Dried SpirulinaDried Spirulina Seaweed1708.65NA40.42762.7NA167193210.214862.836.63
Dried Agar SeaweedSeaweed, agar, dried8860.86NA30.310916.1NA73.7159510.51458.2212.3
Dried ChivesFreeze-dried Chives11520.97NA28.39071.9NA734419613.3997.262.83
Morel MushroomsRaw Morel Mushrooms610.89NA17.3270.83NA2755833.129.82.88127
Dried Ancho PeppersPeppers, ancho, dried86.50.72NA15.51601.8NA28534184.161232
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1901.97NA14.72662.7NA46444935.242743.42.83
Dried Pasilla PeppersPeppers, pasilla, dried1370.6NA141842.24NA37831504.54126221
Sun-dried TomatoesTomatoes, sun-dried1562NA132752.6NA50548587.81522.8220.6
Irishmoss SeaweedRaw Irishmoss Seaweed1020.21NA12.62040.52NA22389.30.99952.76115
Lemon Grass Raw Lemon Grass 920.38NA11.6857.4NA14310250.998.53.16100
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated510.085NA11.41191NA45.4507NA7460.44127
Dried LeeksFreeze-dried Leeks5100.93NA10.82283.73NA49034028.0849.60.942.83
Baked Potato SkinPotatoes, baked, skin, without salt481.16NA9.98610.87NA1438120.9929.80.6967
Dried Goji BerriesGoji berries, dried269NANA9.64NANANANANANA422NA10.6
Dried Oriental RadishesRadishes, oriental, dried8922.3NA9.542410.76NA28949530.99394328
Canned Small Ripe OlivesCanned Small Ripe Olives1250.36NA8.95.670.028NA4.2511.31.2810420.31113
ParsleyFresh Parsley1960.21NA8.8710.23NA82.27850.1479.41.5124
Dried PepeaoPepeao, dried1607.2NA8.72071.63NA164100464.29910.715.8
Boiled Potato SkinBoiled Potato Skin no Salt63.81.24NA8.642.51.9NA76.55770.43200.62110
Sun-dried Chile PeppersSun-dried Hot Chile Peppers63.80.32NA8.561251.16NA22526514.961291.4510
Dried ShallotsFreeze-dried Shallots2590.6NA8.51472NA42023398.0883.62.742.83
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt65.21.25NA8.452.41.4NA1169210.7122.70.7290
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked540.7NA7.880.80.59NA2301915NA141.110.6
Dried LongansLongans, dried63.81.14NA7.6565.20.35NA278933NA680.3125
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried89.30.33NA7.2NA44NA9630807.10.5528.6
Potherb JuteRaw Potherb Jute2950.36NA6.75910.17NA1187921.2811.31.1124
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked39.70.52NA5.7559.50.43NA16914120.719.920.8145
Yeast extract spreadYeast extract spread950.35NA5.732550.37NA14729773947915.9458
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum980.19NA5.325.50.5NA618070.43750.28131
Boiled BorageBoiled and Drained Borage1450.2NA5.1680.80.55NA786961.281250.31130
Boiled SpinachBoiled and Drained Spinach1930.2553.65.061231.33NA79.46612.13991.08129
Green SoybeansRaw Green Soybeans2790.18NA5.03920.78NA2758792.1321.31.496
PrunesRaw Dehydrated Prunes1020.87NA5910.44NA1591500NA7.11.065.67
Chanterelle MushroomsRaw Chanterelle Mushrooms21.30.5NA4.918.40.41NA80.87173.112.81127
Jerusalem-artichokesRaw Jerusalem-artichokes200.2NA4.8240.085NA1116080.995.670.17111
Canned Jumbo OlivesCanned Ripe Jumbo Olives1330.32NA4.75.670.028NA4.2512.81.2810420.31120
BorageRaw Borage1320.18NA4.6873.70.49NA756661.281130.28132
Potato SkinRaw Potato Skin42.50.6NA4.632.60.85NA545850.43140.5118
Sprouted LentilsRaw Sprouted Lentils35.40.5NA4.5552.40.72NA2454560.8515.62.1495
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves610.19NA4.54540.5NA1126211.2811.30.28131
Boiled Potherb JuteBoiled and Drained Potherb Jute2990.36NA4.45880.17NA1027801.2815.61.1124
Young Lima BeansRaw Young Lima Beans480.45NA4.4582.21.72NA1936622.5511.31.1100
Canned Hearts Of PalmHearts of palm, canned82.20.19NA4.44541.98NA922510.996041.63128
Dandelion GreensRaw Dandelion Greens2650.24NA4.4510.48NA945630.711080.58121
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils200.48NA4.449.60.71NA2174030.85142.2797
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans82.20.14NA4.25850.77NA16610722.131301.179
Canned Grape LeavesGrape leaves, canned4102.6NA4.22200.41NA48411.2840440.57108
Tomato PasteCanned Tomato Paste510.52NA4.2259.50.43NA11814377.583.60.89104
