Dried SpirulinaDried Spirulina Seaweed411113.761.171.780344.4NANANA5.181.540.4
Dried Agar SeaweedSeaweed, agar, dried4340.430.0860.0010.00601154.2NANANA118.830.3
Dried ChivesFreeze-dried Chives4414.960.840.11.84091NANANANA373028.3
SoybeansRaw Soybeans63228.34.11.914042.810.4NANANA1351.722.3
Morel MushroomsRaw Morel Mushrooms440.810.09200.3NA7.230.8500.8503.974.4217.3
Dried Ancho PeppersPeppers, ancho, dried39811.61.160.236.05073NANANANA30.61715.5
MothbeansRaw Mothbeans4862.30.520.380.69087.2NANANANANA32.515.4
White BeansRaw White Beans4721.20.310.240.28085.43NANANA21.53314.8
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers4454.250.630.212.0709757.8NANANA3025.414.7
Dried Pasilla PeppersPeppers, pasilla, dried48922.5NANANA072.5NANANANA3817.514
Sun-dried TomatoesTomatoes, sun-dried3664.20.60.0161.5607953.3NANANA17.42013
Irishmoss SeaweedRaw Irishmoss Seaweed69.50.230.0470.0010.003017.40.86NANANA1.842.1412.6
Black Turtle BeansRaw Black Turtle Beans4811.280.330.250.3089.73NANANA223012.3
NattoNatto29915.62.261.047.760186.93NANANA7.6527.512
Common CowpeasRaw Common Cowpeas4761.80.470.280.490859.8NANANA1533.311.7
Kidney BeansRaw All Types Kidney Beans4721.180.170.40.250853.16NANANA35.333.411.6
Lemon Grass Raw Lemon Grass 1400.690.170.0440.2036NANANANANA2.5811.6
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated440.240.071NANANA7.97NANANANA6.382.6411.4
Small White BeansRaw Small White Beans4761.670.430.330.39088.2NANANANA35.33011
Dried LeeksFreeze-dried Leeks4552.980.40.980.670106NANANANA14.721.510.8
Mungo BeansRaw Mungo Beans4832.320.161.40.1083.6NANANANA2635.710.7
Large Lima BeansRaw Large Lima Beans4790.980.230.130.309012NANANA2730.410.6
Red LentilsRaw Pink Or Red Lentils5073.080.540.351.26089.4NANANANA15.33410.5
Baked Potato SkinPotatoes, baked, skin, without salt2810.140.0370.0140.045065.32NANANA116.19.98
Dried Goji BerriesGoji berries, dried4950.550NANA010964.7NANANA18.420.29.64
Pink BeansRaw Pink Beans4861.60.410.310.380913.03NANANA1829.79.6
Mung BeansRaw Mung Beans4921.630.490.0380.51088.89.36NANANA23349.55
Dried Oriental RadishesRadishes, oriental, dried3841.020.310.290.1709053NANANA34119.54
Broadbeans Raw Broadbeans 4832.170.360.0650.82082.68.08NANANA35.4379.5
Red Kidney BeansRaw Red Kidney Beans4781.50.220.510.320872.98NANANA21.5329.5
LentilsRaw Lentils4991.50.220.160.59089.82.880.3802.115359.23
Soy FlourRaw Full-fat Soy Flour61529.34.231.9514.6045.210.6NANANA13.653.69.03
Canned Small Ripe OlivesCanned Small Ripe Olives16415.53.2300.8908.560NANANA2.271.28.9
ParsleyFresh Parsley511.10.190.0110.1608.971.2NANANA4.684.28.8
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans4751.30.310.180.4108911.8NANANA2929.28.77
Dried PepeaoPepeao, dried4220.62NANANA0115NANANANANA6.838.7
Boiled Potato SkinBoiled Potato Skin no Salt1110.140.0370.0140.045024.4NANANANA4.684.058.6
Sun-dried Chile PeppersSun-dried Hot Chile Peppers4598.241.150.0334.3309958.2NANANA40.7158.56
Dried ShallotsFreeze-dried Shallots4930.710.120.0140.26011454NANANA22.317.48.5
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt1870.140.0370.0140.045042NANANANA7.86.228.4
Soy CheeseSoybean, curd cheese21411.51.660.775.709.82.27NANANA017.77.94
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked4611.460.160.0170.690118NANANANANA6.937.8
Navy BeansRaw Navy Beans4782.130.240.760.47NA865.500.34.7221.731.77.8
Great Northern BeansRaw Great Northern Beans4811.60.50.30.37088.43.2NANANA28.6317.75
Dried LongansLongans, dried4050.57NANANA0105NANANANANA6.957.65
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1086.780.980.453.3702.650.88NANANA0.4311.57.6
Pigeon Peas Raw Pigeon Peas 4862.10.470.051.1089NANANANA21.330.87.4
Boiled SoybeansBoiled Soybeans no Salt24412.71.840.856.330124.25NANANA8.5267.3
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried3980.71NANANA0103NA292612.28.56.77.2
Pinto BeansRaw Pinto Beans4921.740.330.340.24088.7300.182.82230.47.2
Black BeansRaw Black Beans48320.520.390.47088.43NANANA2230.67.1
Cranberry BeansRaw Cranberry Beans4751.740.450.340.41085NANANANA3532.67.1
Adzuki BeansRaw Adzuki Beans4660.750.27NA0.16089NANANANA18287.06
Fried TofuTofu, fried38328.64.141.914.2012.63.86NANANA5.5326.76.9
