Dried SpirulinaDried Spirulina Seaweed1206.1NA28.51951.9NA11813637.2104824.68
Dried Agar SeaweedSeaweed, agar, dried6250.61NA21.47704.3NA5211257.41025.88.7
Dried ChivesFreeze-dried Chives8130.69NA206401.35NA51829609.4705.122
Morel MushroomsRaw Morel Mushrooms430.63NA12190.59NA1944112.2212.0389.6
Dried Ancho PeppersPeppers, ancho, dried610.51NA111131.28NA20124112.9431.4222.6
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1341.4NA10.41881.9NA32731703.71932.42
Dried Pasilla PeppersPeppers, pasilla, dried970.42NA9.831301.58NA26722223.2891.415
Sun-dried TomatoesTomatoes, sun-dried1101.42NA9.11941.85NA35634275.5107214.6
Irishmoss SeaweedRaw Irishmoss Seaweed720.15NA8.91440.37NA157630.7671.9581.3
Lemon Grass Raw Lemon Grass 650.27NA8.17605.22NA1017230.762.2370.6
Dried LeeksFreeze-dried Leeks3600.66NA7.61612.63NA34624005.7350.662
Dried Goji BerriesGoji berries, dried190NANA6.8NANANANANANA298NA7.5
Dried Oriental RadishesRadishes, oriental, dried6291.63NA6.731700.54NA20434940.72782.1319.7
ParsleyFresh Parsley1380.15NA6.2500.16NA585540.1561.0787.7
Dried PepeaoPepeao, dried1135.07NA6.141461.15NA11670845.3707.511
Sun-dried Chile PeppersSun-dried Hot Chile Peppers450.23NA6.04880.82NA15918703.5911.027.15
Dried ShallotsFreeze-dried Shallots1830.43NA61041.4NA29616505.7591.932
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked380.49NA5.5570.41NA1621351NA100.787.5
Dried LongansLongans, dried450.81NA5.4460.25NA196658NA480.2217.6
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried630.23NA5.1NA31NA68217050.3920
Potherb JuteRaw Potherb Jute2080.26NA4.76640.12NA835590.980.7987.7
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked280.36NA4.06420.31NA1199960.570.5732
Green SoybeansRaw Green Soybeans1970.13NA3.55650.55NA1946201.5150.9967.5
PrunesRaw Dehydrated Prunes720.61NA3.52640.31NA1121058NA50.754
Chanterelle MushroomsRaw Chanterelle Mushrooms150.35NA3.47130.29NA575062.290.7190
Jerusalem-artichokesRaw Jerusalem-artichokes140.14NA3.4170.06NA784290.740.1278
BorageRaw Borage930.13NA3.3520.35NA534700.9800.293
Potato SkinRaw Potato Skin300.42NA3.24230.6NA384130.3100.3583.3
Sprouted LentilsRaw Sprouted Lentils250.35NA3.2370.51NA1733220.6111.567.3
Young Lima BeansRaw Young Lima Beans340.32NA3.14581.2NA1364671.880.7870.2
Dandelion GreensRaw Dandelion Greens1870.17NA3.1360.34NA663970.5760.4185.6
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans580.098NA3600.55NA1177561.5920.7755.8
Kelp SeaweedRaw Kelp Seaweed1680.13NA2.851210.2NA42890.72331.2381.6
TamarindsRaw Tamarinds740.086NA2.892NANA1136281.3280.131.4
SpirulinaRaw Spirulina Seaweed120.6NA2.8190.19NA111270.7980.291
SpinachRaw Spinach990.13NA2.7790.9NA495581790.5391
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained470.47NA2.68810.47NA139156532660.7854
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked550.34NA2.66320.24NA7111622.2100.3931
Grape LeavesRaw Grape Leaves3630.42NA2.63952.86NA912720.990.6773.3
Beet GreensRaw Beet Greens1170.19NA2.57700.39NA417620.92260.3891
Native PersimmonsRaw Native Persimmons27NANA2.5NANANA26310NA1NA64.4
DockRaw Dock440.13NA2.41030.35NA633900.940.293
Fireweed LeavesRaw Fireweed Leaves4290.32NA2.41566.7NA1084940.9342.6670.8
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared260.21NA2.35550.88NA1224413.661.5864
Chrysanthemum LeavesRaw Chrysanthemum Leaves1170.14NA2.3320.94NA545670.31180.7191
Garland ChrysanthemumRaw Garland Chrysanthemum1170.14NA2.3320.94NA54567NA1180.7191
Sprouted PeasRaw Sprouted Peas360.27NA2.26560.44NA1653810.6201.0562.3
Taro LeavesRaw Taro Leaves1070.27NA2.25450.71NA606480.930.4185.7
Pumpkin LeavesRaw Pumpkin Leaves390.13NA2.22380.36NA1044360.9110.293
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared350.13NA2.2500.7NA1044522.1520.6365.5
RowalRaw Rowal151.06NA2.2320.16NA52131NA40.4371.4
CornsaladRaw Cornsalad380.13NA2.18130.36NA534590.940.5993
