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
SoybeansRaw Soybeans5503.3NA315565NA1397356635.33.979.717
Morel MushroomsRaw Morel Mushrooms85.31.24NA2437.71.16NA3858164.3741.74.03178
Dried Ancho PeppersPeppers, ancho, dried1211NA21.72242.54NA39947855.7585.32.845
MothbeansRaw Mothbeans2981.37NA21.57563.6NA970236316.359.53.819.2
White BeansRaw White Beans4761.95NA20.73773.56NA597356225.431.87.322.5
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
Black Turtle BeansRaw Black Turtle Beans3182NA17.33182NA87329776.35184.3722
Common CowpeasRaw Common Cowpeas2181.68NA16.43653.03NA84122071831.86.723.7
Kidney BeansRaw All Types Kidney Beans2841.9NA16.32782.03NA80827906.3547.65.5423.3
Lemon Grass Raw Lemon Grass 1290.53NA16.211910.4NA20014351.4124.43140
Small White BeansRaw Small White Beans3431.26NA15.33632.54NA883306025.4245.5823.2
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
Mungo BeansRaw Mungo Beans2741.95NA155303.03NA752195116.375.46.6521.4
Large Lima BeansRaw Large Lima Beans1611.47NA154453.3NA764342114.335.75.620
Red LentilsRaw Pink Or Red Lentils952.6NA14.71173.4NA58313260147.1415.5
Dried Goji BerriesGoji berries, dried377NANA13.5NANANANANANA591NA15
Pink BeansRaw Pink Beans2581.6NA13.43612.73NA824290525.8165.0620
Mung BeansRaw Mung Beans2621.87NA13.43752.05NA728247316.329.85.318
Dried Oriental RadishesRadishes, oriental, dried12483.24NA13.43371.07NA40569341.45524.2339
Broadbeans Raw Broadbeans 2041.64NA13.33813.23NA835210816.325.86.2321.8
Red Kidney BeansRaw Red Kidney Beans1651.44.3713.32742.2NA80626976.35245.5423.3
LentilsRaw Lentils69.51.5NA13932.76NA55813430.2126.516.4
Soy FlourRaw Full-fat Soy Flour4095.8NA12.68514.562398049911525.87.7810.2
Canned Small Ripe OlivesCanned Small Ripe Olives1750.5NA12.57.940.04NA5.95161.814590.44159
ParsleyFresh Parsley2740.3NA12.3990.32NA11510990.21112.12174
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1611.3NA12.33733.35NA73427841425.85.1624
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
Navy BeansRaw Navy Beans2921.66NA113472.8NA8082352229.927.2424
Great Northern BeansRaw Great Northern Beans3471.66NA113752.82NA887275225.627.84.621.2
Dried LongansLongans, dried89.31.6NA10.7910.49NA3891306NA950.4435
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.7
Pigeon Peas Raw Pigeon Peas 2582.1NA10.43633.55NA728276216.333.75.4821
Boiled SoybeansBoiled Soybeans no Salt2020.81NA10.21711.64NA486102214.522.3124
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1250.46NA10NA61.7NA13543109.920.7740
Pinto BeansRaw Pinto Beans2241.77NA103492.28NA816276455.4244.5222.5
Black BeansRaw Black Beans2441.67NA9.963392.1NA69929436.359.927.2422
Cranberry BeansRaw Cranberry Beans2521.58NA9.923101.83NA738264325.2127.224.6
Adzuki BeansRaw Adzuki Beans1312.17NA9.92523.43NA75624896.159.921026.7
Potherb JuteRaw Potherb Jute4130.51NA9.451270.24NA16511091.8161.57174
Split Green PeasRaw Split Green Peas911.6NA9.41252.36NA663169121.29.926.9317.2
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt79.40.68NA9.11630.96NA2386695.56145.66137
PeanutsRaw Peanuts1832.27NA9.13333.84NA746139914.335.76.513
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.619
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.522
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2821.53NA8.61072.38NA3045565.7525.82.86133
Chickpeas Raw Chickpeas 1131.3NA8.551574.23NA5001425047.65.4815.2
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.222
Soy NutsDry-roasted Soybeans2782.14NA7.844524.33NA1288270738.33.979.471.6
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 White BeansBeans, white, mature seeds, cooked, boiled, without salt1790.57NA7.341251.26NA22411132.58122.74125
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
French BeansRaw French Beans3690.87NA6.753732.4NA603261225.635.73.7721.4
Jerusalem-artichokesRaw Jerusalem-artichokes27.80.28NA6.7533.70.12NA1558511.47.940.24155
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.6
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt37.70.5NA6.671.40.98NA3577325.563.972.52138
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
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5.950.33NA6.232061.05NA2986035.56201.17137
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 White BeansBeans, white, mature seeds, canned1450.46NA5.931011.02NA1819013.186752.22139
Canned Grape LeavesGrape leaves, canned5743.65NA5.927.80.58NA67.557.51.856620.79151
Tomato PasteCanned Tomato Paste71.40.72NA5.983.30.6NA165201210.51171.25146
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt55.60.48NA5.8389.30.95NA2828002.43.972.12133
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt970.7NA5.74952.04NA3335777.34143.04119
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1090.53NA5.66970.65NA3028592.45.951.5130
Kelp SeaweedRaw Kelp Seaweed3330.26NA5.662400.4NA83.31771.44622.44162
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1450.3NA5.641351NA3359192.583.972.16125
TamarindsRaw Tamarinds1470.17NA5.56183NANA22412462.5855.60.262.3
SpirulinaRaw Spirulina Seaweed241.2NA5.5437.70.37NA222521.41940.4180
Minerals in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Iron content per 7 oz
In the above table you can find and compare the amount of minerals in whole vegetables, fruits, legumes & cereals , sorted by most amount of Iron per 7 ounces.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of iron per 7 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms