Canned ButterburButterbur, canned00.60.6141.13.3NA300011900NANA63
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum19350.322.4110.631.77NA7500359037.5214156
KimchiCabbage Kimchi1000.24.222NA4.26NA10400002.287250
Boiled SpinachBoiled and Drained Spinach68351.243.086.41.93.16NA19040128027643846.6
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves11430.971.94120.62.8NA357014.3013.7154345.7
Boiled BorageBoiled and Drained Borage26280.711.9811.30.541.06NA12003900NANA43.7
Boiled Swiss ChardBoiled and Drained Swiss Chard45900.511.35.42.451.28NA1350270028.4491034
Canned Hearts Of PalmHearts of palm, canned00.120.614.71.350.24NA418084.60NANA33.5
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids38360.261.357.760.860.79NA87903320NANA32.4
Boiled DockBoiled and Drained Dock26100.511.36.170.541.5NA12003950NANA31
Canned SpinachCanned Spinach, Solids with Salt63910.211.85.060.611.3NA12780187025.3602130
Canned AsparagusCanned Asparagus Solids6470.961.58152.21.74NA15160291019.365229
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage53000.81.5810.71.984.15NA1025065002.2585026
Boiled Potherb JuteBoiled and Drained Potherb Jute21000.741.567.20.584.62NA843026805.6887625.5
Canned Spinach with LiquidsCanned Spinach Solids and Liquids63790.281.674.280.61.26NA9160213025.3601325
Canned Turnip GreensCanned Turnip Greens no Salt47050.160.955.73.380.63NA14530245023.2453224
Boiled Potato SkinBoiled Potato Skin no Salt00.120.144.71.40.92NA38.50200NANA23.3
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids15.80.330.352.261.472.05NA379023202.220523.2
Canned PimentoPimento, canned17350.220.788.020.132.8NA78.3011070910822
Boiled Beet GreensBoiled and Drained Beet Greens42561.33.25.543.661.47NA1560277020537821
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids9440.480.424.484.622.1NA156011107.6714321
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt2600.30.442.120.6NA52004400.458020.4
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens55660.560.774.840.710.69NA4030226027.5536820
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus39000.751.27.51.91.2NA52502400NANA20
Cooked Malabar SpinachMalabar spinach, cooked7571.41.710.31.761.12NA14870770NANA19.3
Canned Green Chili PeppersPeppers, chili, green, canned85.70.140.438.961.21.7NA77104890NANA19
Boiled White MushroomsBoiled and Drained White Mushrooms00.783.247.8231NA19304385.70.11018.6
Cooked Napa CabbageCabbage, napa, cooked3250.130.6311.70.880.93NA10750800NANA18.5
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids3200.51.0242.120.6NA36006802.8NA18
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids800.51.0242.120.6NA36008004.662418
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt800.51.0242.120.6NA36006800.662418
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots65251.053.7516.50.591.67NA13501230012.8162018
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens55890.630.844.070.251.7NA11050218021.3529117.7
Canned BeetsCanned Beets, Solids9.680.0970.391.51.50.55NA290039.700.291.9417.6
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers17400.360.646.2NA1NA820010000.8017.6
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach53210.691.553.870.661.2NA1068019.4031.2477117.3
Boiled New Zealand SpinachBoiled and Drained New Zealand SpinachNA0.752.689.756.45.93NA2000400030.8730016.5
Boiled Dandelion GreensBoiled and Drained Dandelion Greens31091.21.64.670.521.45NA1180164022501316.4
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes1040.530.48.241.30.2NA57.709109.5827.715.3
Cooked Broccoli RaabBroccoli raab, cooked27242.031.7245.382.64NA8520444030.4307215.2
Boiled Mustard SpinachBoiled and Drained Mustard Spinach76880.771.168.062.231.8NA1369012190NANA15
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips36940.430.564.170.710.57NA2830156018.3355815
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas3953.51.9413.70.631.84NA81802510NANA15
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt26501.744.75160.550.9NA60004440NANA14.8
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 2450.220.632.82.730.41NA38203800.4153014.5
Boiled EscaroleBoiled and Drained Escarole without Salt18801.181.246.2416.50.32NA156006608423814.4
Boiled Podded PeasBoiled and Drained Podded Peas3710.910.543.854.81.03NA207034202.817914
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas3810.370.693.254.941NA202012702.717414
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt2700.230.8431.940.56NA48007200.4558413.5
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt750.230.8431.940.56NA48007204.3559013.5
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt00.160.175.051.351.1NA38.6034.80NANA13.5
Canned Straw MushroomsCanned Straw Mushrooms, Solids00.120.662.13.860.13NA35600NANANA13.4
Canned Green Sweet Peppers with LiquidsCanned Green Sweet Peppers Solids and Liquids1330.420.59.170.632.97NA26707750NANA13.3
Canned Red Sweet Peppers with LiquidsCanned Red Sweet Peppers Solids and Liquids4330.420.59.170.632.97NA26707750NANA13.3
Canned Grape LeavesGrape leaves, canned11430.281.619.618.60.59NA33904907.842313
Boiled PurslaneBoiled and Drained Purslane15500.521.57.670.61.17NA15001750NANA13
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips00.460.377.31.840.87NA10405100.261.312.8
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt2570.230.662.942.860.43NA34304000.4355612.7
Cooked AsparagusBoiled and Drained Asparagus6822.21.914.83.071.08NA20320105020.569012.4
Canned Crushed TomatoesTomatoes, crushed, canned1030.70.4911.52.61.4NA122086.3011.749.712
Tomato SauceCanned Tomato Sauce no Salt2750.30.8112.43.861.23NA113087.50183512
Boiled Turnip GreensBoiled and Drained Turnip Greens57150.681.086.174.12.7NA17700411028551412
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves17551.12.559.980.514.65NA115015500.554011.6
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans120.841.087.23.350.78NA4200960NANA11.4
Cooked Ripe Red TomatoesTomatoes, red, ripe, cooked4000.60.378.872.151.3NA217038009.3346.711.3
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans34.30.630.835.260.630.48NA28308303.9441111
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids00.751.755.53.580.8NA25007.50133510.8
Tomatoes in JuiceCanned Red Ripe Tomatoes in Tomato Juice41310.81.0313.42.22.1NA150023601154.410.7
Baked Potato SkinPotatoes, baked, skin, without salt1.50.180.164.641.30.93NA33.3020.500.0612.5810.7
Boiled LeeksBoiled and Drained Leeks3970.250.191.940.71.1NA232040.604.8424610.6
Cooked Tahitian TaroCooked Tahitian Taro no Salt6000.31.353.270.860.8NA47.702590NANA10.6
Boiled Garden CressBoiled and Drained Garden Cress30260.782.110.42.132.05NA483030006.52500110.4
Boiled CollardsBoiled and Drained Collards34550.360.965.2321.16NA145016508369610.3
Boiled Mustard GreensBoiled and Drained Mustard Greens71310.470.7351.41.13NA1040292020.5683910
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts3250.890.675.062.11.5NA500051703.6116910
Cooked NopalesCooked Nopales no Salt4400.220.85.931.34NA6001060010210
Boiled CardoonBoiled and Drained Cardoon820.250.4241.320.57NA3000230NANA9.95
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids1100.320.542.051.330.49NA18003100.3809.9
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers18000.960.5820.30.432.03NA1880773020.363.89.75
Canned MushroomsCanned Mushrooms, Solids01.020.25199.730.73NA14400960.1209.5
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans64.30.380.964.10.530.64NA24604400.434089.43
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus6671.11.717.32.630.33NA2250040702013339.33
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards47920.390.965.30.960.95NA6330220010.451939.33
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans14.30.711.4611.73.470.77NA4140163013249.3
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils5.940.650.273.561.70.49NA199037.40NANA9.2
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips10681.32.58.780.536.7NA7760491012.814399
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans00.910.89.93.20.74NA3950830NANA9
Canned Seasoned Snap BeansBeans, snap, canned, all styles, seasoned, solids and liquids4880.470.924.371.840.83NA3380580NANA8.8
Cooked Taro ShootsCooked Taro Shoots no Salt64.30.811.1417.41.632.4NA64.304050NANA8.8
Cooked Chopped Frozen Green Sweet PeppersBoiled Chopped Frozen Green Sweet Peppers2500.850.52180.381.8NA16706870NANA8.67
Boiled PumpkinBoiled and Drained Pumpkin43200.471.176.230.66NA135070.5012128.55
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin1590.720.716.84.680.79NA141065.302.1748.47
Boiled WaxgourdBoiled and Drained Waxgourd00.730.0218.232.60.69NA85.7022501.7608.14
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans01.470.94.863.30.76NA408066.50NANA8.1
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans03.32.527.53.460.85NA42703240NANA8.1
Canned CarrotsCanned Carrots Solids66960.220.366.621.621.34NA108032.408.91187.68
Cooked Chinese BroccoliBroccoli, chinese, cooked11181.325.962.170.95NA1350038506.5511567.64
Steamed Sesbania FlowerSesbania flower, cooked, steamed, without salt00.650.593.4NANANA77705050NANA7.64
Microwaved Green Snap BeansBeans, snap, green, microwavedNA0.710.687.032.731.13NA427NA66.4NANANA7.55
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin11200.70.48105.761.6NA560025802.4847.4
Vitamins in Top 100 Cooked Vegetables with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of vitamins in cooked vegetables , sorted by most amount of Iron per 300 calories.
Top 5 cooked vegetables with most amount of iron per 300 calories are:
- Canned Butterbur
- Boiled and Drained Garland Chrysanthemum
- Cabbage Kimchi
- Boiled and Drained Spinach
- Boiled and Drained Pumpkin Leaves