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
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
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
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked540.7NA7.880.80.59NA2301915NA141.110.6
Dried LongansLongans, dried63.81.14NA7.6565.20.35NA278933NA680.3125
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried89.30.33NA7.2NA44NA9630807.10.5528.6
Potherb JuteRaw Potherb Jute2950.36NA6.75910.17NA1187921.2811.31.1124
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked39.70.52NA5.7559.50.43NA16914120.719.920.8145
Green SoybeansRaw Green Soybeans2790.18NA5.03920.78NA2758792.1321.31.496
PrunesRaw Dehydrated Prunes1020.87NA5910.44NA1591500NA7.11.065.67
Chanterelle MushroomsRaw Chanterelle Mushrooms21.30.5NA4.918.40.41NA80.87173.112.81127
Jerusalem-artichokesRaw Jerusalem-artichokes200.2NA4.8240.085NA1116080.995.670.17111
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
Young Lima BeansRaw Young Lima Beans480.45NA4.4582.21.72NA1936622.5511.31.1100
Dandelion GreensRaw Dandelion Greens2650.24NA4.4510.48NA945630.711080.58121
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans82.20.14NA4.25850.77NA16610722.131301.179
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
SpinachRaw Spinach1400.18NA3.841121.27NA69.57911.41120.75130
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained66.60.67NA3.81150.66NA19722184.253771.176.3
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked780.49NA3.7745.40.33NA10116473.1140.5543.8
Grape LeavesRaw Grape Leaves5150.59NA3.731354.05NA1293861.2812.80.95104
Beet GreensRaw Beet Greens1660.27NA3.64990.55NA5810801.283200.54129
Native PersimmonsRaw Native Persimmons38.3NANA3.54NANANA37439NA1.4NA91
DockRaw Dock62.40.19NA3.41460.49NA89.35531.285.670.28132
Fireweed LeavesRaw Fireweed Leaves6080.45NA3.42219.5NA1537001.28483.77100
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared370.29NA3.33781.25NA1736255.18.52.2491
Chrysanthemum LeavesRaw Chrysanthemum Leaves1660.19NA3.2645.41.34NA76.58040.431671130
Garland ChrysanthemumRaw Garland Chrysanthemum1660.19NA3.2545.41.34NA76.5804NA1671130
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
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
LeeksRaw Leeks83.60.17NA2.9839.70.68NA49.62551.428.30.17118
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked480.53NA2.9846.80.46NA83.67560.288.50.5538
Sprouted SoybeansRaw Sprouted Soybeans950.61NA2.981021NA2326860.85201.6698
Edible Podded PeasRaw Edible Podded Peas610.11NA2.95340.35NA752830.995.670.38126
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips1190.28NA2.91200.76NA1408621.2815.60.43127
Raw Dried FigsFigs, dried, uncooked2300.41NA2.88960.72NA959640.85140.7842.6
Frozen Podded PeasPeas, edible-podded, frozen, unprepared710.11NA2.8332.60.33NA72.32720.995.670.58127
PurslaneRaw Purslane920.16NA2.82960.43NA62.47001.2863.80.24132
Sprouted Pinto BeansRaw Sprouted Pinto Beans610.45NA2.8750.52NA1334350.852170.71115
Sprouted Navy BeansRaw Sprouted Navy Beans21.30.5NA2.741430.58NA1424350.8518.41.26112
Leafy Tips CowpeasRaw Leafy Tips Cowpeas89.30.27NA2.72610.72NA12.86451.289.920.41127
Young BroadbeansRaw Young Broadbeans310.1NA2.7540.45NA1353541.7710.82115
Dried Zante CurrantsCurrants, zante, dried1250.42NA2.66510.49NA14011010.99610.5225
EpazoteRaw Epazote3900.27NA2.661724.4NA1228971.28611.56126
Agar SeaweedRaw Agar Seaweed76.50.086NA2.64950.53NA7.13200.9912.80.82129
MulberriesRaw Mulberries55.30.085NA2.6225.5NANA542750.85140.17124
SuccotashRaw Succotash25.50.26NA2.6680.98NA1605230.855.670.86104
Swiss ChardRaw Swiss Chard72.30.25NA2.551150.52NA65.25371.283020.51131
Laver SeaweedRaw Laver Seaweed990.37NA2.552.831.4NA82.25050.99681.5121
Coriander LeavesRaw Coriander Leaves950.32NA2.5370.6NA687391.2865.20.71131
Dried Shiitake MushroomsMushrooms, shiitake, dried15.67.32NA2.441871.67NA417217465.318.41113.5
GarlicRaw Garlic2570.42NA2.435.42.37NA21756820241.6483
Dried LitchisLitchis, dried46.80.89NA2.459.50.33NA25715731.844.250.431.6
Hearts Of PalmRaw Hearts Of Palm25.50.91NA2.414NANA19825600.99205.399
Water ConvolvulusRaw Water Convolvulus 1090.033NA2.371010.23NA55.34421.281600.26131
Mustard GreensRaw Mustard Greens1630.23NA2.3245.4NANA82.25441.2828.30.35129
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared1620.072NA2.325.50.31NA341161.2825.50.23132
ChivesRaw Chives1300.22NA2.2759.50.53NA82.24201.284.250.79128
ElderberriesRaw Elderberries540.086NA2.277.1NANA55.33970.858.50.16113
KaleRaw Kale3600.075NA2.2746.81.3NA784931.28750.55127
Passion-fruit, PurpleRaw Passion-fruit, Purple170.12NA2.2741NANA964930.8539.70.14103
In Pod Fava BeansRaw In Pod Fava Beans52.40.57NA2.246.80.94NA1834711.1335.41.4103
Onions FlakesDry Onions Flakes3640.59NA2.21301.97NA42922997.129.82.685.57
Black CurrantsRaw European Black Currants780.12NA2.2340.36NA83.6456NA2.830.38116
Frozen Peas And OnionsFrozen Peas And Onions, Unprepared32.60.15NA2.229.80.39NA83.62880.8586.50.68116
Frozen Green PeasFrozen Green Peas, Unprepared310.18NA2.17370.48NA1162172.71531.16113
Frozen Turnip GreensFrozen Turnip Greens, Unprepared1670.081NA2.1438.30.52NA38.32611.28170.24132
Mustard SpinachRaw Mustard Spinach2980.11NA2.1315.60.58NA39.76361.1329.80.24131
Spring Or Scallions OnionsRaw Spring Or Scallions Onions1020.12NA2.128.30.23NA52.43910.8522.70.55127
RoselleRaw Roselle305NANA2.172.3NANA52.4295NA8.5NA123
Green PeasRaw Green Peas35.40.25NA2.146.80.58NA1533462.557.11.76112
ArugulaRaw Arugula2270.11NA2.0766.60.46NA73.75230.4338.30.67130
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked200.27NA222.70.13NA546381.841230.2845
Brussels SproutsRaw Brussels Sprouts59.50.099NA232.60.48NA985512.2735.40.6122
Oyster MushroomsRaw Oyster Mushrooms4.250.35NA1.925.50.16NA1705953.725.51.1126
Minerals in Top 100 Raw Vegetables & Fruits with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in raw vegetables & fruits , sorted by most amount of Iron per 5 ounces.
Top 5 raw vegetables & 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