Dried SpirulinaDried Spirulina Seaweed2907.72.650.821.250243.1NANANA3.657.528.5
Dried Agar SeaweedSeaweed, agar, dried3060.30.0610.0010.0040812.97NANANA7.76.221.4
Dried ChivesFreeze-dried Chives3113.50.590.0731.3064.3NANANANA262120
SoybeansRaw Soybeans446202.91.339.930307.33NANANA9.336.515.7
Morel MushroomsRaw Morel Mushrooms310.570.06500.22NA5.10.600.602.83.1212
Dried Ancho PeppersPeppers, ancho, dried2818.20.820.164.27051.4NANANANA21.61211
MothbeansRaw Mothbeans3431.60.360.270.49061.5NANANANANA2311
White BeansRaw White Beans3330.850.220.170.2060.32.1NANANA1523.410.4
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers31430.450.151.46068.740.8NANANA21.31810.4
Dried Pasilla PeppersPeppers, pasilla, dried34516NANANA051NANANANA2712.49.83
Sun-dried TomatoesTomatoes, sun-dried2582.970.430.0111.1055.837.6NANANA12.3149.1
Irishmoss SeaweedRaw Irishmoss Seaweed490.160.0330.0010.002012.30.61NANANA1.31.58.9
Black Turtle BeansRaw Black Turtle Beans3390.90.230.180.21063.32.12NANANA15.521.38.7
Common CowpeasRaw Common Cowpeas3361.260.330.20.340606.9NANANA10.623.58.27
Kidney BeansRaw All Types Kidney Beans3330.830.120.280.180602.23NANANA2523.68.2
Lemon Grass Raw Lemon Grass 990.490.120.0310.14025.3NANANANANA1.828.17
Small White BeansRaw Small White Beans3361.180.30.230.28062.3NANANANA25217.73
TeffRaw Teff3672.380.450.140.94NA731.840.470.730.62813.37.63
Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.67.6
Dried LeeksFreeze-dried Leeks3212.10.280.690.47074.7NANANANA10.4157.6
Mungo BeansRaw Mungo Beans3411.640.1110.072059NANANANA18.325.27.57
Large Lima BeansRaw Large Lima Beans3380.690.160.0950.22063.48.5NANANA1921.57.5
Red LentilsRaw Pink Or Red Lentils3582.170.380.250.89063NANANANA11247.4
Dried Goji BerriesGoji berries, dried3490.390NANA07745.6NANANA1314.36.8
Pink BeansRaw Pink Beans3431.130.290.220.270642.14NANANA12.7216.77
Mung BeansRaw Mung Beans3471.150.350.0270.36062.66.6NANANA16.3246.74
Dried Oriental RadishesRadishes, oriental, dried2710.720.220.210.12063.437.3NANANA247.96.73
Broadbeans Raw Broadbeans 3411.530.250.0460.58058.35.7NANANA25266.7
Red Kidney BeansRaw Red Kidney Beans3371.060.150.360.23061.32.1NANANA1522.56.7
LentilsRaw Lentils3521.060.150.110.41063.42.030.2701.4710.724.66.5
Soy FlourRaw Full-fat Soy Flour43420.731.3810.30327.5NANANA9.6386.37
Canned Small Ripe OlivesCanned Small Ripe Olives116112.2800.6306.040NANANA1.60.846.3
ParsleyFresh Parsley360.790.130.0080.1206.330.85NANANA3.32.976.2
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3350.930.220.130.290638.3NANANA20.620.66.2
Dried PepeaoPepeao, dried2980.44NANANA081NANANANANA4.826.14
Sun-dried Chile PeppersSun-dried Hot Chile Peppers3245.80.810.0233.0607041NANANA28.710.66.04
Dried ShallotsFreeze-dried Shallots3480.50.0840.010.19080.738NANANA15.712.36
Navy BeansRaw Navy Beans3371.50.170.540.34NA60.83.8800.213.3315.322.35.5
Great Northern BeansRaw Great Northern Beans3391.140.360.210.26062.42.26NANANA20225.47
Dried LongansLongans, dried2860.4NANANA074NANANANANA4.95.4
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.75.37
Pigeon Peas Raw Pigeon Peas 3431.50.330.0350.78062.8NANANANA1521.75.23
Boiled SoybeansBoiled Soybeans no Salt1728.971.30.64.4708.363NANANA618.25.14
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2810.5NANANA072.5NA20.618.38.6364.75.1
Pinto BeansRaw Pinto Beans3471.230.240.240.17062.62.100.131.9815.521.45.07
Black BeansRaw Black Beans3411.420.370.280.33062.42.12NANANA15.521.65
Cranberry BeansRaw Cranberry Beans3351.230.320.240.29060NANANANA24.7235
Adzuki BeansRaw Adzuki Beans3290.530.19NA0.11063NANANANA12.7205
Potherb JuteRaw Potherb Jute340.250.0380.0020.1205.8NANANANANA4.654.76
Split Green PeasRaw Split Green Peas3643.90.410.160.86061.63.1400.442.722234.73
OatsOats3896.91.20.112.42066.3NANANANA10.6174.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1170.580.099NA0.25020.7NANANANANA8.144.6
PeanutsRaw Peanuts56749.26.280.00315.60164.7NANANA8.5264.6
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.34.56
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.64.44
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1475.840.830.0941.46015NANANANANA10.64.33
Chickpeas Raw Chickpeas 3786.040.60.12.6306310.7NANANA1220.54.3
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.64.06
Soy NutsDry-roasted Soybeans44921.63.131.4410.8029NANANANA8.143.33.95
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum200.090.0220.0060.03404.32NANANA2.31.643.74
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.63.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1390.350.0910.0690.0830250.34NANANA6.39.733.7
Boiled BorageBoiled and Drained Borage250.810.2NA0.1303.55NANANANANA2.13.64
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.2143.62
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.23.6
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.43.6
Boiled SpinachBoiled and Drained Spinach230.260.0430.0920.01703.750.43NANANA2.42.973.57
Green SoybeansRaw Green Soybeans1476.80.790.382.82011NANANANA4.2133.55
PrunesRaw Dehydrated Prunes3390.730.059NA0.16089NANANANANA3.73.52
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.73.52
Chanterelle MushroomsRaw Chanterelle Mushrooms320.53NANANANA6.861.1601.1603.81.53.47
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.13.45
French BeansRaw French Beans3432.020.220.770.44064NANANANA25193.4
Jerusalem-artichokesRaw Jerusalem-artichokes730.01000.001017.49.6NANANA1.623.4
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.63.36
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1160.380.0530.0370.140201.8NANANA7.993.33
Canned Jumbo OlivesCanned Ripe Jumbo Olives816.870.910.0410.5405.60NANANA2.50.973.32
BorageRaw Borage210.70.17NA0.1103.06NANANANANA1.83.3
Potato SkinRaw Potato Skin580.10.0260.010.032012.4NANANANA2.52.573.24
Sprouted LentilsRaw Sprouted Lentils1060.550.0570.0380.18022NANANANANA8.963.2
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves210.220.110.0060.00503.40.69NANANA2.72.723.2
Boiled Potherb JuteBoiled and Drained Potherb Jute370.20.030.0020.09407.31NANANA23.683.14
Young Lima BeansRaw Young Lima Beans1130.860.20.140.280201.48NANANA4.96.843.14
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1170.550.120.090.17021NANANANANA7.83.14
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.433.14
Canned Hearts Of PalmHearts of palm, canned280.620.130.0190.1804.62NANANANA2.42.523.13
Dandelion GreensRaw Dandelion Greens450.70.170.0440.2609.20.71NANANA3.52.73.1
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1010.450.0530.0350.17021.3NANANANANA8.83.1
MilletRaw Millet3784.20.720.122073NANANANA8.5113
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1700.50.0610.190.11032.5NANANANA5.79.83
Canned White BeansBeans, white, mature seeds, canned1140.290.0740.0560.0670210.29NANANA4.87.263
Canned Grape LeavesGrape leaves, canned691.970.310.840.15011.7NANANANA9.94.272.98
Tomato PasteCanned Tomato Paste820.470.10.0070.15019125.855.750.34.14.322.98
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1270.50.0720.170.110230.32NANANA7.48.672.94
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1642.60.270.0431.1027.44.8NANANA7.68.862.9
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1300.350.0890.0680.081024.40.32NANANA8.38.22.85
Kelp SeaweedRaw Kelp Seaweed430.560.250.0040.0209.570.6NANANA1.31.682.85
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1420.640.170.130.15026NANANANA10.48.972.84
TamarindsRaw Tamarinds2390.60.2700.059062.538.8NANANA5.12.82.8
SpirulinaRaw Spirulina Seaweed260.390.140.0420.06402.420.3NANANA0.45.92.8
Macronutrients in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in whole vegetables, fruits, legumes & cereals , sorted by most amount of Iron per 100 grams.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of iron per 100 grams are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms