Dried SpirulinaDried Spirulina Seaweed54427.7NA1298858.6NA535618232.747549.0721.2
Dried Agar SeaweedSeaweed, agar, dried28352.77NA97349319.5NA236510333.646326.339.4
Dried ChivesFreeze-dried Chives36883.1NA9129036.12NA23501342642.631823.29.07
Whole Sesame SeedsDried Whole Sesame Seeds442318.5NA66159211NA28532123156503521.3
Morel MushroomsRaw Morel Mushrooms1952.83NA55.2862.66NA88018649.98959.2406
Dried Ancho PeppersPeppers, ancho, dried2772.3NA49.65135.8NA91210936131956.44103
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers6086.3NA478538.6NA14831437916.8875119.07
Dried Pasilla PeppersPeppers, pasilla, dried4401.9NA44.65907.17NA12111007914.54046.3567.3
Sun-dried TomatoesTomatoes, sun-dried4996.45NA41.28808.37NA161515545254859.0366
Irishmoss SeaweedRaw Irishmoss Seaweed3270.68NA40.46531.68NA7122863.183048.85369
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels2096.1NA40268520.6NA5593367042.631.835.423.7
Lemon Grass Raw Lemon Grass 2951.2NA3727223.7NA45832793.1827.210320
Hemp SeedsHulled Hemp Seeds3187.26NA36317534.5NA7484544311722.74522.5
ChiaDried Chia Seeds28624.2NA35152012.4NA3901184625072.620.826.3
Dried LeeksFreeze-dried Leeks16333NA34.573012NA1569108862615939.07
Watermelon Seed KernelsDried Watermelon Seed Kernels2453.1NA3323367.32NA34252939NA44946.423
Dried Goji BerriesGoji berries, dried862NANA31NANANANANANA1352NA34
Dried Oriental RadishesRadishes, oriental, dried28537.4NA30.57712.44NA925158493.1812619.6689.3
Cashew NutsRaw Cashew Nuts1689.96NA30.313247.5NA269029949054.426.223.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2726.35NA2915656.53NA3025167815621330.517
ParsleyFresh Parsley6260.68NA282270.73NA26325130.452544.85398
Dried PepeaoPepeao, dried51323NA286625.22NA52632112053183450.5
Sun-dried Chile PeppersSun-dried Hot Chile Peppers2041.03NA27.43993.72NA7218482164134.6332.4
Dried ShallotsFreeze-dried Shallots8301.93NA27.24726.43NA13437484262688.759.07
FlaxseedSeeds, flaxseed11575.53NA26177811.3NA2912368811513619.731.6
Pine NutsDried Pine Nuts72.66NA2511394015260827083.189.0729.310.3
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1722.24NA252591.87NA7356128NA45.43.5434
Dried LongansLongans, dried2043.66NA24.52091.12NA8892985NA218180
Sunflower SeedsDried Sunflower Seed Kernels3548.16NA2414748.85NA299429262404122.721.5
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2861.06NA23NA141NA308984022.71.7792
Potherb JuteRaw Potherb Jute9431.16NA21.62900.56NA37625364.136.33.6398
HazelnutsNuts, hazelnuts or filberts5177.82NA21.373928NA131530841101124
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1271.65NA18.41911.4NA54045182.2731.82.6144
Pistachio NutsRaw Pistachio Nuts4765.915.417.85495.44NA2223464931.84.549.9820
AlmondsNuts, almonds12204.68NA1712259.92052182332518.64.541420
Macadamia NutsRaw Macadamia Nuts3863.43NA16.759018.7NA853166916.322.75.96.17
Green SoybeansRaw Green Soybeans8940.58NA162952.5NA88028126.8684.5306
Dried PilinutsNuts, pilinuts, dried6584.35NA16137010.5NA26082300NA13.613.512.6
PrunesRaw Dehydrated Prunes3272.77NA162901.4NA5084799NA22.73.418
Chanterelle MushroomsRaw Chanterelle Mushrooms681.6NA15.7591.3NA25922959.98413.22408
Jerusalem-artichokesRaw Jerusalem-artichokes63.50.64NA15.4770.27NA35419463.18180.54354
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3275.95NA15.352217NA7673484NA15411.745
Dried CoconutDried Coconut Meat1183.6NA1540812.5NA9342463841689.113.6
BorageRaw Borage4220.59NA152361.6NA24021324.13630.91422
Potato SkinRaw Potato Skin1361.9NA14.71042.73NA17218731.3645.41.6378
Sprouted LentilsRaw Sprouted Lentils1131.6NA14.61682.3NA78514612.72506.85305
Young Lima BeansRaw Young Lima Beans1541.44NA14.22635.5NA61721188.1636.33.54319
Dandelion GreensRaw Dandelion Greens8480.78NA141631.55NA29918012.273451.86388
Pinyon Pine NutsDried Pinyon Pine Nuts36.34.7NA14106119.7NA1592849NA32719.426.8
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2630.44NA13.62722.48NA53134296.84173.5253
WalnutsEnglish Walnuts4457.2NA1371715.5951569200022.29.071418.5
