Boiled ButterburBoiled and Drained Butterbur80.02NANANA02.16NANANANANA0.230.1
Canned Onions with LiquidsCanned Onions Solids and Liquids190.090.0160.0020.034042.2NANANA1.20.850.13
Boiled Oriental RadishesBoiled and Drained Oriental Radishes170.240.0730.0690.03903.431.83NANANA1.60.670.15
Cooked Tree FernCooked Tree Fern no Salt400.070.0090.0180.014011NANANANA3.70.290.16
Boiled CabbageBoiled and Drained Cabbage230.0600.0140.00905.52.81.161.6201.91.270.17
Boiled RutabagasBoiled and Drained Rutabagas300.180.0290.0570.03806.843.951.542.060.351.80.930.18
Boiled TurnipsBoiled and Drained Turnips220.080.0080.0320.00905.063NANANA20.710.18
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote240.4800005.11.9NANANA2.80.620.22
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids641.430.220.020.660134.10.170.263.61.72.180.22
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots120.220.0510.0150.08301.92NANANANA11.530.24
Boiled OnionsBoiled and Drained Onions440.190.0310.0040.070104.731.442.21.11.41.360.24
Boiled EggplantBoiled and Drained Eggplant350.230.0440.0150.07808.733.2NANANA2.50.830.25
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 150.020.002NA0.00903.7NANANANA1.20.60.25
Stir-Fried White MushroomsMushrooms, white, stir-fried260.330.0400.1604.0400001.83.580.25
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies150.080.0110.0010.02903.62NANANANANA0.690.26
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids671.220.250.0180.48014.34.440.180.283.922.30.27
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids671.220.250.0180.48014.34.440.180.283.922.30.27
Sauteed Yellow OnionsOnions, yellow, sauteed123111.480.664.8NA7.86NA1.482.10.811.70.950.27
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener200.10.0370.0050.02904.8300002.60.330.28
Boiled OkraBoiled and Drained Okra220.210.0450.0010.04504.52.4NANANA2.51.870.28
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash300.370.0760.0970.05806.462.93NANANA2.91.480.28
Canned Vegetable Juice CocktailVegetable juice cocktail, canned220.310.0880.0120.06403.872.841.41.370.070.50.930.28
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned190.320.0890.0120.06503.832.781.371.330.090.50.910.29
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage140.170.0360.0480.01302.4NANANANA1.71.50.3
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions280.10.0160.0020.03606.62.9NANANA1.80.770.3
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed116121.60.775.1304.22.171.081.101.80.780.3
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack740.420.0650.0060.19018.66.1NANANA1.21.740.31
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt870.10.0260.010.0320200.910.290.340.191.81.870.31
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt860.10.0260.010.0320200.890.280.330.181.81.70.31
Canned Bamboo ShootsCanned Bamboo Shoots, Solids190.40.0920.0270.1503.221.9NANANA1.41.720.32
Boiled CauliflowerBoiled and Drained Cauliflower230.450.070.170.0504.12.08NANANA2.31.840.32
Canned Hot Pickled PeppersPeppers, hot pickled, canned220.40.0610.030.1104.561.60.930.6702.60.80.32
Microwaved White MushroomsMushrooms, white, microwaved350.460.0600.2806.0400002.53.90.33
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash160.170.0350.0450.02703.31.5NANANA1.91.030.33
Boiled CarrotsBoiled and Drained Carrots350.180.030.0010.08708.223.450.360.42.730.760.34
Cooked Frozen OnionsBoiled and Drained Frozen Onions280.050.0090.0010.01906.72.9NANANA1.40.710.34
KetchupCatsup1010.10.0140.0010.039027.421.38.72102.30.31.040.35
Low Salt KetchupLow sodium Ketchup1010.10.0140.0010.039027.421.38.72102.30.31.040.35
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained800.430.0660.0060.2019.63.12NANANA2.42.750.35
Baked Potato FleshBaked Potatoes Flesh no Salt930.10.0260.010.032021.61.7NANANA1.51.960.35
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids730.060.0090.0020.018018NANANANA2.50.840.36
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids610.770.0770.0070.230144.150.170.263.651.71.950.36
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids610.770.0770.0070.230144.150.170.263.651.71.950.36
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd560.340.027NA0.15014.35.17NANANA2.90.660.36
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash200.310.0640.0820.04904.32.6NANANA1.40.910.36
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash190.390.0640.0820.04903.82.481.30.910.271.11.040.37
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin150.360.0720.0940.05802.71.7NANANA11.140.37
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods190.180.01400.07804.321.95NANANA20.840.38
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage240.090.0120.0230.01805.4NANANANA2.81.80.38
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added720.420.0650.0060.190182.2NANANA1.21.740.38
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added720.420.0650.0060.190183.230.230.232.661.21.740.38
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack720.420.0650.0060.190183.230.230.232.661.21.740.38
Boiled WaxgourdBoiled and Drained Waxgourd140.20.01600.08803.041.18NANANA10.40.38
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved1131.420.150.0140.450263.360.260.432.672.63.620.39
