Dried SpirulinaDried Spirulina Seaweed57515.35.261.632.5047.46.15NANANA7.1411456.6
Dried Agar SeaweedSeaweed, agar, dried6070.60.120.0020.00801615.9NANANA15.312.342.5
Dried ChivesFreeze-dried Chives6176.951.170.142.570128NANANANA524239.7
SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.431
Morel MushroomsRaw Morel Mushrooms61.51.130.1300.43NA101.201.205.566.224
Dried Ancho PeppersPeppers, ancho, dried55816.31.630.338.460102NANANANA4323.521.7
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.521.5
White BeansRaw White Beans6611.70.430.330.3901204.2NANANA3046.420.7
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers6235.950.890.292.9013681NANANA42.335.520.6
Dried Pasilla PeppersPeppers, pasilla, dried68531.5NANANA0101NANANANA5324.519.5
Sun-dried TomatoesTomatoes, sun-dried5125.90.850.0222.2011174.6NANANA24.42818
Irishmoss SeaweedRaw Irishmoss Seaweed970.320.0650.0020.004024.41.2NANANA2.58317.7
Black Turtle BeansRaw Black Turtle Beans6731.80.460.350.4201264.2NANANA30.84217.3
NattoNatto419223.161.46110259.7NANANA10.738.517
Common CowpeasRaw Common Cowpeas6672.50.660.390.68011913.7NANANA2146.716.4
Kidney BeansRaw All Types Kidney Beans6611.650.240.550.3501194.43NANANA49.446.816.3
Lemon Grass Raw Lemon Grass 1960.970.240.0620.27050.2NANANANANA3.616.2
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated61.50.340.099NANANA11NANANANA8.933.716
Small White BeansRaw Small White Beans6672.340.60.460.550124NANANANA49.44215.3
Dried LeeksFreeze-dried Leeks6374.170.551.370.930148NANANANA20.63015
Mungo BeansRaw Mungo Beans6773.250.2320.140117NANANANA36.35015
Large Lima BeansRaw Large Lima Beans6711.370.320.190.43012617NANANA37.742.615
Red LentilsRaw Pink Or Red Lentils7104.30.750.51.760125NANANANA21.447.414.7
Baked Potato SkinPotatoes, baked, skin, without salt3930.20.0520.020.0640912.78NANANA15.78.514
Pink BeansRaw Pink Beans6812.240.580.440.5301274.25NANANA25.241.613.4
Mung BeansRaw Mung Beans6892.30.690.0540.71012413NANANA32.347.313.4
Dried Oriental RadishesRadishes, oriental, dried5381.430.430.410.23012674NANANA47.415.713.4
Broadbeans Raw Broadbeans 6773.040.50.0911.15011611.3NANANA49.65213.3
Red Kidney BeansRaw Red Kidney Beans6692.10.310.710.4501224.17NANANA3044.713.3
LentilsRaw Lentils6992.10.310.220.8201264.030.5402.921.24913
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA197512.6
ParsleyFresh Parsley71.41.570.260.0160.23012.61.7NANANA6.555.912.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA414112.3
Dried PepeaoPepeao, dried5910.87NANANA0161NANANANANA9.5712
Boiled Potato SkinBoiled Potato Skin no Salt1550.20.0520.020.064034NANANANA6.555.6812
Sun-dried Chile PeppersSun-dried Hot Chile Peppers64311.51.60.0466.06013981.5NANANA572112
Dried ShallotsFreeze-dried Shallots6910.990.170.020.37016075.7NANANA3124.412
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt2620.20.0520.020.064058.8NANANANA118.711.8
Soy CheeseSoybean, curd cheese300162.331.078013.73.18NANANA02511
Navy BeansRaw Navy Beans6692.980.341.070.66NA1217.700.426.630.444.311
Great Northern BeansRaw Great Northern Beans6732.260.710.420.5201244.5NANANA4043.411
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1519.51.370.634.7203.71.23NANANA0.61610.6
Pigeon Peas Raw Pigeon Peas 6812.960.650.0691.540125NANANANA29.84310.4
Boiled SoybeansBoiled Soybeans no Salt341182.571.28.86016.65.95NANANA123610.2
Pinto BeansRaw Pinto Beans6892.440.470.470.3401244.200.263.9330.842.510
Black BeansRaw Black Beans6772.80.730.550.6601244.2NANANA30.8439.96
Cranberry BeansRaw Cranberry Beans6652.440.630.480.570119NANANANA4945.79.92
Adzuki BeansRaw Adzuki Beans6531.050.38NA0.220125NANANANA25.239.49.9
Fried TofuTofu, fried536405.82.6720017.65.4NANANA7.7437.39.66
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate536405.82.6720017.6NANANANA7.7437.39.66
Chickpea flourChickpea flour (besan)76813.31.380.225.7011521.5NANANA21.444.49.64
Potherb JuteRaw Potherb Jute67.50.50.0750.0040.23011.5NANANANANA9.239.45
Split Green PeasRaw Split Green Peas7227.70.810.321.701226.2300.875.3444469.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2321.150.2NA0.49041NANANANANA169.1
