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
Morel MushroomsRaw Morel Mushrooms310.570.06500.22NA5.10.600.602.83.1212
Dried Ancho PeppersPeppers, ancho, dried2818.20.820.164.27051.4NANANANA21.61211
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
Lemon Grass Raw Lemon Grass 990.490.120.0310.14025.3NANANANANA1.828.17
Dried LeeksFreeze-dried Leeks3212.10.280.690.47074.7NANANANA10.4157.6
Dried Goji BerriesGoji berries, dried3490.390NANA07745.6NANANA1314.36.8
Dried Oriental RadishesRadishes, oriental, dried2710.720.220.210.12063.437.3NANANA247.96.73
Canned Small Ripe OlivesCanned Small Ripe Olives116112.2800.6306.040NANANA1.60.846.3
ParsleyFresh Parsley360.790.130.0080.1206.330.85NANANA3.32.976.2
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
Dried LongansLongans, dried2860.4NANANA074NANANANANA4.95.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2810.5NANANA072.5NA20.618.38.6364.75.1
Potherb JuteRaw Potherb Jute340.250.0380.0020.1205.8NANANANANA4.654.76
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum200.090.0220.0060.03404.32NANANA2.31.643.74
Boiled BorageBoiled and Drained Borage250.810.2NA0.1303.55NANANANANA2.13.64
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
Chanterelle MushroomsRaw Chanterelle Mushrooms320.53NANANANA6.861.1601.1603.81.53.47
Jerusalem-artichokesRaw Jerusalem-artichokes730.01000.001017.49.6NANANA1.623.4
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
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
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1700.50.0610.190.11032.5NANANANA5.79.83
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
Kelp SeaweedRaw Kelp Seaweed430.560.250.0040.0209.570.6NANANA1.31.682.85
TamarindsRaw Tamarinds2390.60.2700.059062.538.8NANANA5.12.82.8
SpirulinaRaw Spirulina Seaweed260.390.140.0420.06402.420.3NANANA0.45.92.8
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1620.480.0580.180.099031NANANANA5.49.32.7
SpinachRaw Spinach230.390.0630.140.02603.630.420.150.110.072.22.862.7
Grape LeavesRaw Grape Leaves932.120.340.860.15017.36.3NANANA115.62.63
Seeded RaisinsRaisins, seeded2960.540.180.0370.12078.5NANANANA6.82.522.6
Beet GreensRaw Beet Greens220.130.020.0040.04104.330.5NANANA3.72.22.57
Native PersimmonsRaw Native Persimmons1270.4NANANA033.5NANANANANA0.82.5
Boiled Green SoybeansBoiled and Drained Green Soybeans1416.40.740.352.66011NANANANA4.212.42.5
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1230.320.0730.050.1023.61.63NANANA5.46.82.45
DockRaw Dock220.7NANANA03.2NANANANA2.922.4
Fireweed LeavesRaw Fireweed Leaves1032.75NANANA019.2NANANANA10.64.72.4
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas520.380.0730.0250.14094.82NANANA3.13.52.4
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1390.70.190.120.17025NANANANA592.35
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves600.930.1500.0150111NANANA25.272.32
Chrysanthemum LeavesRaw Chrysanthemum Leaves240.56NANANA03NANANANA33.362.3
Canned SpinachCanned Spinach, Solids with Salt230.50.0810.180.03303.40.4NANANA2.42.82.3
Garland ChrysanthemumRaw Garland Chrysanthemum240.56NANANA03.02NANANANA33.362.3
Boiled Swiss ChardBoiled and Drained Swiss Chard200.080.0120.0030.02504.131.1NANANA2.11.882.26
Sprouted PeasRaw Sprouted Peas1240.680.120.0610.27027NANANANANA8.82.26
Taro LeavesRaw Taro Leaves420.740.150.0930.2106.73NANANA3.752.25
