Baked Potato SkinPotatoes, baked, skin, without salt8980.450.120.0450.1502096.35NANANA3619.532
Boiled Potato SkinBoiled Potato Skin no Salt3540.450.120.0450.15078NANANANA151327.5
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt5990.450.120.0450.150134NANANANA252027
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum910.410.10.0270.15019.59.1NANANA10.47.4417
Boiled BorageBoiled and Drained Borage1133.670.89NA0.58016NANANANANA9.516.5
Boiled SpinachBoiled and Drained Spinach1041.180.20.420.0770171.95NANANA1113.516
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves9510.520.0270.023015.43.13NANANA12.212.314.5
Boiled Potherb JuteBoiled and Drained Potherb Jute1680.910.140.0090.430334.54NANANA9.0716.714.2
Canned Hearts Of PalmHearts of palm, canned1272.80.590.0860.83021NANANANA1111.414
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils4582.040.240.160.75096NANANANANA4014
Canned Grape LeavesGrape leaves, canned3138.941.43.820.66053NANANANA4519.413.5
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans7352.180.260.80.450140NANANANA24.542.212.3
KimchiCabbage Kimchi682.270.30.620.470114.8NANANA7.26511.3
Boiled Green SoybeansBoiled and Drained Green Soybeans640293.361.612050NANANANA195611.3
Boiled Young Lima BeansBoiled and Drained Young Lima Beans5581.450.330.230.4701077.4NANANA24.53111
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas2361.720.330.110.6404122NANANA141611
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves2724.20.6900.068050.64.54NANANA9.072410.5
Canned SpinachCanned Spinach, Solids with Salt1042.270.370.810.15015.41.8NANANA1112.710.4
Boiled Swiss ChardBoiled and Drained Swiss Chard910.360.0540.0140.11018.75NANANA9.538.5310.3
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 59930.790.530.72010820.2NANANA2938.59.6
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans3543.670.441.360.77068NANANANANA329.57
Boiled DockBoiled and Drained Dock912.9NANANA013.3NANANANA11.88.39.43
Boiled Podded PeasBoiled and Drained Podded Peas1911.040.20.0680.3903218NANANA12.7158.94
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans4761.360.310.210.44088.26.2NANANA21.8308.9
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach1543.950.711.70021.82.30.410.910.9516.8188.9
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens1321.90.450.540.23022.63.4NANANA15.4158.8
Boiled Beet GreensBoiled and Drained Beet Greens1220.910.140.0270.29024.82.72NANANA1311.78.6
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans2270.950.180.050.26048NANANANA8.619.58.6
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids1224.260.440.112.22021.59.7NANANA11.84.178.53
Canned AsparagusCanned Asparagus Solids862.950.670.0681.220114.8NANANA7.269.78.3
Canned BeetsCanned Beets, Solids1410.640.10.0180.2032.725NANANA8.164.138.26
Boiled Dandelion GreensBoiled and Drained Dandelion Greens1502.720.660.1710292.27NANANA139.078.16
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips1591.720.390.520.210224.85NANANA1413.67.94
Boiled White MushroomsBoiled and Drained White Mushrooms1272.130.280.0050.8102410.6NANANA9.989.847.9
Canned PimentoPimento, canned1041.360.20.0680.6602312.3NANANA8.657.62
Boiled Sprouted PeasBoiled and Drained Sprouted Peas4452.30.410.20.88077.5NANANANANA327.57
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids3221.30.30.20.43060.54.2NANANA16.318.57.3
Canned Young Lima Beans with Liquids and SaltCanned Young Lima Beans Solids and Liquids with Salt3221.30.30.20.43060.5NANANANA16.318.57.3
Canned Spinach with LiquidsCanned Spinach Solids and Liquids861.680.270.550.1013.21.5NANANA9.989.577.17
Cooked Tahitian TaroCooked Tahitian Taro no Salt2003.10.630.390.89031NANANANANA197.08
Boiled Green PeasBoiled and Drained Green Peas38110.180.0860.37071271.860.5923.72524.37
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas3541.220.220.110.48064.7200.590.518.420.423.46.9
Boiled SuccotashBoiled and Drained Succotash5223.630.670.271.460111NANANANA20.4236.9
Canned Turnip GreensCanned Turnip Greens no Salt861.360.320.380.16012.71.9NANANA5.96.176.85
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids63.51.360.320.380.16011NANANANA7.76.176.85
Boiled Young BroadbeansBoiled and Drained Young Broadbeans2812.270.640.830.55046NANANANA16.321.86.8
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated9893717.7NA2.80154NANANANA14.515.66.76
Cooked Malabar SpinachMalabar spinach, cooked1043.54NANANA012.3NANANANA9.5313.56.7
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids860.640.150.150.15019.48.070.180.64NA134.136.67
Canned Straw MushroomsCanned Straw Mushrooms, Solids1453.10.40.0091.17021NANANANA11.317.46.5
Canned Green Chili PeppersPeppers, chili, green, canned951.220.130.0270.66021NANANANA7.73.276.03
Canned Mashed Sweet PotatoSweet potato, canned, mashed4580.910.190.0590.32010524.7NANANA7.796.03
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes1180.860.120.0140.34028168.537.40.0914.544.136.03
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes11796820.6NA4.860137NANANANA13136
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus911.10.180.360.068016.8NANANANA8.69.436
Steamed Soybeans SproutsSteamed Sprouted Soybeans367202.81.3410029.62.36NANANA3.6338.45.94
Canned Crushed TomatoesTomatoes, crushed, canned1451.270.180.0230.490332010.69.20.0918.67.445.9
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans1591.270.290.40.25035.716.5NANANA158.575.8
Cooked Broccoli RaabBroccoli raab, cooked1132.360.40.910.140142.81.11.040.6812.717.45.76
Regular Canned PotatoesCanned Potatoes Solids with Salt2720.950.240.0950.3061.7NANANANA10.46.45.7
Canned PotatoesCanned Potatoes Solids no Salt2720.910.230.0910.29061.72.68NANANA116.355.7
Microwaved PotatoesWhole Microwaved Potatoes4760.450.120.0450.150110NANANANA10.4115.62
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts1632.270.460.780.36032.27.9NANANA11.811.65.44
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots911.80.420.0410.750147.26NANANA6.810.45.44
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids3083.630.650.321.38051.513.60.230.7711.822.220.35.35
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt1091.860.380.230.53018.2NANANANA9.0712.35.35
Boiled CollardsBoiled and Drained Collards1503.270.210.420.32025.61.8NANANA1812.35.13
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards1631.860.270.580.27032.22.6NANANA12.713.55.1
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 4401.720.440.310.4209214.7NANANA22.714.45.1
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens861.130.0590.10.110141.45NANANA12.710.35.1
Boiled LeeksBoiled and Drained Leeks1410.910.120.30.2034.69.57NANANA4.543.675
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas1000.450.120.0770.11012.7NANANANANA214.94
Baked PotatoesWhole Baked Potatoes4220.590.150.0590.20965.351.5421.89.9811.34.9
Baked Russet PotatoesBaked Whole Russet Potatoes4310.590.150.0590.190974.91.451.681.7710.4124.85
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 1002.10.470.660.4019.63.541.51.30.738.65.14.8
Stewed TomatoesStewed Ripe Red Tomatoes358122.360.173.8059NANANANA7.78.94.8
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased69426.212.4NA1.960109NANANANA13.6114.76
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage54.40.730.0950.190.1408.073.76NANANA4.547.084.7
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips1540.910.150.290.054030.34.7NANANA8.616.34.63
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt680.770.180.250.160155.67NANANA6.83.274.63
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids2401.360.240.120.52044.214.50.450.3613.41514.54.63
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids1360.860.10.320.180282.86NANANA15.484.5
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes3722.80.740.290.91NA80.4NANANANA6.359.344.45
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips1041.10.110.430.13019.710.7NANANA9.076.944.45
Boiled Yardlong BeanBoiled and Drained Yardlong Bean2130.450.120.0770.11041.6NANANANANA11.54.45
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes9256015114.8099NANANANA7.7104.35
Tomato SauceCanned Tomato Sauce no Salt1091.360.190.0270.52024167.578.260.326.85.444.35
Canned Green PeasCanned Green Peas Solids3131.60.280.140.6057190.590.517.418.6204.3
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids4901.450.310.10.54011526NANANA13.65.84.3
Cooked Frozen Peas And OnionsBoiled and Drained Frozen Peas And Onions2040.910.160.0730.3503917NANANA9.9811.54.26
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt2540.640.130.170.1066NANANANA205.14.2
Tomato Sauce with OnionsCanned Tomato Sauce with Onions1910.860.140.0180.34045NANANANA8.167.084.2
Cooked AsparagusBoiled and Drained Asparagus10010.220.130.34018.65.93.61.90.369.07114.13
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids680.450.10.150.091016NANANANA6.83.634.1
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt910.450.10.140.086020.43.54NANANA5.95.24.1
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids680.450.10.150.0910162.8NANANA6.83.634.1
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt910.450.10.140.086020.43.54NANANA5.95.24.1
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt680.450.10.150.0910162.8NANANA6.83.634.1
Boiled Lotus RootBoiled and Drained Lotus Root2990.320.0950.0180.045072.72.27NANANA147.174.1
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans1502.630.380.880.56021.4NANANANANA224.04
Macronutrients in Top 100 Cooked Vegetables with the highest Iron content per 1 lb
In the above table you can find and compare the amount of macronutrients in cooked vegetables , sorted by most amount of Iron per 1 pound.
Top 5 cooked vegetables with most amount of iron per 1 pound are:
- Baked Potato Skin
- Boiled Potato Skin no Salt
- Microwaved Potatoes Skin no Salt
- Boiled and Drained Garland Chrysanthemum
- Boiled and Drained Borage