Kelp SeaweedRaw Kelp Seaweed7620.59NA135490.91NA1914043.1810575.58370
TamarindsRaw Tamarinds3360.39NA12.7417NANA51328495.91270.45142
SpirulinaRaw Spirulina Seaweed54.42.7NA12.7860.84NA505763.184450.91411
SpinachRaw Spinach4490.59NA12.33584.07NA22225314.543582.4415
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained2132.15NA123672.1NA630709913.612073.54244
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2491.56NA121451.07NA32252719.9845.41.77140
Grape LeavesRaw Grape Leaves16471.9NA1243113NA41312344.1413.04333
Beet GreensRaw Beet Greens5310.87NA11.73181.77NA18634564.110251.72413
PecansPecans nuts3185.4445.411.554920.470.81256186017.2020.516
Native PersimmonsRaw Native Persimmons122NANA11.3NANANA1181406NA4.54NA292
Dried BeechnutsNuts, beechnuts, dried4.543.04NA1106.1NA04613NA1721.6330
BrazilnutsDried Brazilnuts7267.9NA1117065.55NA32892989869513.618.415.5
CoconutRaw Coconut Meat63.51.97NA111456.8NA513161546915213
DockRaw Dock2000.59NA114671.6NA28617694.1180.91422
Fireweed LeavesRaw Fireweed Leaves19461.45NA1170830.4NA49022414.115412321
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2902.96NA113365.37NA6214495NA1681.641
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3042.95NA10.83365.9NA79444728.161681.643
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1180.93NA10.72494NA553200016.327.27.17291
Chrysanthemum LeavesRaw Chrysanthemum Leaves5310.62NA10.41454.28NA24525721.365353.22415
Garland ChrysanthemumRaw Garland Chrysanthemum5310.62NA10.41454.28NA2452572NA5353.22415
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1322.68NA10.462111.8NA7033293NA22.76.440.4
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)501.7NA10.31275.9NA5531474NA184.35244
Sprouted PeasRaw Sprouted Peas1631.23NA10.32542NA74817282.72914.76282
Taro LeavesRaw Taro Leaves4851.22NA10.22043.24NA27229394.113.61.86389
Pumpkin LeavesRaw Pumpkin Leaves1770.6NA101721.6NA47219784.1500.91421
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared1590.58NA102273.2NA47220509.532362.86297
RowalRaw Rowal684.8NA9.981450.7NA236594NA181.95324
CornsaladRaw Cornsalad1720.61NA9.9591.63NA24020824.1182.68421
Wakame SeaweedRaw Wakame Seaweed6801.3NA9.94856.35NA3632273.1839551.72363
AsparagusRaw Asparagus1090.86NA9.763.50.72NA23691610.49.072.45423
Broccoli RaabRaw Broccoli Raab4900.19NA9.71001.8NA3318894.541503.5420
HickorynutsDried Hickorynuts2773.35NA9.678521NA1524197836.74.5419.512
LeeksRaw Leeks2680.54NA9.531272.2NA1598164.54910.54376
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1541.7NA9.531501.5NA26824180.9127.21.77121
Sprouted SoybeansRaw Sprouted Soybeans3041.94NA9.533273.2NA74421952.7263.55.3313
Edible Podded PeasRaw Edible Podded Peas1950.36NA9.431091.1NA2409073.18181.22403
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips3810.91NA9.253862.43NA44927584.1501.36405
Raw Dried FigsFigs, dried, uncooked7351.3NA9.23082.3NA30430842.7245.42.5136
Frozen Podded PeasPeas, edible-podded, frozen, unprepared2270.34NA9.071041.07NA2318713.18181.86405
PurslaneRaw Purslane2950.51NA9.033081.37NA20022414.12040.77421
Sprouted Pinto BeansRaw Sprouted Pinto Beans1951.45NA8.942401.66NA42613932.726942.27369
Sprouted Navy BeansRaw Sprouted Navy Beans681.6NA8.754581.85NA45413932.72594.04359
Leafy Tips CowpeasRaw Leafy Tips Cowpeas2860.87NA8.71952.3NA4120644.131.81.3407
Young BroadbeansRaw Young Broadbeans1000.34NA8.61721.45NA43111345.442272.63367
Dried Zante CurrantsCurrants, zante, dried3991.35NA8.531631.56NA44935243.181951.6880
EpazoteRaw Epazote12470.86NA8.5354914NA39028714.11955405
Agar SeaweedRaw Agar Seaweed2450.28NA8.443041.7NA22.710253.18412.63414
MulberriesRaw Mulberries1770.27NA8.481.6NANA1728802.7245.40.54398
SuccotashRaw Succotash81.60.84NA8.32183.12NA51316742.72182.77332
Minerals in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 1 lb
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 1 pound.
Top 5 raw fruits, nuts & vegetables with most amount of iron per 1 pound are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Dried Whole Sesame Seeds
- Raw Morel Mushrooms