Dried SpirulinaDried Spirulina Seaweed57515.35.261.632.5047.46.15NANANA7.1411456.6
Dried Agar SeaweedSeaweed, agar, dried6070.60.120.0020.00801615.9NANANA15.312.342.5
Dried ChivesFreeze-dried Chives6176.951.170.142.570128NANANANA524239.7
Morel MushroomsRaw Morel Mushrooms61.51.130.1300.43NA101.201.205.566.224
Dried Ancho PeppersPeppers, ancho, dried55816.31.630.338.460102NANANANA4323.521.7
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers6235.950.890.292.9013681NANANA42.335.520.6
Dried Pasilla PeppersPeppers, pasilla, dried68531.5NANANA0101NANANANA5324.519.5
Sun-dried TomatoesTomatoes, sun-dried5125.90.850.0222.2011174.6NANANA24.42818
Irishmoss SeaweedRaw Irishmoss Seaweed970.320.0650.0020.004024.41.2NANANA2.58317.7
Lemon Grass Raw Lemon Grass 1960.970.240.0620.27050.2NANANANANA3.616.2
Dried LeeksFreeze-dried Leeks6374.170.551.370.930148NANANANA20.63015
Dried Oriental RadishesRadishes, oriental, dried5381.430.430.410.23012674NANANA47.415.713.4
ParsleyFresh Parsley71.41.570.260.0160.23012.61.7NANANA6.555.912.3
Dried PepeaoPepeao, dried5910.87NANANA0161NANANANANA9.5712
Sun-dried Chile PeppersSun-dried Hot Chile Peppers64311.51.60.0466.06013981.5NANANA572112
Dried ShallotsFreeze-dried Shallots6910.990.170.020.37016075.7NANANA3124.412
Potherb JuteRaw Potherb Jute67.50.50.0750.0040.23011.5NANANANANA9.239.45
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum39.70.180.0440.0120.06708.554NANANA4.563.257.42
Boiled BorageBoiled and Drained Borage49.61.60.39NA0.2507.04NANANANANA4.157.22
Boiled SpinachBoiled and Drained Spinach45.60.520.0850.180.03407.440.85NANANA4.765.97.1
Green SoybeansRaw Green Soybeans29213.51.560.755.6022NANANANA8.3325.77.04
Chanterelle MushroomsRaw Chanterelle Mushrooms63.51.05NANANANA13.62.302.307.542.966.9
Jerusalem-artichokesRaw Jerusalem-artichokes1450.02000.002034.619NANANA3.183.976.75
BorageRaw Borage41.71.40.34NA0.2206.07NANANANANA3.576.55
Potato SkinRaw Potato Skin1150.20.0520.020.064024.7NANANANA4.965.16.43
Sprouted LentilsRaw Sprouted Lentils2101.10.110.0750.36044NANANANANA17.86.37
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves41.70.440.230.0120.0106.731.37NANANA5.365.46.35
Boiled Potherb JuteBoiled and Drained Potherb Jute73.40.40.060.0040.19014.52NANANA3.977.36.23
Young Lima BeansRaw Young Lima Beans2241.70.390.270.560402.94NANANA9.7213.66.23
Canned Hearts Of PalmHearts of palm, canned55.61.230.260.0380.3609.17NANANANA4.7656.2
Dandelion GreensRaw Dandelion Greens89.31.40.340.0870.52018.31.4NANANA6.955.366.15
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils2000.890.110.0690.33042NANANANANA17.56.15
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans3370.990.120.370.21064.5NANANANA11.319.45.95
Canned Grape LeavesGrape leaves, canned1373.90.621.670.29023.2NANANANA19.68.475.9
Tomato PasteCanned Tomato Paste1630.930.20.0140.3037.52411.611.40.68.148.575.9
Kelp SeaweedRaw Kelp Seaweed85.31.10.490.0080.040191.2NANANA2.583.335.66
SpirulinaRaw Spirulina Seaweed51.60.770.270.0830.1304.80.6NANANA0.7911.75.54
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans3210.950.120.350.2061.3NANANANA10.718.55.38
SpinachRaw Spinach45.60.770.130.270.05207.20.830.30.220.144.375.685.38
Grape LeavesRaw Grape Leaves1854.20.671.70.29034.412.5NANANA22115.2
Beet GreensRaw Beet Greens43.70.260.040.0080.08108.60.99NANANA7.344.375.1
Boiled Green SoybeansBoiled and Drained Green Soybeans28012.71.470.75.27022NANANANA8.3324.54.96
Boiled Young Lima BeansBoiled and Drained Young Lima Beans2440.640.140.0990.210473.23NANANA10.713.54.86
DockRaw Dock43.71.4NANANA06.35NANANANA5.753.974.76
Fireweed LeavesRaw Fireweed Leaves2045.46NANANA038NANANANA219.354.76
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas1030.750.140.050.280189.57NANANA6.156.954.76
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared2761.40.370.240.33050NANANANA9.92184.66
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves1191.850.300.030222NANANA3.9710.54.6
Chrysanthemum LeavesRaw Chrysanthemum Leaves47.61.1NANANA05.97NANANANA5.956.674.56
Canned SpinachCanned Spinach, Solids with Salt45.60.990.160.350.06506.750.79NANANA4.765.584.56
Garland ChrysanthemumRaw Garland Chrysanthemum47.61.1NANANA06NANANANA5.956.674.54
Boiled Swiss ChardBoiled and Drained Swiss Chard39.70.160.0240.0060.0508.22.2NANANA4.173.734.5
