Dried SpirulinaDried Spirulina Seaweed290077.226.58.2312.5023931NANANA36575285
Dried Agar SeaweedSeaweed, agar, dried306030.610.010.04080929.7NANANA7762214
Dried ChivesFreeze-dried Chives3110355.90.73130643NANANANA262212200
SoybeansRaw Soybeans44601992913.399030273.3NANANA93365157
Morel MushroomsRaw Morel Mushrooms3105.70.6502.15NA5160602831122
Dried Ancho PeppersPeppers, ancho, dried2810828.21.6442.70514NANANANA216119109
MothbeansRaw Mothbeans3430163.642.654.850615NANANANANA229109
White BeansRaw White Beans33308.52.21.661.98060321NANANA152234104
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers3140304.471.4514.60687408NANANA213179104
Dried Pasilla PeppersPeppers, pasilla, dried3450159NANANA0511NANANANA26812498
Sun-dried TomatoesTomatoes, sun-dried258029.74.260.11110558376NANANA12314191
Irishmoss SeaweedRaw Irishmoss Seaweed4901.60.330.010.0201236.1NANANA131589
Black Turtle BeansRaw Black Turtle Beans339092.321.762.1063321NANANA15521387
NattoNatto2110110167.3454.8012749NANANA5419486
Common CowpeasRaw Common Cowpeas336012.63.323.43060069NANANA10623582.7
Kidney BeansRaw All Types Kidney Beans33308.31.22.81.78060022.3NANANA24923682
Lemon Grass Raw Lemon Grass 9904.91.20.311.380253NANANANANA1881.7
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated3101.70.5NANANA56.2NANANANA4518.680.7
Small White BeansRaw Small White Beans3360123.042.32.760623NANANANA24921177.3
Dried LeeksFreeze-dried Leeks3210212.86.94.70747NANANANA10415276
Mungo BeansRaw Mungo Beans341016.41.14100.720590NANANANA18325275.7
Large Lima BeansRaw Large Lima Beans33806.91.60.952.15063485NANANA19021575
Red LentilsRaw Pink Or Red Lentils358021.73.82.58.860631NANANANA10823974
Baked Potato SkinPotatoes, baked, skin, without salt198010.260.10.32046114NANANA794370.4
Dried Goji BerriesGoji berries, dried34903.90NANA0771456NANANA13014368
Pink BeansRaw Pink Beans343011.32.922.222.65064221.4NANANA12721067.7
Mung BeansRaw Mung Beans347011.53.480.273.57062666NANANA16323967.4
Dried Oriental RadishesRadishes, oriental, dried27107.22.182.061.170634373NANANA2397967.3
Broadbeans Raw Broadbeans 341015.32.540.465.8058357NANANA25026167
Red Kidney BeansRaw Red Kidney Beans337010.61.543.582.28061321NANANA15222567
LentilsRaw Lentils352010.61.541.124.14063420.32.7014.710724665
Soy FlourRaw Full-fat Soy Flour43402073013.8103031975NANANA9637863.7
Canned Small Ripe OlivesCanned Small Ripe Olives116010922.806.3060.40NANANA168.462.8
ParsleyFresh Parsley3607.91.320.081.15063.38.5NANANA3329.762
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans33509.32.21.32.92062883.2NANANA20620662
Dried PepeaoPepeao, dried29804.4NANANA0810NANANANANA48.261.4
Boiled Potato SkinBoiled Potato Skin no Salt78010.260.10.320172NANANANA3328.660.7
Sun-dried Chile PeppersSun-dried Hot Chile Peppers3240588.130.2330.60699411NANANA28710660.4
Dried ShallotsFreeze-dried Shallots348050.840.11.850807382NANANA15712360
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt132010.260.10.320296NANANANA554459.4
Soy CheeseSoybean, curd cheese15108111.75.440.306916NANANA012556
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked325010.31.10.124.860832NANANANANA4955
Navy BeansRaw Navy Beans3370151.75.383.35NA60838.802.133.315322355
Great Northern BeansRaw Great Northern Beans339011.43.562.132.63062422.6NANANA20221954.7
Dried LongansLongans, dried28604NANANA0740NANANANANA4954
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate76047.86.93.224018.76.2NANANA380.853.6
Pigeon Peas Raw Pigeon Peas 3430153.30.357.80628NANANANA15021752.3
Boiled SoybeansBoiled Soybeans no Salt172089.713644.7083.630NANANA6018251.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried28105NANANA0725NA20618386.36047.251
Pinto BeansRaw Pinto Beans347012.32.352.371.706262101.32015521450.7
Black BeansRaw Black Beans3410143.662.783.32062421NANANA15521650.2
Cranberry BeansRaw Cranberry Beans335012.33.162.42.870601NANANANA24723050
Adzuki BeansRaw Adzuki Beans32905.31.9NA1.130629NANANANA12719949.8
