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
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
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
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked75.40.98NA111130.82NA3212681NA201.5515
Dried LongansLongans, dried89.31.6NA10.7910.49NA3891306NA950.4435
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1250.46NA10NA61.7NA13543109.920.7740
Potherb JuteRaw Potherb Jute4130.51NA9.451270.24NA16511091.8161.57174
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked55.60.72NA8.0683.30.61NA23619770.99141.1363
Green SoybeansRaw Green Soybeans3910.25NA7.041291.1NA38512302.9829.81.96134
PrunesRaw Dehydrated Prunes1431.2NA71270.62NA2222100NA9.921.57.94
Chanterelle MushroomsRaw Chanterelle Mushrooms29.80.7NA6.925.80.57NA11310044.37181.4178
Jerusalem-artichokesRaw Jerusalem-artichokes27.80.28NA6.7533.70.12NA1558511.47.940.24155
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
Young Lima BeansRaw Young Lima Beans67.50.63NA6.231152.4NA2709273.57161.55139
Dandelion GreensRaw Dandelion Greens3710.34NA6.1571.40.68NA1317880.991510.81170
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1150.19NA5.951191.1NA23215002.981831.53111
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
SpinachRaw Spinach1960.26NA5.381571.8NA97110721571.05181
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained930.94NA5.31610.92NA27631065.955281.55107
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1090.68NA5.2863.50.47NA14123064.37200.7761.3
Grape LeavesRaw Grape Leaves7200.82NA5.21895.67NA1815401.8181.33146
Beet GreensRaw Beet Greens2320.38NA5.11390.78NA81.415121.84480.75181
Native PersimmonsRaw Native Persimmons53.6NANA4.96NANANA51.6615NA2NA128
DockRaw Dock87.30.26NA4.762040.69NA1257741.87.940.4185
Fireweed LeavesRaw Fireweed Leaves8510.64NA4.7631013.3NA2149801.867.55.28140
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared51.60.41NA4.661091.75NA2428757.14123.14127
Chrysanthemum LeavesRaw Chrysanthemum Leaves2320.27NA4.5663.51.87NA10711250.62341.4181
Garland ChrysanthemumRaw Garland Chrysanthemum2320.27NA4.5463.51.87NA1071125NA2341.4181
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
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
LeeksRaw Leeks1170.24NA4.1755.60.95NA69.5357239.70.24165
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked67.50.74NA4.1765.50.65NA11710580.4120.7753
Sprouted SoybeansRaw Sprouted Soybeans1330.85NA4.171431.4NA3259601.227.82.32137
Edible Podded PeasRaw Edible Podded Peas85.30.16NA4.1347.60.48NA1053971.47.940.54176
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips1670.4NA4.051691.06NA19612071.8220.6177
Raw Dried FigsFigs, dried, uncooked3210.57NA4.031351NA13313491.2201.159.6
Frozen Podded PeasPeas, edible-podded, frozen, unprepared990.15NA3.9745.60.47NA1013811.47.940.81177
PurslaneRaw Purslane1290.22NA3.951350.6NA87.39801.889.30.34184
Sprouted Pinto BeansRaw Sprouted Pinto Beans85.30.64NA3.91050.73NA1876091.23040.99161
Sprouted Navy BeansRaw Sprouted Navy Beans29.80.71NA3.832000.81NA1986091.225.81.77157
Leafy Tips CowpeasRaw Leafy Tips Cowpeas1250.38NA3.885.31NA189031.8140.58178
Young BroadbeansRaw Young Broadbeans43.70.15NA3.7775.40.64NA1894962.4991.15161
Dried Zante CurrantsCurrants, zante, dried1750.59NA3.7371.40.68NA19615421.485.30.7335
EpazoteRaw Epazote5460.38NA3.732406.15NA17112561.885.32.2177
Agar SeaweedRaw Agar Seaweed1070.12NA3.71330.74NA9.924481.4181.15181
MulberriesRaw Mulberries77.40.12NA3.6735.7NANA75.43851.2200.24174
SuccotashRaw Succotash35.70.37NA3.63951.37NA2247321.27.941.2145
Swiss ChardRaw Swiss Chard1010.36NA3.571610.73NA917521.84230.71184
Laver SeaweedRaw Laver Seaweed1390.52NA3.573.971.96NA1157061.4952.1169
Coriander LeavesRaw Coriander Leaves1330.45NA3.551.60.85NA9510341.8910.99183
Dried Shiitake MushroomsMushrooms, shiitake, dried2210.2NA3.42622.33NA58330449125.815.219
GarlicRaw Garlic3590.59NA3.3749.63.3NA3047962833.72.3116
Dried LitchisLitchis, dried65.51.25NA3.3783.30.46NA35922032.585.950.5644.3
Hearts Of PalmRaw Hearts Of Palm35.71.28NA3.3520NANA27835841.427.87.4138
Water ConvolvulusRaw Water Convolvulus 1530.046NA3.31410.32NA77.46191.82240.36184
Mustard GreensRaw Mustard Greens2280.33NA3.2563.5NANA1157621.839.70.5180
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared2260.1NA3.2335.70.44NA47.61631.835.70.32185
ChivesRaw Chives1830.31NA3.1883.30.74NA1155871.85.951.1180
ElderberriesRaw Elderberries75.40.12NA3.189.92NANA77.45561.2120.22158
KaleRaw Kale5040.11NA3.1865.51.83NA1096911.81050.77178
Passion-fruit, PurpleRaw Passion-fruit, Purple240.17NA3.1857.5NANA1356911.255.60.2145
In Pod Fava BeansRaw In Pod Fava Beans73.40.8NA3.0865.51.3NA2566591.649.62144
Onions FlakesDry Onions Flakes5100.83NA3.081832.76NA60132199.9241.73.757.8
Black CurrantsRaw European Black Currants1090.17NA3.0647.60.51NA117639NA3.970.54163
Frozen Peas And OnionsFrozen Peas And Onions, Unprepared45.60.2NA3.0641.70.54NA1174031.21210.95162
Frozen Green PeasFrozen Green Peas, Unprepared43.70.25NA3.0451.60.67NA1633043.772141.63159
Frozen Turnip GreensFrozen Turnip Greens, Unprepared2340.11NA353.60.73NA53.63651.8240.34184
Mustard SpinachRaw Mustard Spinach4170.15NA2.98220.81NA55.68911.641.70.34183
Spring Or Scallions OnionsRaw Spring Or Scallions Onions1430.16NA2.9439.70.32NA73.45481.231.80.77178
RoselleRaw Roselle427NANA2.94101NANA73.4413NA12NA172
Green PeasRaw Green Peas49.60.35NA2.965.50.81NA2144843.579.922.46156
ArugulaRaw Arugula3180.15NA2.9930.64NA1037320.653.60.93182
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked27.80.38NA2.7831.80.18NA75.48932.581730.463
Brussels SproutsRaw Brussels Sprouts83.30.14NA2.7845.60.67NA1377723.1849.60.83171
Oyster MushroomsRaw Oyster Mushrooms5.950.48NA2.6435.70.22NA2388335.1635.71.53177
Minerals in Top 100 Raw Vegetables & Fruits with the highest Iron content per 7 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 7 ounces.
Top 5 raw vegetables & 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