Sprouted PeasRaw Sprouted Peas2461.350.250.120.53053.8NANANANANA17.54.5
Taro LeavesRaw Taro Leaves83.31.470.30.180.42013.35.97NANANA7.349.94.47
Pumpkin LeavesRaw Pumpkin Leaves37.70.790.410.0240.0204.62NANANANANA6.254.4
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared2620.870.20.140.29050NANANANA12154.4
CornsaladRaw Cornsalad41.70.79NANANA07.14NANANANANA3.974.33
Wakame SeaweedRaw Wakame Seaweed89.31.270.260.0040.020181.3NANANA0.9964.33
AsparagusRaw Asparagus39.70.240.0790.020.07907.73.7321.30.464.174.374.25
Broccoli RaabRaw Broccoli Raab43.70.970.160.380.05805.660.750.340.20.225.366.34.25
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 2621.30.350.230.320478.85NANANA12.7174.2
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1551.60.190.590.34029.8NANANANANA144.2
LeeksRaw Leeks1210.60.0790.20.130287.74NANANA3.572.984.17
Sprouted SoybeansRaw Sprouted Soybeans24213.31.840.886.62019NANANANA2.2264.17
Boiled DockBoiled and Drained Dock39.71.27NANANA05.8NANANANA5.163.634.13
Edible Podded PeasRaw Edible Podded Peas83.30.40.0770.0260.150157.94NANANA5.165.564.13
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips59.51.37NANANA06.53NANANANANA10.54.05
Frozen Podded PeasPeas, edible-podded, frozen, unprepared83.30.60.120.040.22014.3NANANANA6.155.563.97
PurslaneRaw Purslane39.70.710.120.350.2106.73NANANANANA4.033.95
Sprouted Pinto BeansRaw Sprouted Pinto Beans1231.80.220.660.38023NANANANANA10.43.9
Boiled Podded PeasBoiled and Drained Podded Peas83.30.460.0870.030.170147.9NANANA5.566.53.9
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans2080.60.130.0930.19038.62.7NANANA9.53133.9
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach67.51.730.310.74009.5310.180.40.427.347.963.9
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens57.50.830.20.240.109.91.5NANANA6.756.653.85
Sprouted Navy BeansRaw Sprouted Navy Beans1331.40.170.520.29026NANANANANA12.23.83
Leafy Tips CowpeasRaw Leafy Tips Cowpeas57.50.50.130.0870.1209.57NANANANANA8.143.8
Boiled Beet GreensBoiled and Drained Beet Greens53.60.40.0620.0120.130111.2NANANA5.755.13.77
Young BroadbeansRaw Young Broadbeans1431.20.270.380.24023.2NANANANA8.33113.77
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans990.420.0770.0220.12021NANANANA3.778.533.77
Frozen SpinachUnprepared Frozen Spinach57.51.130.0810.16008.351.30.360.480.485.757.23.75
EpazoteRaw Epazote63.51.03NANANA014.8NANANANA7.540.653.73
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids53.61.870.190.0480.9709.44.25NANANA5.161.833.73
Agar SeaweedRaw Agar Seaweed51.60.060.01200013.40.56NANANA0.991.073.7
Canned AsparagusCanned Asparagus Solids37.71.30.290.030.5304.92.1NANANA3.184.253.63
SuccotashRaw Succotash1962.020.380.150.82039NANANANA7.54103.63
Canned BeetsCanned Beets, Solids61.50.280.0440.0080.089014.311NANANA3.571.83.6
Swiss ChardRaw Swiss Chard37.70.40.060.0140.1307.422.2NANANA3.183.573.57
Boiled Dandelion GreensBoiled and Drained Dandelion Greens65.51.20.290.0750.44012.70.99NANANA5.753.973.57
Laver SeaweedRaw Laver Seaweed69.50.560.120.0020.0080100.97NANANA0.611.53.57
Coriander LeavesRaw Coriander Leaves45.61.030.02800.07907.31.73NANANA5.564.233.5
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips69.50.750.170.230.09109.622.12NANANA6.155.933.47
Boiled White MushroomsBoiled and Drained White Mushrooms55.60.930.120.0020.36010.54.64NANANA4.374.33.45
Dried Shiitake MushroomsMushrooms, shiitake, dried5871.960.450.0260.2701504.4NANANA23193.4
GarlicRaw Garlic2960.990.180.040.45065.62NANANA4.1712.63.37
Hearts Of PalmRaw Hearts Of Palm2280.40.0910.0260.1505134NANANA2.985.363.35
Canned PimentoPimento, canned45.60.60.0890.030.290105.38NANANA3.772.23.33
Boiled Sprouted PeasBoiled and Drained Sprouted Peas19410.180.0890.39034NANANANANA143.3
Water ConvolvulusRaw Water Convolvulus 37.70.4NANANA06.2NANANANA4.175.163.3
Mustard GreensRaw Mustard Greens53.60.830.020.0360.0409.272.6NANANA6.355.683.25
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared41.70.380.0640.130.04606.73NANANANA4.764.93.23
Macronutrients in Top 100 Whole Vegetables with the highest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in whole vegetables , sorted by most amount of Iron per 7 ounces.
Top 5 whole vegetables with most amount of iron per 7 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Morel Mushrooms
- Dried Ancho Peppers