Baked Potato SkinPotatoes, baked, skin, without salt20.240.216.11.71.2NA43.7026.800.0793.3714
Boiled Potato SkinBoiled Potato Skin no Salt00.0640.0712.430.720.47NA20010.30NANA12
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt00.140.154.41.180.98NA33.7030.40NANA11.8
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum2560.0420.321.430.0830.23NA99047.404.962837.42
Boiled BorageBoiled and Drained Borage4350.120.331.870.0890.17NA20064.50NANA7.22
Boiled SpinachBoiled and Drained Spinach10400.190.470.970.290.48NA290019.404.139807.1
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves1590.130.271.70.0830.39NA49.60201.92146.35
Boiled Potherb JuteBoiled and Drained Potherb Jute5140.180.381.770.141.13NA206065.501.42146.23
Canned Hearts Of PalmHearts of palm, canned00.0220.110.870.250.044NA77.4015.70NANA6.2
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils3.970.440.182.41.130.33NA1330250NANA6.15
Canned Grape LeavesGrape leaves, canned5220.130.728.948.470.27NA155022.403.551935.9
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA0.540.211.250.510.38NA67.501.40NANA5.38
KimchiCabbage Kimchi9.920.020.422.2NA0.42NA1030000.2286.54.96
Boiled Green SoybeansBoiled and Drained Green Soybeans160.520.312.50.250.12NA220033.70NANA4.96
Boiled Young Lima BeansBoiled and Drained Young Lima Beans29.80.280.192.060.510.38NA51.602000.2812.34.86
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas1310.130.241.11.70.35NA69.5043.700.93604.76
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves6970.4413.960.21.84NA45.6061.500.22144.6
Canned SpinachCanned Spinach, Solids with Salt9720.0320.270.770.0930.2NA194028.403.859164.56
Boiled Swiss ChardBoiled and Drained Swiss Chard6070.0670.170.710.320.17NA18035.703.756504.5
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 7.940.520.131.440.420.19NA28005.1600.6734.2
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans00.760.472.51.70.39NA210034.30NANA4.2
Boiled DockBoiled and Drained Dock3450.0670.170.820.0710.2NA160520NANA4.13
Boiled Podded PeasBoiled and Drained Podded Peas1030.250.151.071.340.29NA57.509500.7749.63.9
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans160.140.111.530.350.23NA31.8011.501.2710.33.9
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach11970.150.350.870.150.27NA24004.3707.0310733.9
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens10680.110.150.930.140.13NA77.4043.305.2810303.85
Boiled Beet GreensBoiled and Drained Beet Greens7600.230.570.990.650.26NA27.8049.403.69603.77
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans3.970.280.362.41.10.26NA139031.80NANA3.77
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids1690.0850.0750.80.830.38NA27.802001.3725.63.73
Canned AsparagusCanned Asparagus Solids81.40.120.21.90.280.22NA191036.502.42823.63
Canned BeetsCanned Beets, Solids20.020.0790.310.310.11NA59.508.1400.060.43.6
Boiled Dandelion GreensBoiled and Drained Dandelion Greens6790.260.351.020.110.32NA25.8035.704.8410943.57
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips8550.0990.130.960.160.13NA65.503604.238243.47
Boiled White MushroomsBoiled and Drained White Mushrooms00.140.68.854.30.19NA35.707.94160.0203.45
Canned PimentoPimento, canned2640.0340.121.220.020.43NA12016801.3716.53.33
Boiled Sprouted PeasBoiled and Drained Sprouted Peas9.920.430.572.131.360.25NA71.40130NANA3.3
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids160.0580.0851.060.190.12NA31.8017.300.587.143.2
Canned Young Lima Beans with Liquids and SaltCanned Young Lima Beans Solids and Liquids with Salt160.0580.0851.060.190.12NA31.8014.50NANA3.2
Canned Spinach with LiquidsCanned Spinach Solids and Liquids8020.0360.210.540.0750.16NA115026.803.187563.14
Cooked Tahitian TaroCooked Tahitian Taro no Salt1750.0870.390.950.250.23NA14075.40NANA3.1
Boiled Green PeasBoiled and Drained Green Peas79.40.510.340.30.43NA12502800.2851.43.06
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas2080.560.22.940.280.22NA117019.600.0647.63
Boiled SuccotashBoiled and Drained Succotash29.80.330.192.631.130.23NA65.5016.30NANA3
Canned Turnip GreensCanned Turnip Greens no Salt5910.020.120.710.420.079NA183030.802.95703
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids3550.0240.130.720.0790.073NA81.4030.80NANA3
Boiled Young BroadbeansBoiled and Drained Young Broadbeans27.80.250.182.40.130.058NA115039.30NANA2.98
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated00.240.0624.81.370.48NA33.70190NANA2.96
Cooked Malabar SpinachMalabar spinach, cooked1150.210.261.560.270.17NA226011.70NANA2.94
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids20.0420.0440.280.180.26NA47.602900.2825.82.9
Canned Straw MushroomsCanned Straw Mushrooms, Solids00.0260.140.440.820.028NA75.400NANANA2.84
Canned Green Chili PeppersPeppers, chili, green, canned120.020.061.240.170.24NA1070680NANA2.64
Canned Mashed Sweet PotatoSweet potato, canned, mashed8630.0540.181.910.473.922010.302.164.762.64
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes180.0910.0691.40.230.034NA9.92015.701.654.762.64
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried PotatoesNA0.150.0624.451.070.36NA43.7012.50NANA2.6
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus5160.0990.160.990.250.16NA69.5031.80NANA2.6
Steamed Soybeans SproutsSteamed Sprouted Soybeans3.970.410.112.171.470.21NA159016.500.421402.6
Canned Crushed TomatoesTomatoes, crushed, canned220.150.12.430.550.3NA25.8018.302.510.52.58
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans7.940.150.191.20.150.11NA65.5019.200.91952.54
Cooked Broccoli RaabBroccoli raab, cooked4500.340.2840.890.44NA141073.405.025082.52
Regular Canned PotatoesCanned Potatoes Solids with Salt00.130.0261.80.70.37NA120100NANA2.5
Canned PotatoesCanned Potatoes Solids no Salt00.140.021.830.490.38NA1201000.0992.982.5
Microwaved PotatoesWhole Microwaved Potatoes00.240.0643.40.90.68NA240300NANA2.46
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts77.40.210.161.20.50.35NA119012300.852782.4
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots8630.140.52.20.0770.22NA18016301.72142.4
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids85.30.210.111.940.480.11NA61.508.3300.75732.34
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt4210.280.752.50.0870.14NA95070.40NANA2.34
Boiled CollardsBoiled and Drained Collards7540.0790.211.140.430.25NA31.803601.758072.24
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards11410.0930.231.260.230.23NA151052.402.512372.22
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 79.40.20.292.80.310.13NA25204.3700.4452.82.22
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens7030.0790.110.510.0320.21NA139027.402.686652.22
Boiled LeeksBoiled and Drained Leeks81.40.0520.040.40.140.22NA47.608.3300.9950.42.2
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas57.50.510.2820.0910.27NA119036.50NANA2.16
Baked PotatoesWhole Baked Potatoes20.130.0952.80.750.62NA55.601900.0793.972.14
Baked Russet PotatoesBaked Whole Russet Potatoes20.130.0952.680.750.7NA51.6016.500.143.972.12
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 35.70.0320.0910.410.40.06NA55.605.5600.06772.1
Stewed TomatoesStewed Ripe Red Tomatoes65.50.210.162.20.510.17NA220360NANA2.1
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased00.20.0463.551.070.36NA29.8016.70NANA2.1
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage4210.0640.130.850.160.33NA81.4051.600.1867.52.06
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips2400.290.561.970.121.5NA175011002.883242.02
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt25.80.030.040.40.210.06NA51.604.3700.0457.52.02
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids1430.220.141.670.180.13NA57.5019.400.0432.72.02
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids220.0640.110.410.260.097NA35.706.1500.06161.96
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes00.190.0283.30.640.17NA7.94016.30NANA1.94
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips00.0690.0561.10.280.13NA1607.7400.040.21.94
Boiled Yardlong BeanBoiled and Drained Yardlong Bean45.60.170.21.250.10.048NA89.30320NANA1.94
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes180.10.272.871.450.75NA24020.60NANA1.9
Tomato SauceCanned Tomato Sauce no Salt43.70.0480.131.970.610.19NA1801402.865.561.9
Canned Green PeasCanned Green Peas Solids53.60.240.151.450.250.13NA87.301900.0642.51.9
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids9090.050.0750.670.80.121.0316021.402.35.161.9
Cooked Frozen Peas And OnionsBoiled and Drained Frozen Peas And Onions1050.30.142.070.180.17NA39.7013.700.04241.87
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt41.70.330.0261.7510.38NA37.7021.40NANA1.85
Tomato Sauce with OnionsCanned Tomato Sauce with Onions85.30.140.262.460.730.53NA43.7025.20NANA1.85
Cooked AsparagusBoiled and Drained Asparagus990.320.282.150.450.16NA296015.302.981001.8
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids31.80.050.10.40.210.06NA35.706.7500.28NA1.8
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt35.70.030.110.40.260.073NA63.509.5300.06771.8
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids7.940.050.10.40.210.06NA35.707.9400.46621.8
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt9.920.030.110.40.260.073NA63.509.5300.58781.8
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt7.940.050.10.40.210.06NA35.706.7500.06621.8
Boiled Lotus RootBoiled and Drained Lotus Root00.250.020.60.60.43NA16054.400.020.21.8
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans00.720.5460.760.18NA93070.60NANA1.77
Vitamins in Top 100 Cooked Vegetables with the highest Iron content per 7 oz
In the above table you can find and compare the amount of vitamins in cooked vegetables , sorted by most amount of Iron per 7 ounces.
Top 5 cooked vegetables with most amount of iron per 7 ounces are:
- Baked Potato Skin
- Boiled Potato Skin no Salt
- Microwaved Potatoes Skin no Salt
- Boiled and Drained Garland Chrysanthemum
- Boiled and Drained Borage