PeanutsRaw Peanuts11259812.50.006310329.37NANANA17519.1
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt29211.61.640.192.9029.6NANANANANA218.6
Chickpeas Raw Chickpeas 750121.20.25.2012521.2NANANA24.240.68.55
Yeast extract spreadYeast extract spread3671.8000040.53.180001347.48
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA16867.84
Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.57.74
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum39.70.180.0440.0120.06708.554NANANA4.563.257.42
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2760.690.180.140.16049.80.67NANANA12.519.37.34
Boiled BorageBoiled and Drained Borage49.61.60.39NA0.2507.04NANANANANA4.157.22
Boiled SpinachBoiled and Drained Spinach45.60.520.0850.180.03407.440.85NANANA4.765.97.1
Green SoybeansRaw Green Soybeans29213.51.560.755.6022NANANANA8.3325.77.04
Chanterelle MushroomsRaw Chanterelle Mushrooms63.51.05NANANANA13.62.302.307.542.966.9
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.46.8
French BeansRaw French Beans68140.441.50.880127NANANANA5037.36.75
Jerusalem-artichokesRaw Jerusalem-artichokes1450.02000.002034.619NANANA3.183.976.75
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2300.750.110.0730.270403.57NANANA15.7186.6
BorageRaw Borage41.71.40.34NA0.2206.07NANANANANA3.576.55
Potato SkinRaw Potato Skin1150.20.0520.020.064024.7NANANANA4.965.16.43
Sprouted LentilsRaw Sprouted Lentils2101.10.110.0750.36044NANANANANA17.86.37
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves41.70.440.230.0120.0106.731.37NANANA5.365.46.35
Boiled Potherb JuteBoiled and Drained Potherb Jute73.40.40.060.0040.19014.52NANANA3.977.36.23
Young Lima BeansRaw Young Lima Beans2241.70.390.270.560402.94NANANA9.7213.66.23
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2321.10.250.180.33041.6NANANANANA15.56.23
Canned Hearts Of PalmHearts of palm, canned55.61.230.260.0380.3609.17NANANANA4.7656.2
Dandelion GreensRaw Dandelion Greens89.31.40.340.0870.52018.31.4NANANA6.955.366.15
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils2000.890.110.0690.33042NANANANANA17.56.15
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans3370.990.120.370.21064.5NANANANA11.319.45.95
Canned White BeansBeans, white, mature seeds, canned2260.580.150.110.130420.58NANANA9.5314.45.93
Canned Grape LeavesGrape leaves, canned1373.90.621.670.29023.2NANANANA19.68.475.9
Tomato PasteCanned Tomato Paste1630.930.20.0140.3037.52411.611.40.68.148.575.9
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2520.990.140.330.21045.20.64NANANA14.717.25.83
Carob flourCarob flour4411.30.180.0080.42017697NANANA799.175.83
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3255.140.530.0852.2054.49.53NANANA1517.65.74
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2580.690.180.130.16048.30.64NANANA16.516.25.66
Kelp SeaweedRaw Kelp Seaweed85.31.10.490.0080.040191.2NANANA2.583.335.66
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2821.270.330.250.3051.2NANANANA20.6185.64
Peanut SpreadLow Sugar Peanut Spread129010920.30.1832028.212.6NANANA15.549.25.64
SpirulinaRaw Spirulina Seaweed51.60.770.270.0830.1304.80.6NANANA0.7911.75.54
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari288202.871.329.8608.7NANANANA1.2255.46
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans3210.950.120.350.2061.3NANANANA10.718.55.38
SpinachRaw Spinach45.60.770.130.270.05207.20.830.30.220.144.375.685.38
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.35.36
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained423283.760.153.93046.3NANANANA11.5105.3
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate28617.32.51.158.605.5NANANANA4.5634.35.28
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2340.890.230.170.21042NANANANA7.5416.55.24
Grape LeavesRaw Grape Leaves1854.20.671.70.29034.412.5NANANA22115.2
Macronutrients in Top 100 Vegetables & Legumes with the highest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in all vegetables & legumes , sorted by most amount of Iron per 7 ounces.
Top 5 vegetables & legumes with most amount of iron per 7 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms