Dried SpirulinaDried Spirulina Seaweed131535123.735.7010814NANANA16.3261129
Dried Agar SeaweedSeaweed, agar, dried13881.360.280.0050.018036713.5NANANA352897
Dried ChivesFreeze-dried Chives1411162.70.335.880292NANANANA1199691
Rice BranCrude Rice Bran143395191.4332.402254.10.910.912.279560.684
Morel MushroomsRaw Morel Mushrooms1412.60.2900.98NA232.7202.72012.71455.2
Dried Ancho PeppersPeppers, ancho, dried1275373.70.7419.30233NANANANA9853.849.6
Wheat BranCrude Wheat Bran98019.32.860.769.2502931.86NANANA19470.548
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers142413.62.030.666.630312185NANANA978147
Dried Pasilla PeppersPeppers, pasilla, dried156572NANANA0232NANANANA1225644.6
Sun-dried TomatoesTomatoes, sun-dried117013.51.930.0550253171NANANA55.86441.2
Irishmoss SeaweedRaw Irishmoss Seaweed2220.730.150.0050.009055.72.77NANANA5.96.8540.4
Lemon Grass Raw Lemon Grass 4492.220.540.140.630115NANANANANA8.2637
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated1410.770.23NANANA25.5NANANANA20.48.4436.6
TeffRaw Teff166510.82.040.614.25NA3328.352.133.32.836.360.334.6
Raw AmaranthUncooked Amaranth Grain1683326.60.1912.402967.670.0451.226.3530.461.534.5
Dried LeeksFreeze-dried Leeks14569.531.273.132.130339NANANANA476934.5
Baked Potato SkinPotatoes, baked, skin, without salt8980.450.120.0450.1502096.35NANANA3619.532
Dried Oriental RadishesRadishes, oriental, dried12293.270.990.930.530287169NANANA1083630.5
Chow MeinChow Mein Chinese Noodles21369630.60.4415.802890NANANA30.449.429
Wheat GermCrude Wheat Germ1633447.553.28240235NANANANA6010528.4
ParsleyFresh Parsley1633.60.60.0360.52028.73.86NANANA1513.528
Dried PepeaoPepeao, dried13522NANANA0368NANANANANA2228
Boiled Potato SkinBoiled Potato Skin no Salt3540.450.120.0450.15078NANANANA151327.5
Sun-dried Chile PeppersSun-dried Hot Chile Peppers147026.43.70.1140317186NANANA1304827.4
Dried ShallotsFreeze-dried Shallots15792.270.380.0450.840366173NANANA71.255.827.2
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt5990.450.120.0450.150134NANANANA252027
Oat BranRaw Oat Bran1116326.020.551203006.58NANANA7078.524.5
Soft White WheatWheat, soft white15429.031.670.163.6303421.86NANANA57.648.524.4
SeitanVital wheat gluten16788.41.230.223.46062.60NANANA2.7234123.6
Dark Rye FlourRye flour, dark1474101.220.674.08031110.51.0418.161087222.5
Potherb JuteRaw Potherb Jute1541.130.170.0090.53026.3NANANANANA2121.6
OatsOats176431.35.520.5110301NANANANA4876.621.4
Barley Malt flourBarley malt flour16378.351.750.433.903553.63NANANA32.246.621.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour16514.450.70.11.7703461.22NANANA12.24721
Raw QuinoaQuinoa, uncooked166927.53.21.1813.50291NANANANA31.86420.7
Hard white WheatWheat, hard white15517.761.260.163.2403441.86NANANA55.351.320.7
Raw SpeltUncooked Spelt1533111.840.295.40318311.13.82.6848.56620
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched16332.630.720.120.580360NANANANA6.353019.8
Enriched SemolinaSemolina, enriched16334.760.680.171.80330NANANANA17.757.519.8
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched165630.820.140.6603630.540.0910.0910.365.932.319.5
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked16242.360.640.110.520359NANANANA12.729.519
Buckwheat FlourWhole-groat Buckwheat Flour1520143.070.323.98032011.8NANA7.745.457.218.4
Yeast extract spreadYeast extract spread8394.10000937.2600029.510818.3
Oat FlourPartially Debranned Oat Flour183341.47.30.6614.402983.6300.452.2729.566.518
Millet FlourMillet flour173319.32.430.211.6NA3417.5305.71.361648.818
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum910.410.10.0270.15019.59.1NANANA10.47.4417
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour15068.851.95NANA03384.63NANANA59.443.617
Boiled BorageBoiled and Drained Borage1133.670.89NA0.58016NANANANANA9.516.5
Whole Wheat PastaDry Whole-Wheat Pasta159713.31.940.324.82033312.41.361.13.141.76316.4
Hulled BarleyBarley, hulled160610.42.20.54.5303333.63NANANA78.556.616.3
Whole Wheat FlourWhole-grain Wheat Flour154211.31.950.334.9603261.860.2301.6348.56016.3
Hard Red Spring WheatWheat, hard red spring14928.71.420.163.303091.86NANANA55.37016.3
