Morel MushroomsRaw Morel Mushrooms4166.05NA1181845.7NA1877397721.320319.6867
Irishmoss SeaweedRaw Irishmoss Seaweed4410.91NA54.58822.27NA9613864.341012498
ParsleyFresh Parsley11501.24NA51.74171.33NA48346170.834678.9731
BorageRaw Borage13291.86NA477435NA75767141311432.861329
Potherb JuteRaw Potherb Jute18352.25NA425651.1NA73249327.9470.66.97774
SpinachRaw Spinach12911.7NA35.3103011.7NA63972781310306.91192
Pumpkin LeavesRaw Pumpkin Leaves6162.1NA356005.6NA1642688414.21743.161467
Beet GreensRaw Beet Greens15952.6NA359555.33NA5591039112.330825.21241
DockRaw Dock6001.8NA32.714054.76NA859531812.354.52.731268
Chanterelle MushroomsRaw Chanterelle Mushrooms1413.3NA32.51222.7NA534474420.684.46.66842
SpirulinaRaw Spirulina Seaweed1386.9NA322192.15NA12714658.0811312.31046
AsparagusRaw Asparagus3602.84NA322102.37NA780303034.5308.11398
CornsaladRaw Cornsalad5431.9NA311865.13NA757655713578.431326
PurslaneRaw Purslane9751.7NA3010204.55NA660741013.56752.551393
Dried SpirulinaDried Spirulina Seaweed1246.3NA29.52021.97NA12214107.4510842.074.84
Broccoli RaabRaw Broccoli Raab14730.57NA293005.4NA995267313.645010.51262
Chrysanthemum LeavesRaw Chrysanthemum Leaves14631.7NA28.840011.8NA67570883.7514758.881143
Garland ChrysanthemumRaw Garland Chrysanthemum14631.7NA28.640011.8NA6757088NA14758.881143
Butterhead LettuceRaw Butterhead Lettuce8080.37NA28.63004.13NA7625492141154.62207
Swiss ChardRaw Swiss Chard8052.83NA28.412795.78NA726598414.233635.71463
Red Leaf LettuceRaw Red Leaf Lettuce7620.65NA27.72774.7NA646431534.65774.62207
Water ConvolvulusRaw Water Convolvulus 12160.36NA26.411212.53NA616492614.217842.841460
Lemon Grass Raw Lemon Grass 1970.81NA24.818216NA30621912.12186.76214
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared16290.73NA23.32573.14NA3431171132572.31330
Coriander LeavesRaw Coriander Leaves8742.93NA233395.56NA626679611.76006.521203
Agar SeaweedRaw Agar Seaweed6230.7NA21.57734.3NA57.726088.081046.71054
Dried Agar SeaweedSeaweed, agar, dried6130.6NA217554.2NA5111037.251005.78.5
Dandelion GreensRaw Dandelion Greens12471.14NA20.72402.3NA44026473.335072.73571
Frozen Turnip GreensFrozen Turnip Greens, Unprepared16090.78NA20.63685.03NA368250912.31642.31267
Mustard SpinachRaw Mustard Spinach28641.02NA20.51505.55NA3826123112862.31257
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips8402NA20.48505.36NA990608091103893
Kelp SeaweedRaw Kelp Seaweed11720.91NA208441.4NA2936214.916268.6569
Leafy Tips CowpeasRaw Leafy Tips Cowpeas6521.98NA204455.27NA9347079.372.43929
Frozen Mustard GreensFrozen Mustard Greens, Unprepared17401NA19.42255.1NA450255010.54353.451398
Dried ChivesFreeze-dried Chives7840.66NA19.36171.3NA50028559.0767.54.941.93
Chinese CabbageRaw Chinese Cabbage24230.48NA18.54383.67NA854581511.515004.42200
Mustard GreensRaw Mustard Greens12781.83NA18.2356NANA6444267102222.781008
EpazoteRaw Epazote25781.8NA17.6113429NA80659348.4440310.3836
ArugulaRaw Arugula19200.91NA17.55643.85NA62444283.63245.641101
Green Leaf LettuceRaw Green Leaf Lettuce7200.58NA172605NA5803880125603.61900
New Zealand SpinachRaw New Zealand Spinach12432NA1783613.7NA60027861527868.142014
White Icicle RadishesRaw White Icicle Radishes5792.12NA171930.71NA6006000153432.82044
Romaine LettuceRaw Cos Or Romaine Lettuce5820.85NA172472.74NA52943597.061414.061670
Potato SkinRaw Potato Skin1552.2NA16.81193.1NA19721361.5551.71.8431
Taro ShootsRaw Taro Shoots3272.4NA16.42183.33NA764905524.527.3142613
Taro LeavesRaw Taro Leaves7641.93NA163215.1NA42946296.4321.42.93612
ChivesRaw Chives9201.57NA164203.73NA58029609305.6907
Laver SeaweedRaw Laver Seaweed6002.26NA15.4178.47NA497305164119729
Edible Podded PeasRaw Edible Podded Peas3070.56NA151711.74NA3791429528.61.93635
EndiveRaw Endive9181.75NA14.62657.4NA49455413.53388141655
Wakame SeaweedRaw Wakame Seaweed10001.9NA14.57139.33NA5333334.6758132.53533
Frozen Podded PeasPeas, edible-podded, frozen, unprepared3570.54NA14.31641.68NA3641371528.62.93638
Pumpkin FlowersRaw Pumpkin Flowers780NANA14480NANA980346014100NA1903
Jerusalem-artichokesRaw Jerusalem-artichokes57.50.58NA14700.25NA32117632.8816.40.49321
Spring Or Scallions OnionsRaw Spring Or Scallions Onions6750.78NA141881.5NA34725885.631503.66842
KaleRaw Kale21770.45NA13.72837.9NA47129837.74543.34768
Frozen TurnipsFrozen Turnips, Unprepared4310.84NA131881.33NA37525697.54692.631794
MulberriesRaw Mulberries2720.42NA13126NANA26513534.269.80.84612
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds4172.05NA12.53522.45NA91310307.8378.3121211
CardoonRaw Cardoon12354.08NA12.47414.5NA40670593.53300031659
Garden CressRaw Garden Cress7591.6NA123565.2NA71356818.441312.16838
Oyster MushroomsRaw Oyster Mushrooms27.32.2NA121641.03NA1091381823.61647811
Chicory GreensRaw Chicory Greens13043.85NA11.73915.6NA61354783.95875.481200
Dried Ancho PeppersPeppers, ancho, dried650.54NA11.71211.37NA21525743.1461.524
Fiddlehead FernsRaw Fiddlehead Ferns2822.82NA11.63004.5NA8913265NA8.827.32782
Baby Zucchini SquashRaw Baby Zucchini Squash3001.4NA11.34712.8NA132965574.343121325
NopalesRaw Nopales30750.98NA119758.57NA3004819133944.71765
Welsh OnionsRaw Welsh Onions1590.62NA10.82031.2NA43218715.31504.6799
Sun-dried TomatoesTomatoes, sun-dried1281.65NA10.62262.15NA41439856.41242.317
LeeksRaw Leeks2900.59NA10.31382.37NA1728854.9980.59408
Turnip GreensRaw Turnip Greens17813.3NA10.32914.37NA394277511.33751.8841
Yellow Snap BeansRaw Yellow Snap Beans3580.67NA102422.07NA36820235.8582.32874
Green Snap BeansRaw Green Snap Beans3580.671849.972422.140336820425.8582.32874
Frozen KaleFrozen Kale, Unprepared14570.49NA9.961934.75NA31135689.641611.93976
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1281.33NA9.941801.8NA31230293.541842.31.9
Yellow TomatoesRaw Yellow Tomatoes2202.02NA9.82402.4NA720516084605.61906
Brussels SproutsRaw Brussels Sprouts2930.49NA9.771602.35NA4812714111742.93600
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared18270.48NA9.732645.75NA245230012.74362.36814
Sprouted Pinto BeansRaw Sprouted Pinto Beans2081.55NA9.532561.77NA45514852.97402.4393
Flower Clusters BroccoliRaw Flower Clusters Broccoli5140.48NA9.432682.45NA7073482322894.3972
Broccoli LeavesRaw Broccoli Leaves5140.48NA9.432682.45NA7073482322894.3972
Broccoli StalksRaw Broccoli Stalks5140.48NA9.432682.45NA7073482322894.3972
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared6460.44NA9.352083.4NA577244632.32775.541055
Sesbania FlowerRaw Sesbania Flower211NANA9.33133NANA333204410167NA1018
Enoki MushroomsRaw Enoki Mushrooms00.87NA9.321300.61NA85129111824.35.27716
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared1350.8NA9.31201.76NA25513653750.91409
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared1350.8NA9.31201.76NA25513653750.91409
PumpkinRaw Pumpkin2421.47NA9.231381.44NA50839233.4611.53.71057
WaxgourdRaw Waxgourd4380.53NA9.232311.34NA4381384.62562142218
CeltuceRaw Celtuce6500.67NA9.1746711.5NA6505500151834.51575
Frozen AsparagusFrozen Asparagus, Unprepared3131.7NA9.131752.54NA800316321.31007.381148
Sprouted Mung BeansRaw Sprouted Mung Beans1301.64NA9.12101.88NA54014906604.1904
Sprouted LentilsRaw Sprouted Lentils70.81NA9.11051.43NA4909111.7314.27191
RoselleRaw Roselle1316NANA9.06312NANA2271273NA36.7NA530
Green Hot Chili PeppersRaw Green Hot Chili Peppers1351.3NA91881.78NA34525503.7552.52.25658
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared3180.88NA92294.3NA49438473.5335.33.71671
Tahitian TaroRaw Tahitian Taro8800.48NA8.863201.07NA30741324.773410.61600
Orange TomatoesRaw Orange Tomatoes941.16NA8.81501.65NA54439757.57882.631777
Iceberg LettuceRaw Iceberg Lettuce3860.54NA8.81502.68NA42930212.142143.22049
Sprouted Navy BeansRaw Sprouted Navy Beans671.6NA8.644521.83NA44813752.758.24354
Minerals in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 300 kcal
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 300 calories.
Top 5 raw fruits, nuts & vegetables with most amount of iron per 300 calories are:
- Raw Morel Mushrooms
- Raw Irishmoss Seaweed
- Fresh Parsley
- Raw Borage
- Raw Potherb Jute