Baked Potato SkinPotatoes, baked, skin, without salt1353.24NA281712.44NA40122742.7883.31.94188
Boiled Potato SkinBoiled Potato Skin no Salt1793.5NA241195.3NA21416151.255.61.75309
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt1833.5NA23.61473.9NA3252580263.52.02252
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum2740.53NA1571.41.4NA17122581.22100.79367
Boiled BorageBoiled and Drained Borage4050.57NA14.42261.53NA21819493.573490.87365
Boiled SpinachBoiled and Drained Spinach5400.69150143453.7NA22218505.952783362
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves1710.53NA12.71511.4NA31417383.5731.80.79367
Boiled Potherb JuteBoiled and Drained Potherb Jute8371NA12.52460.49NA28621833.5743.73.14346
Canned Hearts Of PalmHearts of palm, canned2300.53NA12.41515.53NA2587032.7816914.56358
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils55.61.34NA12.31392NA60711272.439.76.35273
Canned Grape LeavesGrape leaves, canned11477.3NA1255.61.15NA1351153.57113231.6302
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2060.35NA10.82141.96NA39725645.563292.74230
KimchiCabbage Kimchi1310.095NA9.9255.6NANA95599219770.87374
Boiled Green SoybeansBoiled and Drained Green Soybeans5750.46NA9.922382NA62721395.5655.63.6272
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1271.2NA9.722944.97NA51622627.9467.53.14267
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas2340.36NA9.531111.1NA2308613.18201.94344
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves5990.34NA9.21353.45NA26613653.5735.71.94324
Canned SpinachCanned Spinach, Solids with Salt5040.71NA9.133022.37NA17513735.5612781.83364
Boiled Swiss ChardBoiled and Drained Swiss Chard2300.65NA8.973411.33NA13121793.577101.3368
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 910.73NA8.41983.14NA484148813.5205.64262
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans63.51.54NA8.374411.77NA40912582.455.63.85302
Boiled DockBoiled and Drained Dock1510.45NA8.263531.2NA20612743.57120.67371
Boiled Podded PeasBoiled and Drained Podded Peas1670.31NA7.81030.67NA2189532.78161.47353
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans1110.78NA7.782223.23NA44516316.751152.2287
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach6070.64NA7.783252.85NA1981199223851.94353
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens6030.6NA7.71031.9NA1358894.7659.51.63359
Boiled Beet GreensBoiled and Drained Beet Greens4521NA7.542702.04NA16336083.579572354
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans51.61NA7.541311.16NA3148692.435.73.57335
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids910.58NA7.4659.50.45NA71.47661.666321.35353
Canned AsparagusCanned Asparagus Solids63.50.38NA7.2639.70.67NA1716836.7511391.6373
Canned BeetsCanned Beets, Solids59.50.231047.2267.51.14NA67.558727700.83361
Boiled Dandelion GreensBoiled and Drained Dandelion Greens5560.46NA7.14950.91NA1679211.21751.1356
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips5080.53NA6.95951.6NA1278574.3775.41.47361
Boiled White MushroomsBoiled and Drained White Mushrooms242NA6.947.60.46NA345141347.27.943.45361
Canned PimentoPimento, canned240.19NA6.67240.37NA67.56270.7955.60.75370
Boiled Sprouted PeasBoiled and Drained Sprouted Peas1030.079NA6.631631.3NA9510642.4123.1295
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids1110.64NA6.41352.78NA28211314.37162.54322
Canned Young Lima Beans with Liquids and SaltCanned Young Lima Beans Solids and Liquids with Salt1110.64NA6.41352.78NA28211314.3710002.54322
Canned Spinach with LiquidsCanned Spinach Solids and Liquids3290.46NA6.272221.96NA1279134.762981.67370
Cooked Tahitian TaroCooked Tahitian Taro no Salt5910.3NA6.22020.67NA26624733.182140.4343
Boiled Green PeasBoiled and Drained Green Peas1070.69NA6.11552.1NA46410767.54124.72309
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas950.42NA6.0387.31.1NA3064373.972862.66316
Boiled SuccotashBoiled and Drained Succotash67.50.71NA6.032103.05NA46416272.467.52.5271
Canned Turnip GreensCanned Turnip Greens no Salt4680.33NA679.41.04NA83.35602.781150.91376
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids4680.33NA679.41.1NA83.35602.7810990.91376
Boiled Young BroadbeansBoiled and Drained Young Broadbeans71.40.24NA5.951231.04NA2907663.971631.87332
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated39.70.791025.987.31.2NA25819051.61791.63210
Cooked Malabar SpinachMalabar spinach, cooked4920.44NA5.871911NA14310163.572181.2367
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids1190.3827.85.8351.60.6NA79.46752.426230.75367
Canned Straw MushroomsCanned Straw Mushrooms, Solids39.70.53NA5.6827.80.39NA24231060.315242.66357
Canned Green Chili PeppersPeppers, chili, green, canned143NANA5.2816NANA43.74481.215760.36370
Canned Mashed Sweet PotatoSweet potato, canned, mashed1191.1NA5.28953.92NA2068333.182980.83293
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes1350.44NA5.2847.60.23NA79.48222.48770.67363
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes35.70.13NA5.2471.40.9NA3061707219451.3198
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus2140.083NA5.241190.57NA16711273.574840.64369
Steamed Soybeans SproutsSteamed Sprouted Soybeans2341.3NA5.22382.8NA53614092.439.74.13315
Canned Crushed TomatoesTomatoes, crushed, canned1350.73NA5.1679.40.73NA12711632.47381.07355
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans1830.41NA5.1991.17NA15511871.6121.43354
Cooked Broccoli RaabBroccoli raab, cooked4680.3NA5.041071.5NA32513615.162222.14363
Regular Canned PotatoesCanned Potatoes Solids with Salt200.23NA555.60.38NA1119093.578691.1335
Canned PotatoesCanned Potatoes Solids no Salt200.23NA555.60.48NA1119093.57201.1335
Microwaved PotatoesWhole Microwaved Potatoes43.71.33NA4.921071.16NA41717741.631.81.43286
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts1430.33NA4.7679.40.9NA22212585.9583.31.3353
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots2100.5NA4.7655.61.33NA1317303.5771.40.75369
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids910.42NA4.771.40.85NA2664216.7510842.6327
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt3410.56NA4.779.41.47NA10718263.577.940.83366
Boiled CollardsBoiled and Drained Collards5600.2NA4.583.32.02NA127464259.50.91358
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards8330.22NA4.451192.63NA1079965.951981.07351
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 5080.53NA4.452062.27NA20216599.92164.1300
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens4010.23NA4.4551.61.17NA955522.4990.79372
Boiled LeeksBoiled and Drained Leeks1190.25NA4.3755.60.98NA67.5345239.70.24360
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas2740.61NA4.332461.64NA16713933.57240.95362
Baked PotatoesWhole Baked Potatoes59.50.47NA4.31110.87NA27821231.639.71.43297
Baked Russet PotatoesBaked Whole Russet Potatoes71.40.421794.251190.9NA2822183255.61.4295
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 1510.13NA4.251.60.65NA79.43811.67.940.79371
Stewed TomatoesStewed Ripe Red Tomatoes1030.38NA4.259.50.77NA1519804.7618060.71320
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased27.80.56NA4.1763.50.85NA18313411.21271.15265
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage3690.075NA4.1343.70.57NA11514721.61350.67379
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips1670.8NA4.053732.13NA30623893.5751.61.2352
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt1150.15NA4.0551.60.81NA71.436507621.43377
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids71.40.43NA4.0567.51.05NA2103975.1635.72.78341
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids1150.32NA3.9359.51.5NA1194338.3313261.07360
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes39.70.391733.943.70.58NA18711311.287.30.83313
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips1270.25NA3.955.60.4NA1037222.41430.79371
Boiled Yardlong BeanBoiled and Drained Yardlong Bean1750.19NA3.91670.8NA22611515.95161.43347
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes79.40.96NA3.81350.9NA36918774.761712.2246
Tomato SauceCanned Tomato Sauce no Salt55.60.461393.859.50.45NA10711792.443.70.87362
Canned Green PeasCanned Green Peas Solids79.40.33NA3.7767.51.2NA2666876.757.942.8324
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids67.50.66NA3.7747.62.44NA997663.181550.64288
Cooked Frozen Peas And OnionsBoiled and Drained Frozen Peas And Onions55.60.25NA3.7351.60.66NA1354641.61471.15350
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt1750.34NA3.71710.96NA17917342.78160.67329
Tomato Sauce with OnionsCanned Tomato Sauce with Onions67.50.72NA3.775.41.2NA15516393.1821870.91342
Cooked AsparagusBoiled and Drained Asparagus910.65873.655.60.61NA21488924.255.62.4368
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids950.28NA3.5751.61.33NA75.43650.7955.60.79376
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt1030.15NA3.5751.60.79NA75.44331.67.941.15370
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids950.28NA3.5751.61.33NA75.43890.7955.60.79376
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt1030.15NA3.5751.60.79NA75.44331.69961.15370
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt950.28NA3.5751.61.33NA75.43890.7910280.79376
Boiled Lotus RootBoiled and Drained Lotus Root1030.86NA3.5787.30.87NA31014412.41791.3323
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans75.40.69NA3.53910.79NA1517702.427.81.75354
Minerals in Top 100 Cooked Vegetables with the highest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in cooked vegetables , sorted by most amount of Iron per 14 ounces.
Top 5 cooked vegetables with most amount of iron per 14 ounces are:
- Baked Potato Skin
- Boiled Potato Skin no Salt
- Microwaved Potatoes Skin no Salt
- Boiled and Drained Garland Chrysanthemum
- Boiled and Drained Borage