Boiled SpinachBoiled and Drained Spinach1041.180.20.420.0770171.95NANANA1113.516
Green SoybeansRaw Green Soybeans667313.571.713050NANANANA1958.716
Durum WheatWheat, durum153811.22.060.224.20323NANANANANA6216
Chanterelle MushroomsRaw Chanterelle Mushrooms1452.4NANANANA315.2605.26017.26.7615.7
CornmealWhole-grain Yellow Cornmeal164216.32.30.227.203492.9NANANA333715.6
Jerusalem-artichokesRaw Jerusalem-artichokes3310.045000.00507943.5NANANA7.269.0715.4
SorghumSorghum Grain149215.72.770.296.77032711.5NANANA30.44815.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1642121.60.283.92NA33211.80.910.912.724661.315
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry16964.671.330.0771.403671.50.0910.50.958.163415
BorageRaw Borage953.180.77NA0.49014NANANANANA8.1615
Potato SkinRaw Potato Skin2630.450.120.0450.15056.4NANANANA11.311.714.7
Sprouted LentilsRaw Sprouted Lentils4812.50.260.170.820100NANANANANA40.614.6
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves9510.520.0270.023015.43.13NANANA12.212.314.5
Boiled Potherb JuteBoiled and Drained Potherb Jute1680.910.140.0090.430334.54NANANA9.0716.714.2
Young Lima BeansRaw Young Lima Beans5133.90.90.621.30916.7NANANA22.23114.2
Whole Sorghum FlourWhole-grain Sorghum Flour1628152.40.286.06NA3488.80.735.942.133038.214.2
Canned Hearts Of PalmHearts of palm, canned1272.80.590.0860.83021NANANANA1111.414
Dandelion GreensRaw Dandelion Greens2043.180.770.21.2041.73.22NANANA1612.214
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils4582.040.240.160.75096NANANANANA4014
MilletRaw Millet1715193.280.549.140330NANANANA38.65013.7
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans7712.270.280.840.480147NANANANA2644.513.6
Canned Grape LeavesGrape leaves, canned3138.941.43.820.66053NANANANA4519.413.5
Tomato PasteCanned Tomato Paste3722.130.450.0320.69085.855.226.5261.3618.619.613.5
Kelp SeaweedRaw Kelp Seaweed1952.541.120.0180.091043.42.72NANANA5.97.6213
Corn BranCrude Corn Bran10164.170.590.0591.8503880NANANA3583812.7
SpirulinaRaw Spirulina Seaweed1181.770.610.190.290111.36NANANA1.82712.7
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans7352.180.260.80.450140NANANANA24.542.212.3
CornYellow Corn Grain 165621.53.030.299.503372.9NANANA3342.712.3
SpinachRaw Spinach1041.770.290.630.12016.51.90.680.50.329.981312.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry15243.220.620.0730.930338NANANANANA65.212.2
Barley flourBarley flour or meal15657.261.50.353.1503383.63NANANA4647.612
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained966648.60.3590106NANANANA26.32312
Grape LeavesRaw Grape Leaves4229.61.523.90.67078.528.6NANANA5025.412
RyeRye grain15337.40.890.49303444.450.50.733.2268.54712
Beet GreensRaw Beet Greens1000.590.0910.0180.19019.62.27NANANA16.89.9811.7
TriticaleTriticale15249.51.660.283.870327NANANANANA5911.7
Medium Rye flourRye flour, medium15836.90.820.442.7034250.540.274.153.549.411.5
Raw Pearled BarleyBarley, pearled, raw15975.261.10.252.303533.63NANANA70.84511.3
KimchiCabbage Kimchi682.270.30.620.470114.8NANANA7.26511.3
Boiled Green SoybeansBoiled and Drained Green Soybeans640293.361.612050NANANANA195611.3
Roasted BuckwheatRoasted Buckwheat Groats156912.32.70.283.470340NANANANA46.753.211.2
BulgurDry Bulgur15516.031.050.12.3503441.86NANANA56.755.711
Boiled Young Lima BeansBoiled and Drained Young Lima Beans5581.450.330.230.4701077.4NANANA24.53111
DockRaw Dock1003.18NANANA014.5NANANANA139.0711
Fireweed LeavesRaw Fireweed Leaves46712.5NANANA087NANANANA4821.411
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas2361.720.330.110.6404122NANANA141611
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour163717.52.460.247.7403492.9NANANA3331.410.8
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared6303.180.840.550.760114NANANANA22.740.710.7
Macronutrients in Top 100 Vegetables & Cereals with the highest Iron content per 1 lb
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 pound.
Top 5 vegetables & cereals with most amount of iron per 1 pound are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Crude Rice Bran
- Raw Morel Mushrooms