Dried SpirulinaDried Spirulina Seaweed115130.610.53.274.9809512.3NANANA14.3228113
Dried Agar SeaweedSeaweed, agar, dried12141.20.240.0040.016032111.8NANANA30.624.685
Dried ChivesFreeze-dried Chives1234142.350.295.140255NANANANA1048479.4
SoybeansRaw Soybeans17707911.45.2839.4012029NANANA3714562.3
Morel MushroomsRaw Morel Mushrooms1232.260.2600.85NA20.22.402.401112.448.3
Dried Ancho PeppersPeppers, ancho, dried111532.53.250.65170204NANANANA85.74743.4
MothbeansRaw Mothbeans13616.41.441.051.920244NANANANANA9143
White BeansRaw White Beans13223.370.870.660.7902398.37NANANA60.39341.4
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1246121.770.585.80273162NANANA84.57141.3
Dried Pasilla PeppersPeppers, pasilla, dried136963NANANA0203NANANANA1064939
Sun-dried TomatoesTomatoes, sun-dried102411.81.70.0444.40221149NANANA495636
Irishmoss SeaweedRaw Irishmoss Seaweed1940.640.130.0040.008048.82.42NANANA5.16635.3
Black Turtle BeansRaw Black Turtle Beans13453.570.920.70.8402518.4NANANA61.584.334.5
NattoNatto83743.76.32.921.7050.319.4NANANA21.47734
Common CowpeasRaw Common Cowpeas133451.30.791.36023827.4NANANA429333
Kidney BeansRaw All Types Kidney Beans13223.30.481.10.7102388.85NANANA999432.5
Lemon Grass Raw Lemon Grass 3931.940.470.120.550100NANANANANA7.2232.4
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated1230.670.2NANANA22.3NANANANA187.432
Small White BeansRaw Small White Beans13344.71.20.921.10247NANANANA9983.830.7
Dried LeeksFreeze-dried Leeks12748.331.12.741.870296NANANANA41.360.330
Mungo BeansRaw Mungo Beans13536.50.453.960.290234NANANANA72.610030
Large Lima BeansRaw Large Lima Beans13412.740.640.380.85025233.7NANANA75.48530
Red LentilsRaw Pink Or Red Lentils14218.61.50.993.50250NANANANA439529.3
Baked Potato SkinPotatoes, baked, skin, without salt7860.40.10.040.1301835.56NANANA31.41728
Dried Goji BerriesGoji berries, dried13851.550NANA0306181NANANA51.656.627
Pink BeansRaw Pink Beans13614.51.160.881.0502558.5NANANA50.48327
Mung BeansRaw Mung Beans13774.561.40.111.4024926NANANA64.79526.8
Dried Oriental RadishesRadishes, oriental, dried10762.860.870.820.460252148NANANA9531.426.7
Broadbeans Raw Broadbeans 13536.0710.182.3023122.6NANANA9910426.6
Red Kidney BeansRaw Red Kidney Beans13384.20.611.420.902438.33NANANA60.389.426.6
LentilsRaw Lentils13974.20.610.441.6402518.061.0705.8342.59826
Soy FlourRaw Full-fat Soy Flour172382125.4741012729.8NANANA3815025.3
Canned Small Ripe OlivesCanned Small Ripe Olives46043.39.0502.50240NANANA6.353.3325
ParsleyFresh Parsley1433.140.520.0320.460253.37NANANA1311.824.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans13303.70.870.511.16024933NANANA81.88224.6
Dried PepeaoPepeao, dried11831.75NANANA0322NANANANANA1924.4
Boiled Potato SkinBoiled Potato Skin no Salt3100.40.10.040.13068.3NANANANA1311.424
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1286233.230.091120277163NANANA1144224
Dried ShallotsFreeze-dried Shallots138120.330.040.730320151NANANA62.34924
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt5240.40.10.040.130118NANANANA2217.423.6
Soy CheeseSoybean, curd cheese599324.652.1416027.46.35NANANA049.622.2
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked12904.10.440.0481.930330NANANANANA19.422
Navy BeansRaw Navy Beans13385.950.672.141.33NA24115.400.8313.260.788.621.8
Great Northern BeansRaw Great Northern Beans13454.521.40.851.0402488.97NANANA8086.821.7
Dried LongansLongans, dried11351.6NANANA0294NANANANANA19.421.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate302192.741.279.4507.422.46NANANA1.23221.3
Pigeon Peas Raw Pigeon Peas 13615.91.30.143.10249NANANANA59.58620.8
Boiled SoybeansBoiled Soybeans no Salt68335.65.152.3717.703312NANANA2472.320.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried11152NANANA0288NA81.872.634.32418.720.2
Pinto BeansRaw Pinto Beans13774.90.930.940.6702488.3700.527.8661.58520
Black BeansRaw Black Beans13535.641.451.11.302488.4NANANA61.585.720
Cranberry BeansRaw Cranberry Beans13304.91.250.951.140238NANANANA989120
Adzuki BeansRaw Adzuki Beans13062.10.76NA0.450250NANANANA50.47919.8
