Dried SpirulinaDried Spirulina Seaweed47624.2NA1137747.54NA468541028.641597.9418.6
Dried Agar SeaweedSeaweed, agar, dried24812.42NA85305617NA206446529.44052334.5
Dried ChivesFreeze-dried Chives32272.72NA79.425405.36NA20561174837.327820.37.94
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.6
Morel MushroomsRaw Morel Mushrooms1712.5NA48.375.42.33NA77016318.7383.38.06356
Dried Ancho PeppersPeppers, ancho, dried2422NA43.44485.08NA798956911.51715.6490
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers5325.5NA41.37467.53NA12981258214.77669.577.94
Dried Pasilla PeppersPeppers, pasilla, dried3851.68NA395166.27NA1060881912.73535.5659
Sun-dried TomatoesTomatoes, sun-dried4375.65NA367707.33NA141313602224257.957.8
Irishmoss SeaweedRaw Irishmoss Seaweed2860.59NA35.35721.47NA6232502.782667.74323
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.8
Lemon Grass Raw Lemon Grass 2581.06NA32.423820.7NA40128702.78248.85280
Hemp SeedsHulled Hemp Seeds2786.35NA31.6277830NA654947631022039.319.7
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.51823
Dried LeeksFreeze-dried Leeks14292.6NA3063910.5NA1373952522.61392.67.94
Watermelon Seed KernelsDried Watermelon Seed Kernels2142.72NA2920446.4NA29972572NA39340.620
Dried Goji BerriesGoji berries, dried754NANA27NANANANANANA1183NA29.8
Dried Oriental RadishesRadishes, oriental, dried24966.47NA26.76752.14NA810138672.7811038.4578
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.715
ParsleyFresh Parsley5480.59NA24.61980.64NA23021990.42224.25348
Dried PepeaoPepeao, dried44820NA24.45794.57NA46028101802783044.2
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1790.9NA243493.26NA6317422143614.0528.4
Dried ShallotsFreeze-dried Shallots7261.7NA244135.62NA1175654922.62347.667.94
FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.6
Pine NutsDried Pine Nuts63.55.25NA229963513228223692.787.9425.69.05
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1511.96NA222261.64NA6435362NA39.73.129.8
Dried LongansLongans, dried1793.2NA21.41830.98NA7782612NA1910.8770
Sunflower SeedsDried Sunflower Seed Kernels3107.14NA2112907.74NA2619256021035.72018.8
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2500.92NA20.2NA123NA2708610201.5580
Potherb JuteRaw Potherb Jute8261NA192540.49NA32922193.5731.83.14348
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.7221
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1111.44NA161671.2NA4723953227.82.26126
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.3
AlmondsNuts, almonds10684.1NA14.710728.651801909290916.33.9712.417.5
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.4
Green SoybeansRaw Green Soybeans7820.51NA142582.17NA77024615.9559.53.93268
Dried PilinutsNuts, pilinuts, dried5753.8NA1411999.2NA22822012NA1211.811
PrunesRaw Dehydrated Prunes2862.43NA142541.24NA4454199NA202.9816
Chanterelle MushroomsRaw Chanterelle Mushrooms59.51.4NA13.851.61.14NA22620088.7335.72.8357
Jerusalem-artichokesRaw Jerusalem-artichokes55.60.56NA13.567.50.24NA31017032.78160.48310
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried2865.2NA13.445614.7NA6713048NA13510.239.5
Dried CoconutDried Coconut Meat1033.16NA1335711NA818215573.41477.9812
BorageRaw Borage3690.52NA132061.4NA21018653.573180.79369
Potato SkinRaw Potato Skin1191.68NA13912.4NA15116391.239.71.4331
Sprouted LentilsRaw Sprouted Lentils991.4NA12.71472NA68712782.443.76267
Young Lima BeansRaw Young Lima Beans1351.26NA12.52304.82NA54018537.1431.83.1279
Dandelion GreensRaw Dandelion Greens7420.68NA12.31431.36NA262157623021.63340
Pinyon Pine NutsDried Pinyon Pine Nuts31.84.1NA1292917NA1392492NA2861723.4
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2300.39NA122382.17NA46430015.953653.06221
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.316
Kelp SeaweedRaw Kelp Seaweed6670.52NA11.34800.79NA1673532.789254.9324
TamarindsRaw Tamarinds2940.34NA11365NANA44824925.161110.4125
SpirulinaRaw Spirulina Seaweed47.62.37NA1175.40.74NA43.75042.783890.79360
SpinachRaw Spinach3930.52NA10.83143.56NA19422153.973142.1363
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained1871.88NA10.63211.85NA55262111210563.1214
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2181.36NA10.61270.93NA28246128.7339.71.55123
Grape LeavesRaw Grape Leaves14411.65NA10.437711.3NA36110803.5735.72.66291
Beet GreensRaw Beet Greens4640.76NA10.22781.55NA16330243.578971.5361
PecansPecans nuts2784.7639.7104801862109916271501814
Native PersimmonsRaw Native Persimmons107NANA9.92NANANA1031230NA3.97NA256
Dried BeechnutsNuts, beechnuts, dried3.972.66NA9.7605.32NA04036NA1511.4326
BrazilnutsDried Brazilnuts6356.9NA9.6414924.85NA287726167608121613.6
CoconutRaw Coconut Meat55.61.73NA9.641275.95NA44814134079.44.37187
DockRaw Dock1750.52NA9.534091.4NA25015483.57160.79369
Fireweed LeavesRaw Fireweed Leaves17031.27NA9.5361926.6NA42919613.5713510.6281
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2542.6NA9.52944.7NA5443933NA1471.435.7
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled2662.58NA9.452945.16NA69539137.141471.437.5
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1030.81NA9.332183.5NA484175014.3246.27255
Chrysanthemum LeavesRaw Chrysanthemum Leaves4640.54NA9.131273.74NA21422501.24682.8363
Garland ChrysanthemumRaw Garland Chrysanthemum4640.54NA9.11273.74NA2142250NA4682.8363
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1152.34NA9.154410.3NA6152881NA205.635.3
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)43.71.5NA9.051115.18NA4841290NA163.8214
Sprouted PeasRaw Sprouted Peas1431.08NA8.972221.74NA65515122.479.44.17247
Taro LeavesRaw Taro Leaves4251.07NA8.931792.83NA23825723.57121.63340
Pumpkin LeavesRaw Pumpkin Leaves1550.53NA8.81511.4NA41317303.5743.70.79369
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared1390.51NA8.771982.8NA41317948.332062.5260
RowalRaw Rowal59.54.2NA8.731270.62NA206520NA161.7283
CornsaladRaw Cornsalad1510.53NA8.6551.61.42NA21018223.57162.34368
Wakame SeaweedRaw Wakame Seaweed5951.13NA8.654255.56NA3181982.7834611.5317
AsparagusRaw Asparagus950.75NA8.555.60.63NA2068029.137.942.14370
Broccoli RaabRaw Broccoli Raab4290.17NA8.587.31.57NA2907783.971313.06367
HickorynutsDried Hickorynuts2422.93NA8.468718.3NA13341730323.971710.5
LeeksRaw Leeks2340.48NA8.331111.9NA1397143.9779.40.48329
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1351.47NA8.331311.3NA23421150.79241.55106
Sprouted SoybeansRaw Sprouted Soybeans2661.7NA8.332862.8NA65119212.455.64.64274
Edible Podded PeasRaw Edible Podded Peas1710.31NA8.26950.97NA2107942.78161.07353
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips3330.8NA8.13372.13NA39324133.5743.71.2354
Raw Dried FigsFigs, dried, uncooked6431.14NA8.062702.02NA26626992.439.72.2119
Frozen Podded PeasPeas, edible-podded, frozen, unprepared1980.3NA7.94910.93NA2027622.78161.63354
PurslaneRaw Purslane2580.45NA7.92701.2NA17519613.571790.67369
Sprouted Pinto BeansRaw Sprouted Pinto Beans1711.27NA7.82101.45NA37312182.46072323
Sprouted Navy BeansRaw Sprouted Navy Beans59.51.4NA7.664011.6NA39712182.451.63.53314
Leafy Tips CowpeasRaw Leafy Tips Cowpeas2500.76NA7.621712.02NA35.718063.5727.81.15356
Young BroadbeansRaw Young Broadbeans87.30.29NA7.541511.27NA3779924.761982.3321
Dried Zante CurrantsCurrants, zante, dried3491.2NA7.461431.37NA39330842.781711.4770
EpazoteRaw Epazote10910.75NA7.4648012.3NA34125123.571714.37354
Agar SeaweedRaw Agar Seaweed2140.24NA7.42661.5NA208972.7835.72.3362
MulberriesRaw Mulberries1550.24NA7.3471.4NANA1517702.439.70.48348
SuccotashRaw Succotash71.40.74NA7.261912.73NA44814652.4162.42290
Minerals in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in raw fruits, nuts & vegetables , sorted by most amount of Iron per 14 ounces.
Top 5 raw fruits, nuts & vegetables with most amount of iron per 14 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Dried Whole Sesame Seeds
- Raw Morel Mushrooms