Dried SpirulinaDried Spirulina Seaweed290077.226.58.2312.5023931NANANA36575285
Dried Agar SeaweedSeaweed, agar, dried306030.610.010.04080929.7NANANA7762214
Dried ChivesFreeze-dried Chives3110355.90.73130643NANANANA262212200
Rice BranCrude Rice Bran316020941.73.1671.404979225210134185
Morel MushroomsRaw Morel Mushrooms3105.70.6502.15NA5160602831122
Dried Ancho PeppersPeppers, ancho, dried2810828.21.6442.70514NANANANA216119109
Wheat BranCrude Wheat Bran216042.56.31.6720.406454.1NANANA428156106
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers3140304.471.4514.60687408NANANA213179104
Dried Pasilla PeppersPeppers, pasilla, dried3450159NANANA0511NANANANA26812498
Sun-dried TomatoesTomatoes, sun-dried258029.74.260.11110558376NANANA12314191
Irishmoss SeaweedRaw Irishmoss Seaweed4901.60.330.010.0201236.1NANANA131589
Lemon Grass Raw Lemon Grass 9904.91.20.311.380253NANANANANA1881.7
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated3101.70.5NANANA56.2NANANANA4518.680.7
TeffRaw Teff3670244.51.359.36NA73118.44.77.36.28013376.3
Raw AmaranthUncooked Amaranth Grain371070.214.60.4227.40653170.12.7146713676
Dried LeeksFreeze-dried Leeks3210212.86.94.70747NANANANA10415276
Baked Potato SkinPotatoes, baked, skin, without salt198010.260.10.32046114NANANA794370.4
Dried Oriental RadishesRadishes, oriental, dried27107.22.182.061.170634373NANANA2397967.3
Chow MeinChow Mein Chinese Noodles471021267.40.9834.706360NANANA6710964.3
Wheat GermCrude Wheat Germ36009716.77.23530518NANANANA13223262.6
ParsleyFresh Parsley3607.91.320.081.15063.38.5NANANA3329.762
Dried PepeaoPepeao, dried29804.4NANANA0810NANANANANA48.261.4
Boiled Potato SkinBoiled Potato Skin no Salt78010.260.10.320172NANANANA3328.660.7
Sun-dried Chile PeppersSun-dried Hot Chile Peppers3240588.130.2330.60699411NANANA28710660.4
Dried ShallotsFreeze-dried Shallots348050.840.11.850807382NANANA15712360
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt132010.260.10.320296NANANANA554459.4
Oat BranRaw Oat Bran246070.313.31.226.5066214.5NANANA15417354
Soft White WheatWheat, soft white3400203.680.36807544.1NANANA12710753.7
SeitanVital wheat gluten370018.52.720.487.6301380NANANA675252
Dark Rye FlourRye flour, dark3250222.71.4790686232.32.21823815949.7
Potherb JuteRaw Potherb Jute3402.50.380.021.17058NANANANANA46.547.6
OatsOats389069121.124.20663NANANANA10616947.2
Barley Malt flourBarley malt flour361018.43.860.958.607838NANANA7110347
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour36409.81.550.223.907632.7NANANA2710346.4
Raw QuinoaQuinoa, uncooked368060.77.062.629.80642NANANANA7014145.7
Hard white WheatWheat, hard white3420172.770.357.1507594.1NANANA12211345.6
Raw SpeltUncooked Spelt338024.34.060.6512070268.22.48.45.910714644.4
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched36005.81.580.271.280793NANANANA146643.6
Enriched SemolinaSemolina, enriched360010.51.50.373.930728NANANANA3912743.6
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched36506.61.80.311.4608001.20.20.20.81371.343
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked35805.21.40.241.140792NANANANA286542.3
Buckwheat FlourWhole-groat Buckwheat Flour3350316.770.718.77070626NANA1710012640.6
Yeast extract spreadYeast extract spread185090000204160006523940.4
Oat FlourPartially Debranned Oat Flour404091161.4532065780156514740
Millet FlourMillet flour382042.55.360.4425.5NA75116.6012.633510839.4
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum2000.90.220.060.3404320NANANA2316.437.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour332019.54.3NANA074510NANANA1319637
Boiled BorageBoiled and Drained Borage2508.11.97NA1.27035.5NANANANANA2136.4
Whole Wheat PastaDry Whole-Wheat Pasta352029.34.30.710.6073427.432.46.89213936.2
Hulled BarleyBarley, hulled3540234.821.11007358NANANA17312536
Whole Wheat FlourWhole-grain Wheat Flour3400254.30.731107204.10.503.610713236
Hard Red Spring WheatWheat, hard red spring3290193.140.367.2706804.1NANANA12215436
Boiled SpinachBoiled and Drained Spinach2302.60.430.920.17037.54.3NANANA2429.735.7
Green SoybeansRaw Green Soybeans1470687.863.7628.20111NANANANA4213035.5
Durum WheatWheat, durum339024.74.540.489.30711NANANANANA13735.2
Chanterelle MushroomsRaw Chanterelle Mushrooms3205.3NANANANA68.611.6011.60381534.7
CornmealWhole-grain Yellow Cornmeal3620365.050.491607696.4NANANA738134.5
Jerusalem-artichokesRaw Jerusalem-artichokes7300.1000.01017496NANANA162034
SorghumSorghum Grain329034.66.10.6515072125.3NANANA6710633.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3620273.50.628.65NA7312622610113533.3
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry374010.32.940.173.0508093.30.21.12.1187533.3
BorageRaw Borage21071.7NA1.1030.6NANANANANA1833
Potato SkinRaw Potato Skin58010.260.10.320124NANANANA2525.732.4
Sprouted LentilsRaw Sprouted Lentils10605.50.570.381.80221NANANANANA89.632
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves2102.21.140.060.050346.9NANANA272732
Boiled Potherb JuteBoiled and Drained Potherb Jute37020.30.020.9407310NANANA2036.831.4
Young Lima BeansRaw Young Lima Beans11308.61.981.362.83020215NANANA4968.431.4
Whole Sorghum FlourWhole-grain Sorghum Flour359033.45.30.6113.4NA76619.41.6134.76684.331.4
Canned Hearts Of PalmHearts of palm, canned2806.21.30.191.83046.2NANANANA242531.3
Dandelion GreensRaw Dandelion Greens45071.70.442.60927.1NANANA352731
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils10104.50.530.351.660213NANANANANA8831
MilletRaw Millet378042.27.231.18200729NANANANA8511030
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans170050.611.861.050325NANANANA579830
Canned Grape LeavesGrape leaves, canned69019.73.128.431.460117NANANANA9942.730
Tomato PasteCanned Tomato Paste8204.710.071.52018912258.557.534143.230
Kelp SeaweedRaw Kelp Seaweed4305.62.470.040.20966NANANA131728.5
Corn BranCrude Corn Bran22409.21.30.134.108560NANANA79083.628
SpirulinaRaw Spirulina Seaweed2603.91.350.420.640243NANANA459.228
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans16204.80.581.770.990309NANANANA549327
CornYellow Corn Grain 365047.46.670.652107436.4NANANA739427
SpinachRaw Spinach2303.90.631.380.26036.34.21.51.10.72228.627
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry33607.11.360.162.040746NANANANANA14427
Barley flourBarley flour or meal3450163.350.776.9507458NANANA10110527
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained2130141190.78200233NANANANA5850.627
Grape LeavesRaw Grape Leaves930213.368.561.48017363NANANA1105626.3
RyeRye grain338016.31.971.086.607599.81.11.67.115110326.3
Beet GreensRaw Beet Greens2201.30.20.040.41043.35NANANA372225.7
TriticaleTriticale3360213.660.618.530721NANANANANA13125.7
Medium Rye flourRye flour, medium3490151.80.9860754111.20.6911810925.4
Raw Pearled BarleyBarley, pearled, raw352011.62.440.555.0507778NANANA1569925
KimchiCabbage Kimchi15050.671.371.0402410.6NANANA161125
Boiled Green SoybeansBoiled and Drained Green Soybeans1410647.43.5426.60111NANANANA4212425
Roasted BuckwheatRoasted Buckwheat Groats3460275.90.627.660750NANANANA10311724.7
BulgurDry Bulgur342013.32.320.235.1807594.1NANANA12512324.6
Boiled Young Lima BeansBoiled and Drained Young Lima Beans12303.20.730.51.04023616.3NANANA546824.5
DockRaw Dock2207NANANA032NANANANA292024
Fireweed LeavesRaw Fireweed Leaves103027.5NANANA0192NANANANA1064724
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas5203.80.730.251.4209048.2NANANA313524
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour361038.65.430.531707696.4NANANA7369.324
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared139071.851.221.680251NANANANA5089.823.5
Macronutrients in Top 100 Vegetables & Cereals with the highest Iron content per 1 kg
In the above table you can find and compare the amount of macronutrients in all vegetables & cereals , sorted by most amount of Iron per 1 kilogram.
Top 5 vegetables & cereals with most amount of iron per 1 kilogram are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Crude Rice Bran
- Raw Morel Mushrooms