Boiled KohlrabiBoiled and Drained Kohlrabi290.110.0140.0280.02206.72.8NANANA1.11.80.4
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV290.580.02800.26NA4.442.2602.2602.23.280.4
Grilled Portabella MushroomsMushrooms, portabella, grilled290.580.06400.2304.442.2602.2602.23.280.4
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1257.10.990.473.5409.4NANANANA0.8130.4
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids650.080.0130.0020.027016.311NANANA0.80.80.41
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower190.220.0340.0810.02403.751.05NANANA2.71.60.41
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And LiquidsCorn, sweet, white, canned, whole kernel, no salt added, solids and liquids640.50.0770.0070.23015.4NANANANA0.71.950.41
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids640.50.0770.0070.23015.4NANANANA1.71.950.41
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt1000.10.0260.010.032023.3NANANANA1.62.10.41
Cooked Taro ShootsCooked Taro Shoots no Salt140.080.0160.010.02303.2NANANANANA0.730.41
Boiled CeleryBoiled and Drained Celery180.160.0400.075042.370.660.710.141.60.830.42
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added790.50.0770.0070.23019.4NANANANA22.40.42
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack790.50.0770.0070.23019.4NANANANA22.40.42
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added790.50.0770.0070.23019.45.60.230.354.922.40.42
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack790.50.0770.0070.23019.45.60.230.354.922.40.42
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids120.060.0160.0060.01502.140.7NANANA0.81.40.43
Boiled CeleriacBoiled and Drained Celeriac270.19NANANA05.9NANANANA1.20.960.43
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt820.080.0180.0060.03020NANANANANA1.730.43
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt560.220.050.0030.031014.43.84NANANA2.11.560.44
Baked Winter SquashBaked All Varieties Winter Squash370.350.0720.0920.05508.853.3NANANA2.80.890.44
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared209110.93NANA025.56.46NANANA3.41.70.44
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn961.50.20.0180.590214.540.790.842.742.43.40.45
Boiled Drumstick PodsBoiled and Drained Drumstick Pods360.190.03100.00308.2NANANANA4.22.10.45
Canned Carrot JuiceCarrot juice, canned400.150.0270.0090.06109.283.9NANANA0.80.950.46
Boiled Green Sweet PeppersBoiled and Drained Green Sweet Peppers280.20.0290.010.09606.73.21.51.550.151.20.920.46
Boiled Red Sweet PeppersBoiled and Drained Red Sweet Peppers280.20.0290.010.09606.74.4NANANA1.20.920.46
Canned Seasoned Snap BeansBeans, snap, canned, all styles, seasoned, solids and liquids160.20.0450.0630.03903.5NANANANA1.50.830.47
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained810.670.10.0090.31019.33.070.460.481.962.42.550.47
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed13312.81.560.784.9406.574.32.31.90.061.81.040.47
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts420.390.0810.130.05908.32.08NANANA4.13.640.48
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes840.08NANANA0190.910.360.5401.81.750.48
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes1625.841.43NANA0250.37NANANA2.22.470.48
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin170.130.0270.0340.02103.561.7NANANA1.31.150.48
Cooked NopalesCooked Nopales no Salt150.050.0060.0020.01903.281.12NANANA21.350.5
Canned Green Hot Chili PeppersCanned Green Hot Chili Peppers Solids And Liquids210.10.010.0020.05205.13.12NANANA1.30.90.5
Canned Red Hot Chili PeppersCanned Red Hot Chili Peppers Solids And Liquids210.10.010.0020.05205.13.32NANANA1.30.90.5
Cooked Frozen OkraBoiled and Drained Frozen Okra290.240.0630.0010.06306.42.87NANANA2.11.630.52
Cooked Chopped Frozen Green Sweet PeppersBoiled Chopped Frozen Green Sweet Peppers180.180.0270.0090.0903.9NANANANA0.90.950.52
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers160.180.0270.0090.0903.32.86NANANA0.80.950.52
Cooked Frozen Crookneck And Straightneck Summer SquashBoiled and Drained Frozen Crookneck And Straightneck Summer Squash250.20.040.0510.03105.542.33NANANA1.41.280.52
Cooked Frozen CarrotsBoiled and Drained Frozen Carrots370.680.120.0440.2907.734.10.280.363.443.30.580.53
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried390.350.03200.1507.680.300.303.63.450.53
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And LiquidsSuccotash, (corn and limas), canned, with whole kernel corn, solids and liquids630.490.0920.0370.2014NANANANA2.62.60.53
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes21911.60.930.452.3028.50.2700.2603.22.650.54
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1000.120.0250.0070.042023.49.17NANANA1.81.70.54
Boiled White Sweet CornBoiled and Drained White Sweet Corn971.40.20.0180.59021.77.731.020.762.73.340.55
Macronutrients in Top 100 Cooked Vegetables with the lowest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in cooked vegetables , sorted by least amount of Iron per 100 grams.
Top 5 cooked vegetables with least amount of iron per 100 grams are:
- Boiled and Drained Butterbur
- Canned Onions Solids and Liquids
- Boiled and Drained Oriental Radishes
- Cooked Tree Fern no Salt
- Boiled and Drained Cabbage