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38328.64.141.914.2012.6NANANANA5.5326.76.9
Chickpea flourChickpea flour (besan)5499.50.980.164.0708215.4NANANA15.331.76.9
Potherb JuteRaw Potherb Jute480.350.0540.0030.1708.22NANANANANA6.66.75
Split Green PeasRaw Split Green Peas5165.50.580.231.2087.44.4500.623.831.532.86.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1660.820.14NA0.35029.3NANANANANA11.56.5
PeanutsRaw Peanuts80469.88.90.004220236.7NANANA1236.66.5
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2088.281.170.132.07021NANANANANA156.14
Chickpeas Raw Chickpeas 5368.560.850.143.73089.215NANANA17.3296.1
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked3391.080.120.0130.510875919182211.65.15.75
Yeast extract spreadYeast extract spread2621.280000292.270009.2345.73
Soy NutsDry-roasted Soybeans63630.64.432.0515.3041NANANANA11.561.45.6
Roasted SoybeansSoybeans roasted without salt665365.22.418043NANANANA2554.65.53
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum28.30.130.0310.0090.04806.12.85NANANA3.262.325.3
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1970.50.130.0980.12035.60.48NANANA8.9313.85.24
Boiled BorageBoiled and Drained Borage35.41.150.28NA0.1805.03NANANANANA2.965.16
Boiled SpinachBoiled and Drained Spinach32.60.370.0610.130.02405.30.61NANANA3.44.25.06
Green SoybeansRaw Green Soybeans2089.641.10.534015.7NANANANA5.9518.45.03
PrunesRaw Dehydrated Prunes4811.030.084NA0.230126NANANANANA5.245
Chanterelle MushroomsRaw Chanterelle Mushrooms45.40.75NANANANA9.721.6401.6405.42.14.9
FalafelHome prepared Falafel47225.23.380.160.7045NANANANANA194.85
French BeansRaw French Beans4862.860.311.10.63091NANANANA35.726.74.8
Jerusalem-artichokesRaw Jerusalem-artichokes1030.014000.001024.713.6NANANA2.272.834.8
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1640.540.0750.0520.19028.52.55NANANA1112.84.72
Canned Jumbo OlivesCanned Ripe Jumbo Olives1159.741.30.0580.7707.950NANANA3.541.374.7
BorageRaw Borage29.80.990.24NA0.1504.34NANANANANA2.554.68
Potato SkinRaw Potato Skin82.20.140.0370.0140.045017.6NANANANA3.543.644.6
Sprouted LentilsRaw Sprouted Lentils1500.780.0810.0540.26031.4NANANANANA12.74.55
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves29.80.310.160.0090.00704.80.98NANANA3.833.864.54
Boiled Potherb JuteBoiled and Drained Potherb Jute52.40.280.0430.0030.13010.31.4NANANA2.835.24.45
Young Lima BeansRaw Young Lima Beans1601.20.280.190.4028.62.1NANANA6.959.74.45
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1660.780.180.130.23029.7NANANANANA114.45
Canned Hearts Of PalmHearts of palm, canned39.70.880.180.0270.2606.55NANANANA3.43.574.44
Dandelion GreensRaw Dandelion Greens63.80.990.240.0620.370131NANANA4.963.834.4
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1430.640.0750.050.24030NANANANANA12.54.4
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2410.710.0860.260.15046NANANANA8.08144.25
Canned White BeansBeans, white, mature seeds, canned1620.410.10.0790.0950300.41NANANA6.810.34.24
Canned Grape LeavesGrape leaves, canned982.80.441.20.21016.6NANANANA146.054.22
Tomato PasteCanned Tomato Paste1160.670.140.010.2202717.38.38.150.435.86.124.22
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1800.710.10.240.15032.30.45NANANA10.512.34.17
Carob flourCarob flour3150.920.130.0060.3012669.6NANANA56.46.554.17
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2323.670.380.0611.580396.8NANANA10.812.64.1
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1840.50.130.0960.11034.50.45NANANA11.811.64.04
Kelp SeaweedRaw Kelp Seaweed610.790.350.0060.028013.60.85NANANA1.842.44.04
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2010.910.240.180.21036.6NANANANA14.712.74.03
Peanut SpreadLow Sugar Peanut Spread9217814.50.13230209NANANA11354.03
Prune pureePrune puree3640.280.023NANA09255.319.731.6NA4.682.983.97
Macronutrients in Top 100 Fruits, Legumes & Vegetables with the highest Iron content per 5 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 5 ounces.
Top 5 fruits, legumes & vegetables with most amount of iron per 5 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms