Dried SpirulinaDried Spirulina Seaweed23812NA56.63873.77NA234270514.320803.979.3
Dried Agar SeaweedSeaweed, agar, dried12401.2NA42.515288.53NA103223314.720211.517.2
Dried ChivesFreeze-dried Chives16131.36NA39.712702.68NA1028587418.7139103.97
Morel MushroomsRaw Morel Mushrooms85.31.24NA2437.71.16NA3858164.3741.74.03178
Dried Ancho PeppersPeppers, ancho, dried1211NA21.72242.54NA39947855.7585.32.845
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2662.76NA20.63733.76NA64962917.343834.83.97
Dried Pasilla PeppersPeppers, pasilla, dried1920.84NA19.52583.14NA53044096.351772.7829.4
Sun-dried TomatoesTomatoes, sun-dried2182.82NA183853.66NA7066801112123.9529
Irishmoss SeaweedRaw Irishmoss Seaweed1430.3NA17.72860.73NA3121251.41333.87161
Lemon Grass Raw Lemon Grass 1290.53NA16.211910.4NA20014351.4124.43140
TeffRaw Teff3571.6NA1536518.3NA8518478.73247.217.5
Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.4
Dried LeeksFreeze-dried Leeks7141.3NA153195.23NA687476311.369.51.33.97
Dried Goji BerriesGoji berries, dried377NANA13.5NANANANANANA591NA15
Dried Oriental RadishesRadishes, oriental, dried12483.24NA13.43371.07NA40569341.45524.2339
Canned Small Ripe OlivesCanned Small Ripe Olives1750.5NA12.57.940.04NA5.95161.814590.44159
ParsleyFresh Parsley2740.3NA12.3990.32NA11510990.21112.12174
Dried PepeaoPepeao, dried22410NA122902.3NA2301405901391522
Sun-dried Chile PeppersSun-dried Hot Chile Peppers89.30.45NA121751.63NA31637116.951812.0214
Dried ShallotsFreeze-dried Shallots3630.84NA122062.8NA587327411.31173.833.97
Dried LongansLongans, dried89.31.6NA10.7910.49NA3891306NA950.4435
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.7
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1250.46NA10NA61.7NA13543109.920.7740
Potherb JuteRaw Potherb Jute4130.51NA9.451270.24NA16511091.8161.57174
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.3
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.619
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.522
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.222
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum1370.26NA7.4235.70.7NA85.311290.61050.4184
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour65.50.94NA7.362326.75NA64178225.25.955.8724.6
Boiled BorageBoiled and Drained Borage2020.28NA7.221130.76NA1099741.81750.44182
Whole Wheat PastaDry Whole-Wheat Pasta57.50.99NA7.22545.9NA681861154125.916.3
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.3
Hard Red Spring WheatWheat, hard red spring49.60.81NA7.142468.05NA6596751403.975.525.3
Boiled SpinachBoiled and Drained Spinach2700.35757.11731.86NA1119252.981391.5181
Green SoybeansRaw Green Soybeans3910.25NA7.041291.1NA38512302.9829.81.96134
PrunesRaw Dehydrated Prunes1431.2NA71270.62NA2222100NA9.921.57.94
Durum WheatWheat, durum67.51.1NA72865.98NA10088551773.978.2621.7
Chanterelle MushroomsRaw Chanterelle Mushrooms29.80.7NA6.925.80.57NA11310044.37181.4178
CornmealWhole-grain Yellow Cornmeal120.38NA6.852520.99NA47857030.869.53.620.4
Jerusalem-artichokesRaw Jerusalem-artichokes27.80.28NA6.7533.70.12NA1558511.47.940.24155
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.6
Canned Jumbo OlivesCanned Ripe Jumbo Olives1870.45NA6.67.940.04NA5.95181.814590.44167
BorageRaw Borage1850.26NA6.551030.69NA1059331.81590.4185
Potato SkinRaw Potato Skin59.50.84NA6.4345.61.2NA75.48200.6200.69165
Sprouted LentilsRaw Sprouted Lentils49.60.7NA6.3773.41NA3436391.2223134
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves85.30.26NA6.3575.40.7NA1578691.8160.4184
Boiled Potherb JuteBoiled and Drained Potherb Jute4190.51NA6.231230.24NA14310911.8221.57173
Young Lima BeansRaw Young Lima Beans67.50.63NA6.231152.4NA2709273.57161.55139
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.4
Canned Hearts Of PalmHearts of palm, canned1150.26NA6.275.42.77NA1293511.48452.3179
Dandelion GreensRaw Dandelion Greens3710.34NA6.1571.40.68NA1317880.991510.81170
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils27.80.67NA6.1569.51NA3045641.2203.18136