Pumpkin LeavesRaw Pumpkin Leaves190.40.210.0120.0102.33NANANANANA3.152.22
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared1320.440.10.070.15025NANANANA67.62.2
RowalRaw Rowal11120.25NANANA24140.51.112.56.22.32.2
CornsaladRaw Cornsalad210.4NANANA03.6NANANANANA22.18
Wakame SeaweedRaw Wakame Seaweed450.640.130.0020.0109.140.65NANANA0.53.032.18
AsparagusRaw Asparagus200.120.040.010.0403.881.8810.650.232.12.22.14
Broccoli RaabRaw Broccoli Raab220.490.0830.190.02902.850.380.170.10.112.73.172.14
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 1320.660.180.120.16023.84.46NANANA6.48.52.12
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans780.810.0980.30.17015NANANANANA7.072.1
LeeksRaw Leeks610.30.040.0990.0670143.9NANANA1.81.52.1
Sprouted SoybeansRaw Sprouted Soybeans1226.70.930.453.3409.57NANANANA1.1132.1
Boiled DockBoiled and Drained Dock200.64NANANA02.93NANANANA2.61.832.08
Edible Podded PeasRaw Edible Podded Peas420.20.0390.0130.07507.554NANANA2.62.82.08
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips300.69NANANA03.3NANANANANA5.32.04
Frozen Podded PeasPeas, edible-podded, frozen, unprepared420.30.0580.020.1107.2NANANANA3.12.82
PurslaneRaw Purslane200.360.0610.180.1103.4NANANANANA2.032
Sprouted Pinto BeansRaw Sprouted Pinto Beans620.90.110.330.19011.6NANANANANA5.251.97
Boiled Podded PeasBoiled and Drained Podded Peas420.230.0440.0150.08507.054NANANA2.83.271.97
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans1050.30.0680.0470.098019.51.37NANANA4.86.651.96
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach340.870.160.37004.80.510.090.20.213.741.96
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens290.420.0990.120.051050.75NANANA3.43.351.94
Sprouted Navy BeansRaw Sprouted Navy Beans670.70.0850.260.15013NANANANANA6.151.93
Leafy Tips CowpeasRaw Leafy Tips Cowpeas290.250.0660.0440.0604.82NANANANANA4.11.92
Boiled Beet GreensBoiled and Drained Beet Greens270.20.0310.0060.06505.460.6NANANA2.92.571.9
Young BroadbeansRaw Young Broadbeans720.60.140.190.12011.7NANANANA4.25.61.9
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans500.210.0390.0110.058010.6NANANANA1.94.31.9
Frozen SpinachUnprepared Frozen Spinach290.570.0410.082004.20.650.180.240.242.93.631.9
Dried Zante CurrantsCurrants, zante, dried2900.220.0850.0120.03507762.332.53004.43.431.88
EpazoteRaw Epazote320.52NANANA07.44NANANANA3.80.331.88
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids270.940.0970.0240.4904.742.14NANANA2.60.921.88
Agar SeaweedRaw Agar Seaweed260.030.0060006.750.28NANANA0.50.541.86
MulberriesRaw Mulberries430.390.0270.0010.2109.88.1NANANA1.71.441.85
Canned AsparagusCanned Asparagus Solids190.650.150.0150.2702.461.06NANANA1.62.141.83
SuccotashRaw Succotash991.020.190.0760.41019.6NANANANA3.85.031.83
Canned BeetsCanned Beets, Solids310.140.0220.0040.04507.25.5NANANA1.80.911.82
Swiss ChardRaw Swiss Chard190.20.030.0070.06303.741.1NANANA1.61.81.8
Boiled Dandelion GreensBoiled and Drained Dandelion Greens330.60.150.0380.2206.40.5NANANA2.921.8
Macronutrients in Top 100 Whole Vegetables & Fruits 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 , sorted by most amount of Iron per 100 grams.
Top 5 whole vegetables & fruits with most amount of iron per 100 grams are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Morel Mushrooms
- Dried Ancho Peppers