Wakame SeaweedRaw Wakame Seaweed1500.28NA2.181071.4NA80500.78720.3880
AsparagusRaw Asparagus240.19NA2.14140.16NA522022.320.5493
Broccoli RaabRaw Broccoli Raab1080.042NA2.14220.4NA731961330.7793
LeeksRaw Leeks590.12NA2.1280.48NA351801200.1283
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked340.37NA2.1330.33NA595330.260.3926.7
Sprouted SoybeansRaw Sprouted Soybeans670.43NA2.1720.7NA1644840.6141.1769
Edible Podded PeasRaw Edible Podded Peas430.079NA2.08240.24NA532000.740.2789
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips840.2NA2.04850.54NA996080.9110.389.3
Raw Dried FigsFigs, dried, uncooked1620.29NA2.03680.51NA676800.6100.5530
Frozen Podded PeasPeas, edible-podded, frozen, unprepared500.076NA2230.24NA511920.740.4189.3
PurslaneRaw Purslane650.11NA2680.3NA444940.9450.1793
Sprouted Pinto BeansRaw Sprouted Pinto Beans430.32NA1.97530.37NA943070.61530.581.3
Sprouted Navy BeansRaw Sprouted Navy Beans150.36NA1.931010.41NA1003070.6130.8979
Leafy Tips CowpeasRaw Leafy Tips Cowpeas630.19NA1.92430.51NA94550.970.2989.8
Young BroadbeansRaw Young Broadbeans220.074NA1.9380.32NA952501.2500.5881
Dried Zante CurrantsCurrants, zante, dried880.3NA1.88360.35NA997770.7430.3717.6
EpazoteRaw Epazote2750.19NA1.881213.1NA866330.9431.189.2
Agar SeaweedRaw Agar Seaweed540.061NA1.86670.37NA52260.790.5891
MulberriesRaw Mulberries390.06NA1.8518NANA381940.6100.1287.7
SuccotashRaw Succotash180.19NA1.83480.69NA1133690.640.6173
Swiss ChardRaw Swiss Chard510.18NA1.8810.37NA463790.92130.3693
Laver SeaweedRaw Laver Seaweed700.26NA1.820.99NA583560.7481.0585
Coriander LeavesRaw Coriander Leaves670.23NA1.77260.43NA485210.9460.592
Dried Shiitake MushroomsMushrooms, shiitake, dried115.17NA1.721321.18NA294153446137.669.5
GarlicRaw Garlic1810.3NA1.7251.67NA15340114171.1658.6
Dried LitchisLitchis, dried330.63NA1.7420.23NA18111101.330.2822.3
Hearts Of PalmRaw Hearts Of Palm180.64NA1.710NANA14018060.7143.7369.5
Water ConvolvulusRaw Water Convolvulus 770.023NA1.67710.16NA393120.91130.1892
Mustard GreensRaw Mustard Greens1150.17NA1.6432NANA583840.9200.2591
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared1140.051NA1.63180.22NA24820.9180.1693
ChivesRaw Chives920.16NA1.6420.37NA582960.930.5691
ElderberriesRaw Elderberries380.061NA1.65NANA392800.660.1179.8
KaleRaw Kale2540.053NA1.6330.92NA553480.9530.3989.6
Passion-fruit, PurpleRaw Passion-fruit, Purple120.086NA1.629NANA683480.6280.173
In Pod Fava BeansRaw In Pod Fava Beans370.4NA1.55330.66NA1293320.825172.6
Onions FlakesDry Onions Flakes2570.42NA1.55921.4NA30316225211.93.93
Black CurrantsRaw European Black Currants550.086NA1.54240.26NA59322NA20.2782
Frozen Peas And OnionsFrozen Peas And Onions, Unprepared230.1NA1.54210.27NA592030.6610.4881.5
Frozen Green PeasFrozen Green Peas, Unprepared220.12NA1.53260.34NA821531.91080.8280
Frozen Turnip GreensFrozen Turnip Greens, Unprepared1180.057NA1.5270.37NA271840.9120.1793
Mustard SpinachRaw Mustard Spinach2100.075NA1.5110.41NA284490.8210.1792
Spring Or Scallions OnionsRaw Spring Or Scallions Onions720.083NA1.48200.16NA372760.6160.3990
RoselleRaw Roselle215NANA1.4851NANA37208NA6NA86.6
Green PeasRaw Green Peas250.18NA1.47330.41NA1082441.851.2479
ArugulaRaw Arugula1600.076NA1.46470.32NA523690.3270.4792
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked140.19NA1.4160.09NA384501.3870.231.8
Brussels SproutsRaw Brussels Sprouts420.07NA1.4230.34NA693891.6250.4286
Oyster MushroomsRaw Oyster Mushrooms30.24NA1.33180.11NA1204202.6180.7789
Minerals in Top 100 Raw Fruits & Vegetables with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in raw fruits & vegetables , sorted by most amount of Iron per 100 grams.
Top 5 raw fruits & vegetables with most amount of iron per 100 grams are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Morel Mushrooms
- Dried Ancho Peppers