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.2
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1150.19NA5.951191.1NA23215002.981831.53111
Canned Grape LeavesGrape leaves, canned5743.65NA5.927.80.58NA67.557.51.856620.79151
Tomato PasteCanned Tomato Paste71.40.72NA5.983.30.6NA165201210.51171.25146
Kelp SeaweedRaw Kelp Seaweed3330.26NA5.662400.4NA83.31771.44622.44162
TamarindsRaw Tamarinds1470.17NA5.56183NANA22412462.5855.60.262.3
SpirulinaRaw Spirulina Seaweed241.2NA5.5437.70.37NA222521.41940.4180
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1030.17NA5.381070.98NA19812822.781651.37115
CornYellow Corn Grain 140.62NA5.382520.96NA41757030.869.54.420.6
SpinachRaw Spinach1960.26NA5.381571.8NA97110721571.05181
Grape LeavesRaw Grape Leaves7200.82NA5.21895.67NA1815401.8181.33146
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.2621
Seeded RaisinsRaisins, seeded55.60.6NA5.1459.50.53NA14916371.255.60.3633
Beet GreensRaw Beet Greens2320.38NA5.11390.78NA81.415121.84480.75181
Native PersimmonsRaw Native Persimmons53.6NANA4.96NANANA51.6615NA2NA128
Boiled Green SoybeansBoiled and Drained Green Soybeans2880.23NA4.961191NA31410702.7827.81.8136
Roasted BuckwheatRoasted Buckwheat Groats33.71.24NA4.94393.2NA63363516.7224.816.7
Boiled Young Lima BeansBoiled and Drained Young Lima Beans63.50.61NA4.861472.5NA25811313.9733.71.57133
DockRaw Dock87.30.26NA4.762040.69NA1257741.87.940.4185
Fireweed LeavesRaw Fireweed Leaves8510.64NA4.7631013.3NA2149801.867.55.28140
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas1170.18NA4.7655.60.56NA1154311.69.920.97172
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour140.46NA4.721850.91NA54062530.69.923.4321.7
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared51.60.41NA4.661091.75NA2428757.14123.14127
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves3000.17NA4.667.51.72NA1336831.8180.97162
Chrysanthemum LeavesRaw Chrysanthemum Leaves2320.27NA4.5663.51.87NA10711250.62341.4181
Canned SpinachCanned Spinach, Solids with Salt2520.36NA4.561511.2NA87.36872.786390.91182
Garland ChrysanthemumRaw Garland Chrysanthemum2320.27NA4.5463.51.87NA1071125NA2341.4181
Boiled Swiss ChardBoiled and Drained Swiss Chard1150.32NA4.51710.66NA65.510891.83550.65184
Sprouted PeasRaw Sprouted Peas71.40.54NA4.51110.87NA3277561.239.72.1124
Taro LeavesRaw Taro Leaves2120.54NA4.4789.31.4NA11912861.85.950.81170
Pumpkin LeavesRaw Pumpkin Leaves77.40.26NA4.475.40.7NA2068651.8220.4184
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared69.50.25NA4.4991.4NA2068974.171031.25130
BuckwheatBuckwheat35.72.2NA4.374582.5811068991316.524.7619.3
RowalRaw Rowal29.82.1NA4.3763.50.31NA103260NA7.940.85142
CornsaladRaw Cornsalad75.40.27NA4.3325.80.71NA1059111.87.941.17184
Wakame SeaweedRaw Wakame Seaweed2980.56NA4.332122.78NA159991.417300.75159
AsparagusRaw Asparagus47.60.38NA4.2527.80.31NA1034014.563.971.07185
Broccoli RaabRaw Broccoli Raab2140.083NA4.2543.70.78NA145389265.51.53184
Wheat SproutsSprouted Wheat55.60.52NA4.251633.7NA39733584.331.83.2795
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 45.60.37NA4.2991.57NA2427446.759.922.8131
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans31.80.77NA4.22200.89NA2046291.227.81.92151
LeeksRaw Leeks1170.24NA4.1755.60.95NA69.5357239.70.24165
Sprouted SoybeansRaw Sprouted Soybeans1330.85NA4.171431.4NA3259601.227.82.32137
Boiled DockBoiled and Drained Dock75.40.23NA4.131770.6NA1036371.85.950.34186
Edible Podded PeasRaw Edible Podded Peas85.30.16NA4.1347.60.48NA1053971.47.940.54176
Cooked TeffTeff, cooked970.45NA4.07995.68NA238212NA162.2149
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips1670.4NA4.051691.06NA19612071.8220.6177
Minerals in Top 100 Whole Vegetables, Cereals & Fruits with the highest Iron content per 7 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 7 ounces.
Top 5 whole vegetables, cereals & fruits with most amount of iron per 7 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Morel Mushrooms
- Dried Ancho Peppers