Fried TofuTofu, fried10728011.65.344003510.8NANANA15.574.719.3
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10728011.65.3440035NANANANA15.574.719.3
Chickpea flourChickpea flour (besan)153626.62.750.4411.4022943NANANA438919.3
Potherb JuteRaw Potherb Jute1350.990.150.0080.46023NANANANANA18.519
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.7889218.8
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4642.30.39NA0.97082NANANANANA32.318
PeanutsRaw Peanuts2250195250.01261.706418.7NANANA33.710218
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt583233.270.375.8059.3NANANANANA4217
Chickpeas Raw Chickpeas 1500242.40.410.4025042.5NANANA48.481.217
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked94930.330.0361.42024316653.6516132.514.316
Yeast extract spreadYeast extract spread7343.570000816.3500025.89516
Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA3217215.7
Roasted SoybeansSoybeans roasted without salt186110114.66.72500120NANANANA70.315315.5
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum79.40.360.0870.0240.130177.98NANANA9.136.515
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt5521.40.360.270.3301001.35NANANA2538.614.7
Boiled BorageBoiled and Drained Borage993.20.78NA0.5014NANANANANA8.314.4
Boiled SpinachBoiled and Drained Spinach911.030.170.370.0670151.7NANANA9.5311.814
Green SoybeansRaw Green Soybeans583273.11.511.2044NANANANA16.751.414
PrunesRaw Dehydrated Prunes13452.90.23NA0.630354NANANANANA14.714
Chanterelle MushroomsRaw Chanterelle Mushrooms1272.1NANANANA27.24.604.60155.913.8
FalafelHome prepared Falafel132270.69.460.441.960126NANANANANA5313.6
French BeansRaw French Beans136180.883.041.750254NANANANA10074.713.5
Jerusalem-artichokesRaw Jerusalem-artichokes2900.04000.004069.238NANANA6.357.9413.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4601.50.210.150.540807.14NANANA31.435.813.2
Canned Jumbo OlivesCanned Ripe Jumbo Olives32127.33.60.162.16022.30NANANA9.923.8513
BorageRaw Borage83.32.780.67NA0.43012NANANANANA7.1413
Potato SkinRaw Potato Skin2300.40.10.040.13049.4NANANANA9.9210.213
Sprouted LentilsRaw Sprouted Lentils4212.20.230.150.72088NANANANANA35.612.7
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves83.30.870.450.0240.02013.52.74NANANA10.710.812.7
Boiled Potherb JuteBoiled and Drained Potherb Jute1470.790.120.0080.370293.97NANANA7.9414.612.5
Young Lima BeansRaw Young Lima Beans4483.40.790.541.120805.87NANANA19.42712.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4642.20.490.360.65083NANANANANA3112.5
Canned Hearts Of PalmHearts of palm, canned1112.460.520.0750.73018.3NANANANA9.531012.4
Dandelion GreensRaw Dandelion Greens1792.780.670.171.04036.52.8NANANA1410.712.3
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils4011.80.210.140.66084.3NANANANANA3512.3
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans67520.240.740.420129NANANANA22.63912
Canned White BeansBeans, white, mature seeds, canned4521.150.290.220.270841.15NANANA192912
Canned Grape LeavesGrape leaves, canned2747.81.243.350.58046.5NANANANA39.31712
Tomato PasteCanned Tomato Paste3251.870.40.0280.607548.323.2231.216.31712
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt50420.290.670.420901.27NANANA29.434.411.7
Carob flourCarob flour8812.580.360.0160.840353195NANANA15818.311.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA303511.5
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5161.40.350.270.320971.27NANANA3332.511.3
Kelp SeaweedRaw Kelp Seaweed1712.220.980.0160.0790382.4NANANA5.166.6711.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt5642.540.660.50.60102NANANANA41.335.611.3
Peanut SpreadLow Sugar Peanut Spread258021840.60.3664056.525.2NANANA319811.3
Prune pureePrune puree10200.790.064NANA02581555588.5NA138.3311
Macronutrients in Top 100 Fruits, Legumes & Vegetables with the highest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in all fruits, legumes & vegetables , sorted by most amount of Iron per 14 ounces.
Top 5 fruits, legumes & vegetables with most amount of iron per 14 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms