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
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.3
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
Canned Small Ripe OlivesCanned Small Ripe Olives880.25NA6.340.02NA380.97350.2280
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
Dried LongansLongans, dried450.81NA5.4460.25NA196658NA480.2217.6
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried630.23NA5.1NA31NA68217050.3920
Potherb JuteRaw Potherb Jute2080.26NA4.76640.12NA835590.980.7987.7
OatsOats540.63NA4.71774.916052342925.423.978.22
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.1211
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum690.13NA3.74180.36NA435690.3530.292
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4
Boiled BorageBoiled and Drained Borage1020.14NA3.64570.39NA554910.9880.2292
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.2
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.7
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8
Boiled SpinachBoiled and Drained Spinach1360.1737.83.57870.94NA564661.5700.7691
Green SoybeansRaw Green Soybeans1970.13NA3.55650.55NA1946201.5150.9967.5
PrunesRaw Dehydrated Prunes720.61NA3.52640.31NA1121058NA50.754
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
Chanterelle MushroomsRaw Chanterelle Mushrooms150.35NA3.47130.29NA575062.290.7190
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.3
Jerusalem-artichokesRaw Jerusalem-artichokes140.14NA3.4170.06NA784290.740.1278
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.4
Canned Jumbo OlivesCanned Ripe Jumbo Olives940.23NA3.3240.02NA390.97350.2284.3
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
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves430.13NA3.2380.36NA794380.980.293
Boiled Potherb JuteBoiled and Drained Potherb Jute2110.26NA3.14620.12NA725500.9110.7987
Young Lima BeansRaw Young Lima Beans340.32NA3.14581.2NA1364671.880.7870.2
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
Canned Hearts Of PalmHearts of palm, canned580.13NA3.13381.4NA651770.74261.1590
Dandelion GreensRaw Dandelion Greens1870.17NA3.1360.34NA663970.5760.4185.6
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils140.34NA3.1350.5NA1532840.6101.668.7
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans580.098NA3600.55NA1177561.5920.7755.8
Canned Grape LeavesGrape leaves, canned2891.84NA2.98140.29NA34290.928530.476
Tomato PasteCanned Tomato Paste360.37NA2.98420.3NA8310145.3590.6373.5
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
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans520.088NA2.7540.49NA1006461.4830.6958
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4
SpinachRaw Spinach990.13NA2.7790.9NA495581790.5391
Grape LeavesRaw Grape Leaves3630.42NA2.63952.86NA912720.990.6773.3
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
Seeded RaisinsRaisins, seeded280.3NA2.6300.27NA758250.6280.1816.6
Beet GreensRaw Beet Greens1170.19NA2.57700.39NA417620.92260.3891
Native PersimmonsRaw Native Persimmons27NANA2.5NANANA26310NA1NA64.4
Boiled Green SoybeansBoiled and Drained Green Soybeans1450.12NA2.5600.5NA1585391.4140.9168.6
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.4
Boiled Young Lima BeansBoiled and Drained Young Lima Beans320.31NA2.45741.25NA1305702170.7967
DockRaw Dock440.13NA2.41030.35NA633900.940.293
Fireweed LeavesRaw Fireweed Leaves4290.32NA2.41566.7NA1084940.9342.6670.8
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas590.09NA2.4280.28NA582170.850.4986.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.7311
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared260.21NA2.35550.88NA1224413.661.5864
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves1510.086NA2.32340.87NA673440.990.4981.7
Chrysanthemum LeavesRaw Chrysanthemum Leaves1170.14NA2.3320.94NA545670.31180.7191
Canned SpinachCanned Spinach, Solids with Salt1270.18NA2.3760.6NA443461.43220.4692
Garland ChrysanthemumRaw Garland Chrysanthemum1170.14NA2.3320.94NA54567NA1180.7191
Boiled Swiss ChardBoiled and Drained Swiss Chard580.16NA2.26860.33NA335490.91790.3393
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
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.75
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
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.8
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 230.18NA2.12500.79NA1223753.451.4266
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans160.39NA2.11110.45NA1033170.6140.9776
LeeksRaw Leeks590.12NA2.1280.48NA351801200.1283
Sprouted SoybeansRaw Sprouted Soybeans670.43NA2.1720.7NA1644840.6141.1769
Boiled DockBoiled and Drained Dock380.11NA2.08890.3NA523210.930.1794
Edible Podded PeasRaw Edible Podded Peas430.079NA2.08240.24NA532000.740.2789
Cooked TeffTeff, cooked490.23NA2.05502.86NA120107NA81.175
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips840.2NA2.04850.54NA996080.9110.389.3
Minerals in Top 100 Whole Vegetables, Cereals & Fruits with the highest Iron content per 100 g
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 100 grams.
Top 5 whole vegetables, cereals & fruits with most amount of iron per 100 grams are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Morel Mushrooms
- Dried Ancho Peppers