sprouted PeasBoiled and Drained Sprouted Peas370.028NA2.37580.46NA343800.854.251.1105
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids39.70.23NA2.3480.99NA1014041.565.670.91115
Canned Young Lima Beans with Liquids and SaltCanned Young Lima Beans Solids and Liquids with Salt39.70.23NA2.3480.99NA1014041.563570.91115
Canned Spinach with LiquidsCanned Spinach Solids and Liquids1180.16NA2.2479.40.7NA45.43261.71060.6132
Cooked Tahitian TaroCooked Tahitian Taro no Salt2110.11NA2.272.30.24NA958831.1376.50.14123
Boiled Green PeasBoiled and Drained Green Peas38.30.25NA2.255.30.74NA1663842.74.251.7110
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas340.15NA2.15310.4NA1091561.41020.95113
Boiled SuccotashBoiled and Drained Succotash240.25NA2.15751.1NA1665810.85240.8997
Canned Turnip GreensCanned Turnip Greens no Salt1670.12NA2.1428.30.37NA29.82000.99410.33134
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids1670.12NA2.1428.30.39NA29.82000.993930.33134
Boiled Young BroadbeansBoiled and Drained Young Broadbeans25.50.085NA2.13440.37NA1032741.4580.67119
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated140.2836.32.1310.43NA926800.5763.80.5875
Cooked Malabar SpinachMalabar spinach, cooked1760.16NA2.1680.36NA513631.28780.43131
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids42.50.149.922.118.40.21NA28.32410.859370.27131
Canned Straw MushroomsCanned Straw Mushrooms, Solids140.19NA2.039.920.14NA86.511121.55440.95127
Canned Green Chili PeppersPeppers, chili, green, canned51NANA1.95.67NANA15.61600.435630.13132
Canned Mashed Sweet PotatoSweet potato, canned, mashed42.50.39NA1.9341.4NA73.72981.131060.3105
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes480.16NA1.9170.084NA28.32930.853130.24130
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes12.80.045NA1.8725.50.32NA1096100.716950.4770.8
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus76.50.03NA1.8742.50.2NA59.54031.281730.23132
Steamed Soybeans SproutsSteamed Sprouted Soybeans83.60.47NA1.86851NA1915030.85141.47113
Canned Crushed TomatoesTomatoes, crushed, canned480.26NA1.8428.30.26NA45.44150.852640.38127
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans65.20.15NA1.835.40.42NA55.34240.574.250.51126
Cooked Broccoli RaabBroccoli raab, cooked1670.11NA1.838.30.54NA1164861.8479.40.77130
Regular Canned PotatoesCanned Potatoes Solids with Salt7.10.081NA1.8200.14NA39.73251.283100.4119
Canned PotatoesCanned Potatoes Solids no Salt7.10.081NA1.8200.17NA39.73251.287.10.4119
Microwaved PotatoesWhole Microwaved Potatoes15.60.47NA1.7638.30.41NA1496340.5711.30.51102
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts510.12NA1.728.30.32NA79.44492.1329.80.47126
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots750.18NA1.7200.48NA46.82611.2825.50.27132
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids32.60.15NA1.6725.50.3NA951502.43870.94117
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt1220.2NA1.6728.30.53NA38.36521.282.830.3131
Boiled CollardsBoiled and Drained Collards2000.072NA1.629.80.72NA45.41660.7121.30.33128
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards2980.078NA1.642.50.94NA38.33562.13710.38125
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1810.19NA1.673.70.81NA72.35933.545.671.46107
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens1430.082NA1.618.40.42NA341970.8535.40.28133
Boiled LeeksBoiled and Drained Leeks42.50.088NA1.56200.35NA241230.71140.085129
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas980.22NA1.55880.58NA59.54981.288.50.34129
Baked PotatoesWhole Baked Potatoes21.30.17NA1.5339.70.31NA997580.57140.51106
Baked Russet PotatoesBaked Whole Russet Potatoes25.50.15641.542.50.32NA1017800.71200.5106
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 540.048NA1.518.40.23NA28.31360.572.830.28132
Stewed TomatoesStewed Ripe Red Tomatoes370.13NA1.521.30.27NA543501.76450.26114
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased9.920.2NA1.522.70.3NA65.24790.4345.40.4195
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage1320.027NA1.4715.60.2NA415260.57480.24135
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips59.50.28NA1.451330.76NA1098531.2818.40.43126
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt410.052NA1.4518.40.29NA25.513002720.51135
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids25.50.15NA1.45240.37NA751421.8412.80.99122
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids410.11NA1.421.30.54NA42.51552.984730.38129
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes140.14621.415.60.21NA66.64040.43310.3112
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips45.40.089NA1.4200.14NA372580.85510.28133
Boiled Yardlong BeanBoiled and Drained Yardlong Bean62.40.067NA1.459.50.28NA80.84112.135.670.51124
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes28.30.34NA1.36480.32NA1326701.7610.7888
Tomato SauceCanned Tomato Sauce no Salt200.1649.51.3621.30.16NA38.34210.8515.60.31129
Canned Green PeasCanned Green Peas Solids28.30.12NA1.35240.43NA952452.42.831116
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids240.24NA1.35170.87NA35.42741.1355.30.23103
Cooked Frozen Peas And OnionsBoiled and Drained Frozen Peas And Onions200.089NA1.3318.40.24NA481660.5752.40.41125
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt62.40.12NA1.3610.34NA63.86190.995.670.24118
Tomato Sauce with OnionsCanned Tomato Sauce with Onions240.26NA1.3270.43NA55.35851.137810.33122
Cooked AsparagusBoiled and Drained Asparagus32.60.23311.3200.22NA76.53188.65200.85131
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids340.099NA1.2818.40.47NA271300.28200.28134
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt370.054NA1.2818.40.28NA271550.572.830.41132
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids340.099NA1.2818.40.47NA271390.28200.28134
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt370.054NA1.2818.40.28NA271550.573560.41132
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt340.099NA1.2818.40.47NA271390.283670.28134
Boiled Lotus RootBoiled and Drained Lotus Root370.31NA1.28310.31NA1115150.8563.80.47115
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans270.25NA1.2632.60.28NA542750.859.920.62127
Minerals in Top 100 Cooked Vegetables with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in cooked vegetables , sorted by most amount of Iron per 5 ounces.
Top 5 cooked vegetables with most amount of iron per 5 ounces are:
- Baked Potato Skin
- Boiled Potato Skin no Salt
- Microwaved Potatoes Skin no Salt
- Boiled and Drained Garland Chrysanthemum
- Boiled and Drained Borage