Fried TofuTofu, fried27002022913.5100088.627NANANA3918848.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate27002022913.5100088.6NANANANA3918848.7
Chickpea flourChickpea flour (besan)3870676.931.1228.70578109NANANA10822448.6
Potherb JuteRaw Potherb Jute3402.50.380.021.17058NANANANANA46.547.6
Split Green PeasRaw Split Green Peas3640394.11.638.56061631.404.42722223147.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt11705.80.99NA2.450207NANANANANA81.445.8
PeanutsRaw Peanuts567049262.80.03156016147.2NANANA8525845.8
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt147058.48.250.9414.60149NANANANANA10643.3
Chickpeas Raw Chickpeas 378060.46.031.0226.30630107NANANA12220543
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked23907.60.820.093.580613417135128154823640.6
Yeast extract spreadYeast extract spread185090000204160006523940.4
Soy NutsDry-roasted Soybeans449021631.314.41080290NANANANA8143339.5
Roasted SoybeansSoybeans roasted without salt469025436.7171260302NANANANA17738639
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum2000.90.220.060.3404320NANANA2316.437.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt13903.50.910.690.8302513.4NANANA639737
Boiled BorageBoiled and Drained Borage2508.11.97NA1.27035.5NANANANANA2136.4
Boiled SpinachBoiled and Drained Spinach2302.60.430.920.17037.54.3NANANA2429.735.7
Green SoybeansRaw Green Soybeans1470687.863.7628.20111NANANANA4213035.5
PrunesRaw Dehydrated Prunes33907.30.59NA1.60891NANANANANA3735.2
Chanterelle MushroomsRaw Chanterelle Mushrooms3205.3NANANANA68.611.6011.60381534.7
FalafelHome prepared Falafel3330178241.14.950318NANANANANA13334.2
French BeansRaw French Beans3430202.27.654.40641NANANANA25218834
Jerusalem-artichokesRaw Jerusalem-artichokes7300.1000.01017496NANANA162034
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt11603.80.530.371.37020118NANANA799033.3
Canned Jumbo OlivesCanned Ripe Jumbo Olives81068.79.10.415.440560NANANA259.733.2
BorageRaw Borage21071.7NA1.1030.6NANANANANA1833
Potato SkinRaw Potato Skin58010.260.10.320124NANANANA2525.732.4
Sprouted LentilsRaw Sprouted Lentils10605.50.570.381.80221NANANANANA89.632
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves2102.21.140.060.050346.9NANANA272732
Boiled Potherb JuteBoiled and Drained Potherb Jute37020.30.020.9407310NANANA2036.831.4
Young Lima BeansRaw Young Lima Beans11308.61.981.362.83020215NANANA4968.431.4
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt11705.51.240.91.650210NANANANANA7831.4
Canned Hearts Of PalmHearts of palm, canned2806.21.30.191.83046.2NANANANA242531.3
Dandelion GreensRaw Dandelion Greens45071.70.442.60927.1NANANA352731
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils10104.50.530.351.660213NANANANANA8831
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans170050.611.861.050325NANANANA579830
Canned White BeansBeans, white, mature seeds, canned11402.90.740.560.6702122.9NANANA4872.630
Canned Grape LeavesGrape leaves, canned69019.73.128.431.460117NANANANA9942.730
Tomato PasteCanned Tomato Paste8204.710.071.52018912258.557.534143.230
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt127050.721.681.0702283.2NANANA7486.729.4
Carob flourCarob flour22206.50.90.042.120889491NANANA39846.229.4
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1640262.70.4311027448NANANA7688.629
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt13003.50.890.680.8102443.2NANANA8381.828.5
Kelp SeaweedRaw Kelp Seaweed4305.62.470.040.20966NANANA131728.5
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt14206.41.661.261.50258NANANANA10489.728.4
Peanut SpreadLow Sugar Peanut Spread65005491020.91162014263.5NANANA7824828.4
Prune pureePrune puree257020.16NANA0651390139223NA332128
Macronutrients in Top 100 Fruits, Legumes & Vegetables with the highest Iron content per 1 kg
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 1 kilogram.
Top 5 fruits, legumes & vegetables with most amount of iron per 1 kilogram are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms