Dried Thyme SpicesSpices, thyme, dried34241.56NA22439914.3NA36414758.331001114
Dried Basil SpicesSpices, basil, dried48074.5NA193152621NA58856446.4416315.222.2
Dried SpearmintSpearmint, dried26112.7NA153105620NA4843375NA6044.2320
Dried Marjoram SpicesSpices, marjoram, dried36722.1NA15363810NA56528088.31426.6414
SpearmintFresh Spearmint22612.73NA13571612.7NA6825205NA34112.4972
Dried Dill Weed SpicesSpices, dill weed, dried35260.97NA968917.8NA10736538NA4116.5214.4
Cumin SeedCumin Seed Spices12411.16NA88.54884.44NA66523846.932246.410.7
Ground TurmericGround Turmeric Spice2692.1NA8833331.7NA47933339.9443.37.220.6
ThymeFresh Thyme20052.75NA86.47928.5NA5253015NA44.68.96322
Dill WeedFresh Dill Weed24191.7NA76.664014.7NA7678581NA70910.6999
Dried Coriander LeafDried Coriander Leaf Spices22333.2NA76124411.4NA862800452.53788.4613
Ground SavoryGround Savory Spice39191.56NA69.669311.2NA25719328.46447.916.5
Dried Oregano SpicesSpices, oregano, dried30131.2NA69.45099.4NA27923778.5475.0818.7
BasilFresh Basil38488.37NA69139125NA121764136.528717.62001
Bay Leaf SpicesSpices, bay leaf13320.66NA68.719213NA1818454.4736.75.98.7
Dried Chervil SpicesSpices, chervil, dried28400.93NA67.42744.43NA949100006217518.615
Poultry Seasoning SpicesSpices, poultry seasoning16221.37NA57.536511NA279111411.7445.115
Celery SeedCelery Seed Spices22541.75NA57.35619.65NA698178615.42048.847.7
Anise SeedAnise Seed Spices9581.35NA552523.4NA65321387.423.77.8614
Dried TarragonDried Tarragon Spices19311.15NA54.758813.5NA53151197.461056.613
Fenugreek SeedFenugreek Seed Spices2721.7NA522961.9NA45811929.751043.8713.7
Ground SageGround Sage Spices26221.2NA44.66794.97NA14416985.8717.57.4612.6
Dried Rosemary SpicesSpices, rosemary, dried19340.83NA443322.82NA10614436.9575.54.8814
Dried Parsley SpicesSpices, parsley, dried19521.34NA37.768516.8NA7474594247749.310
PaprikaPaprika Spice4061.26NA37.53162.8NA5574043111217.6820
Canned CapersCapers, canned8708.13NA36.37171.7NA21787026510436.961823
PeppermintFresh Peppermint17362.35NA36.35718.4NA5214064NA2217.93562
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate23031.27NA35.31974NA63879658.6465.26556
Chili PowderChili Powder Spices5851.77NA30.72643NA53234573650837.6219
Ground GingerGround Ginger Spices1700.72NA29.631949.7NA251197083.340.35.4315
Curry PowderCurry Powder Spice8081.85NA29.439212.8NA565180062807.2313.5
Pumpkin Pie SpiceSpices, pumpkin pie spice9970.71NA2919923NA17396913.6763.4612.4
Coriander SeedCoriander Seed Spices11901.64NA27.45543.2NA68621264458.77.915
Fennel SeedFennel Seed Spices17331.55NA275589.47NA7062455NA1285.3612.8
Dill SeedDill Seed Spices24851.28NA26.84203NA45419442032.88.5212.6
RosemaryFresh Rosemary12101.15NA25.43473.66NA2522550NA993.55259
Caraway SeedCaraway Seed Spices10351.37NA24.43871.95NA85320291825.58.2615
White PepperWhite Pepper Spices4481.54NA241527.26NA2971235.248.451.919.3
CardamomCardamom Spices6160.62NA22.536845NA2861799NA291213.3
Ground ClovesGround Cloves Spices11530.67NA21.6473110NA1901861135054.2318
NattoNatto5141.6NA20.42733.62NA41217272116.67.2130
TamariSoy sauce made from soy (tamari)1671.13NA203334.16NA108317676.67465503.6550
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1711.46NA19.63502.06NA5131440123012295
Black PepperBlack Pepper Spices8822.656819.334125.4NA31526479.76402.3725
Soy CheeseSoybean, curd cheese6231.26NA18.57552.94NA73565955.666.25.7235
SaffronSaffron Spices1790.53NA1842646NA40627819.032391.7619
SoybeansRaw Soybeans3111.86NA17.63142.82NA7892015202.245.59.57
Ground CinnamonGround Cinnamon Spices20280.69NA1712135.4NA1308726.2820.23.721.4
MothbeansRaw Mothbeans2191NA165552.65NA71317361243.72.814
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.517
Boiled SoybeansBoiled Soybeans no Salt2971.2NA152502.4NA712149721.22.93.34182
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt4832.63NA14.71844.08NA5209529.8644.24.9229
Ground MaceGround Mace Spices2652.6NA14.61721.58NA1164872.8484.22.428.6
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt821.1NA14.41552.13NA7761591128.625.47300
ShoyuShoyu Soy Sauce3110.41NA13.76989.6NA156641044.7518218.2671
Ground AllspiceGround Allspice Spices12571.05NA13.42575.6NA21519855.131461.9216
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt130.7NA13.44442.25NA64112991242.72.52296
Prepared Yellow MustardMustard, prepared, yellow5250.6212.513.44003.5NA900126727992005.33698
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3241.03NA13.32272.3NA40620184.6821.64.96227
Canned White BeansBeans, white, mature seeds, canned3201NA132242.26NA3991991714914.9307
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu661NANA13NANANANANANA288NA746
Black Turtle BeansRaw Black Turtle Beans2361.47NA132361.47NA64922124.713.33.2416.2
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.6
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.8
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16991.2NA12.32114NA66978378.3246.45496
Red or Cayenne PepperRed or Cayenne Pepper Spice2330.59NA12.32393.14NA461316714473.912.7
Red Wine VinegarVinegar, red wine1580.26NA121051.2NA2111026NA2110.792486
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1100.95NA11.61771.88NA55915874.727.874.2264
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.4
Canned Large Lima BeansLima beans, large, mature seeds, canned1331.14NA11.52472.3NA468139228.521274.1488
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1780.95NA114152.06NA767133512214.58292
Dry Taco MixOriginal Dry Taco Seasoning Mix0NANA11NANANANA1553NA11185NA8.85
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.215
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.916
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2121.03NA111881.26NA58516654.611.52.92253
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1031.16NA112282.05NA672119810.817.25.56302
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1921.05NA10.41921.3NA59316927.1421102.97416
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1921.05NA10.41921.3NA59316927.147582.97416
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt741.029.5710.41872.24NA483220919.68.74.13303
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.0311
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)12881.37NA10.32374NA77694963.5775.32532
Canned Refried Beans, fat-freeRefried beans, canned, fat-free2151.03NA10.32412.06NA70321773622154.1498
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2570.52NA102391.8NA59516304.587.043.84223
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu876NANA9.94NANANANANANA194NA487
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.4
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.7
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.616
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.8613
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1000NANA9.66NANANANANANA148NA469
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.522102.32NA504159119.4124.1266
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari11901.13NA9.51833.63NA797503586.95.72245
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.06467
Poppy SeedPoppy Seed Spices13701.55NA9.33306.4NA8296851324.87.525.67
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.918
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate23721.3NA9.242014.1NA66082360.448.65.45242
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)9101.3NA9.12213.2NA7549847365.65.25715
Ground Mustard SeedGround Mustard Seed Spices2620.63NA9.063642.4NA81572620512.865.2
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.73292
Fried TofuTofu, fried6890.74NA91112.77NA53127052.829.63.794
Minerals in Top 100 Spices & Legumes with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in all spices & legumes , sorted by most amount of Iron per 500 calories.
Top 5 spices & legumes with most amount of iron per 500 calories are:
- Dried Thyme Spices
- Dried Basil Spices
- Dried Spearmint
- Dried Marjoram Spices
- Fresh Spearmint