Morel MushroomsRaw Morel Mushrooms69410NA1963069.47NA3129662935.533932.71445
Irishmoss SeaweedRaw Irishmoss Seaweed7351.52NA9114693.78NA16026437.1468420830
ParsleyFresh Parsley19172.07NA866942.22NA80676941.4778151218
BorageRaw Borage22143.1NA78.612388.3NA12621119021.419054.762214
Potherb JuteRaw Potherb Jute30593.75NA709411.8NA1221822113.211811.61290
SpinachRaw Spinach21522.83NA59171719.5NA10651213021.7171711.51987
Pumpkin LeavesRaw Pumpkin Leaves10263.5NA58.410009.34NA27371147423.72895.262444
Beet GreensRaw Beet Greens26594.34NA58.415918.9NA9321731820.551368.642069
DockRaw Dock10002.98NA54.523417.93NA1432886420.5914.552114
Chanterelle MushroomsRaw Chanterelle Mushrooms2345.5NA54.22034.47NA891790634.4141111404
SpirulinaRaw Spirulina Seaweed23111.5NA53.73653.58NA212244213.518853.851744
AsparagusRaw Asparagus6004.73NA53.53503.95NA1300505057.55013.52331
CornsaladRaw Cornsalad9053.2NA523108.55NA12621092921.495142210
PurslaneRaw Purslane16252.83NA49.817007.58NA11001235022.511254.252322
Dried SpirulinaDried Spirulina Seaweed20710.5NA493363.28NA203235012.418073.458.07
Broccoli RaabRaw Broccoli Raab24550.95NA48.65008.98NA1659445522.775017.52103
Chrysanthemum LeavesRaw Chrysanthemum Leaves24382.85NA4866719.6NA1125118136.25245814.81904
Garland ChrysanthemumRaw Garland Chrysanthemum24382.85NA47.766719.6NA112511813NA245814.81904
Butterhead LettuceRaw Butterhead Lettuce13460.62NA47.75006.9NA12699154231927.73678
Swiss ChardRaw Swiss Chard13424.7NA47.421329.63NA1211997423.756059.472438
Red Leaf LettuceRaw Red Leaf Lettuce12691.08NA464627.8NA1077719257.79627.73678
Water ConvolvulusRaw Water Convolvulus 20260.61NA4418684.2NA1026821123.729744.742433
Lemon Grass Raw Lemon Grass 3281.34NA41.330326.4NA51036523.5430.311.3356
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared27141.2NA394295.24NA571195221.44293.82217
Coriander LeavesRaw Coriander Leaves14574.9NA38.55659.26NA10431132619.61000112005
Agar SeaweedRaw Agar Seaweed10381.17NA35.812887.17NA96434613.5173111756
Dried Agar SeaweedSeaweed, agar, dried10211NA3512587.03NA851838121679.4814
Dandelion GreensRaw Dandelion Greens20781.9NA34.44003.8NA73344115.568444.56951
Frozen Turnip GreensFrozen Turnip Greens, Unprepared26821.3NA34.36148.4NA614418220.52733.862112
Mustard SpinachRaw Mustard Spinach47731.7NA342509.25NA63610205184773.862095
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips14003.35NA3414178.93NA1650101331518351488
Kelp SeaweedRaw Kelp Seaweed19531.5NA3314072.33NA48810358.14270914.3949
Leafy Tips CowpeasRaw Leafy Tips Cowpeas10863.3NA337418.78NA155784515.512151548
Frozen Mustard GreensFrozen Mustard Greens, Unprepared29001.68NA32.33758.48NA750425017.57255.752330
Dried ChivesFreeze-dried Chives13071.1NA3210292.17NA8334759151138.233.2
Chinese CabbageRaw Chinese Cabbage40380.81NA30.87316.1NA1423969219.225007.33666
Mustard GreensRaw Mustard Greens21303.06NA30.4593NANA1074711116.73704.631680
EpazoteRaw Epazote42972.97NA29.4189148.4NA1344989114672171394
ArugulaRaw Arugula32001.52NA299406.4NA1040738065409.41834
Green Leaf LettuceRaw Green Leaf Lettuce12000.97NA28.74338.33NA96764672093363166
New Zealand SpinachRaw New Zealand Spinach20713.32NA28.6139323NA1000464325464313.63357
White Icicle RadishesRaw White Icicle Radishes9643.54NA28.63211.18NA100010000255714.643406
Romaine LettuceRaw Cos Or Romaine Lettuce9711.4NA28.54124.56NA882726511.82356.762783
Potato SkinRaw Potato Skin2593.65NA281985.2NA32835602.686.23718
Taro ShootsRaw Taro Shoots5454NA27.33645.55NA1273150914145.5234355
Taro LeavesRaw Taro Leaves12743.2NA26.85368.5NA714771410.735.74.91020
ChivesRaw Chives15332.6NA26.77006.2NA967493315509.331511
Laver SeaweedRaw Laver Seaweed10003.77NA25.728.614NA829508610686151215
Edible Podded PeasRaw Edible Podded Peas5120.94NA24.82862.9NA63123818.3347.63.21058
EndiveRaw Endive15292.9NA24.444112.4NA82492355.964723.22759
Wakame SeaweedRaw Wakame Seaweed16673.16NA24.2118915.6NA8895567.7896894.22889
Frozen Podded PeasPeas, edible-podded, frozen, unprepared5950.9NA242742.8NA60722868.3347.64.91063
Pumpkin FlowersRaw Pumpkin Flowers1300NANA23.3800NANA1633576723.3167NA3172
Jerusalem-artichokesRaw Jerusalem-artichokes960.96NA23.31160.41NA53429384.827.40.82534
Spring Or Scallions OnionsRaw Spring Or Scallions Onions11251.3NA233132.5NA57843139.382506.11404
KaleRaw Kale36290.76NA2347113NA7864971137575.571280
Frozen TurnipsFrozen Turnips, Unprepared7191.4NA223132.2NA625428112.57814.382990
MulberriesRaw Mulberries4530.7NA21.5209NANA44222566.981161.41020
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds6963.4NA215874.1NA1522171713130202018
CardoonRaw Cardoon20596.8NA20.612357.53NA676117655.9500052765
Garden CressRaw Garden Cress12662.66NA20.35948.64NA11889469142193.61397
Oyster MushroomsRaw Oyster Mushrooms45.53.7NA202731.7NA1818636439.427311.71351
Chicory GreensRaw Chicory Greens21746.4NA19.66529.33NA102291306.529789.132000
Dried Ancho PeppersPeppers, ancho, dried1090.9NA19.42012.28NA35842905.1676.52.5340.3
Fiddlehead FernsRaw Fiddlehead Ferns4714.7NA19.35007.5NA14855441NA14.712.21304
Baby Zucchini SquashRaw Baby Zucchini Squash5002.3NA197864.67NA2214109297.1471.419.82208
NopalesRaw Nopales51251.63NA18.4162514.3NA5008031226567.82941
Welsh OnionsRaw Welsh Onions2651.03NA183382NA72131188.822507.651331
Sun-dried TomatoesTomatoes, sun-dried2132.76NA17.63763.58NA690664110.72073.8628.2
LeeksRaw Leeks4840.98NA17.22303.94NA28714758.21640.98680
Turnip GreensRaw Turnip Greens29695.47NA174847.3NA656462518.86252.971401
Yellow Snap BeansRaw Yellow Snap Beans5971.1NA16.84033.45NA61333719.68973.871456
Green Snap BeansRaw Green Snap Beans5971.130616.64033.567161334039.68973.871457
Frozen KaleFrozen Kale, Unprepared24290.82NA16.63217.9NA5185946162683.21627
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2132.2NA16.62993.02NA52150485.93073.843.2
Yellow TomatoesRaw Yellow Tomatoes3673.37NA16.34004NA1200860013.37679.333176
Brussels SproutsRaw Brussels Sprouts4880.81NA16.32673.9NA802452318.62914.91000
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared30450.8NA16.24399.6NA409383321.27273.941357
Sprouted Pinto BeansRaw Sprouted Pinto Beans3472.6NA164272.95NA75824764.8412344.03656
Flower Clusters BroccoliRaw Flower Clusters Broccoli8570.8NA15.74464.1NA1179580453.64827.141619
Broccoli LeavesRaw Broccoli Leaves8570.8NA15.74464.1NA1179580453.64827.141619
Broccoli StalksRaw Broccoli Stalks8570.8NA15.74464.1NA1179580453.64827.141619
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared10770.73NA15.63465.65NA9624077544629.231759
Sesbania FlowerRaw Sesbania Flower352NANA15.6222NANA556340716.7278NA1696
Enoki MushroomsRaw Enoki Mushrooms01.45NA15.52161NA1419485129.740.58.81194
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared2251.33NA15.52002.93NA425227551251.52349
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared2251.33NA15.52002.93NA425227551251.52349
PumpkinRaw Pumpkin4042.44NA15.42312.4NA84665385.7719.26.151762
WaxgourdRaw Waxgourd7310.88NA15.43852.23NA7312317.7426923.53696
CeltuceRaw Celtuce10831.1NA15.377819NA10839167253067.52625
Frozen AsparagusFrozen Asparagus, Unprepared5212.85NA15.22924.23NA1333527135.416712.31913
Sprouted Mung BeansRaw Sprouted Mung Beans2172.73NA153503.13NA9002483101006.831507
Sprouted LentilsRaw Sprouted Lentils1181.66NA151752.4NA81615192.83527.12318
RoselleRaw Roselle2194NANA15520NANA3782122NA61.2NA883
Green Hot Chili PeppersRaw Green Hot Chili Peppers2252.18NA153132.96NA57542506.2587.53.751097
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared5291.47NA153827.18NA82464125.9596.182785
Tahitian TaroRaw Tahitian Taro14660.81NA14.85341.8NA51168867.955681.021000
Orange TomatoesRaw Orange Tomatoes1561.94NA14.72502.75NA906662512.513134.382962
Iceberg LettuceRaw Iceberg Lettuce6430.89NA14.62504.46NA71450363.573575.363416
Sprouted Navy BeansRaw Sprouted Navy Beans1122.66NA14.47543.04NA74622914.48976.64591
Minerals in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 500 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 500 calories.
Top 5 raw fruits, nuts & vegetables with most amount of iron per 500 calories are:
- Raw Morel Mushrooms
- Raw Irishmoss Seaweed
- Fresh Parsley
- Raw Borage
- Raw Potherb Jute