Kelp SeaweedRaw Kelp Seaweed2380.18NA4.041720.28NA59.51260.993301.74116
Prune pureePrune puree44NANA3.97NANANA1021208NA32.6NA42.5
TamarindsRaw Tamarinds1050.12NA3.97130NANA1608901.8439.70.1444.5
SpirulinaRaw Spirulina Seaweed170.85NA3.95270.26NA15.61800.991390.28129
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans73.70.12NA3.8476.50.7NA14291621180.9882.2
SpinachRaw Spinach1400.18NA3.841121.27NA69.57911.41120.75130
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained66.60.67NA3.81150.66NA19722184.253771.176.3
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked780.49NA3.7745.40.33NA10116473.1140.5543.8
Grape LeavesRaw Grape Leaves5150.59NA3.731354.05NA1293861.2812.80.95104
Seeded RaisinsRaisins, seeded39.70.43NA3.6742.50.38NA10611690.8539.70.2623.5
Beet GreensRaw Beet Greens1660.27NA3.64990.55NA5810801.283200.54129
KimchiCabbage Kimchi46.80.034NA3.5420NANA342140.717060.31134
Native PersimmonsRaw Native Persimmons38.3NANA3.54NANANA37439NA1.4NA91
Boiled Green SoybeansBoiled and Drained Green Soybeans2060.17NA3.54850.71NA2247642201.397
Boiled Young Lima BeansBoiled and Drained Young Lima Beans45.40.43NA3.471051.77NA1848082.83241.195
DockRaw Dock62.40.19NA3.41460.49NA89.35531.285.670.28132
Fireweed LeavesRaw Fireweed Leaves6080.45NA3.42219.5NA1537001.28483.77100
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas83.60.13NA3.439.70.4NA82.23081.137.10.69123
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared370.29NA3.33781.25NA1736255.18.52.2491
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves2140.12NA3.3481.23NA954881.2812.80.69116
Chrysanthemum LeavesRaw Chrysanthemum Leaves1660.19NA3.2645.41.34NA76.58040.431671130
Canned SpinachCanned Spinach, Solids with Salt1800.26NA3.261080.85NA62.449024560.65130
Garland ChrysanthemumRaw Garland Chrysanthemum1660.19NA3.2545.41.34NA76.5804NA1671130
Boiled Swiss ChardBoiled and Drained Swiss Chard82.20.23NA3.21220.47NA46.87781.282540.47131
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed22.70.29NA3.232.60.24NA94785NA5.670.4588
Sprouted PeasRaw Sprouted Peas510.39NA3.279.40.62NA2345400.8528.31.588.3
Taro LeavesRaw Taro Leaves1520.38NA3.263.81NA859191.284.250.58121
Pumpkin LeavesRaw Pumpkin Leaves55.30.19NA3.15540.5NA1476181.2815.60.28132
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared49.60.18NA3.13711NA1476412.9873.70.8993
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained27NANA3.18.53.26NA2065.2NA1.40.17100
RowalRaw Rowal21.31.5NA3.145.40.22NA73.7186NA5.670.61101
CornsaladRaw Cornsalad540.19NA3.118.40.51NA756511.285.670.84132
Wakame SeaweedRaw Wakame Seaweed2130.4NA3.11522NA113710.9912360.54113
AsparagusRaw Asparagus340.27NA3.03200.22NA73.72863.262.830.77132
Broccoli RaabRaw Broccoli Raab1530.06NA3.03310.56NA1032781.446.81.1131
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 32.60.26NA3711.12NA1735324.87.1294
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans22.70.55NA31570.63NA1464490.85201.37108
LeeksRaw Leeks83.60.17NA2.9839.70.68NA49.62551.428.30.17118
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked480.53NA2.9846.80.46NA83.67560.288.50.5538
Sprouted SoybeansRaw Sprouted Soybeans950.61NA2.981021NA2326860.85201.6698
Boiled DockBoiled and Drained Dock540.16NA2.951260.43NA73.74551.284.250.24133
Edible Podded PeasRaw Edible Podded Peas610.11NA2.95340.35NA752830.995.670.38126
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips1190.28NA2.91200.76NA1408621.2815.60.43127
Raw Dried FigsFigs, dried, uncooked2300.41NA2.88960.72NA959640.85140.7842.6
Frozen Podded PeasPeas, edible-podded, frozen, unprepared710.11NA2.8332.60.33NA72.32720.995.670.58127
PurslaneRaw Purslane920.16NA2.82960.43NA62.47001.2863.80.24132
Sprouted Pinto BeansRaw Sprouted Pinto Beans610.45NA2.8750.52NA1334350.852170.71115
Boiled Podded PeasBoiled and Drained Podded Peas59.50.11NA2.8370.24NA783400.995.670.52126
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans39.70.28NA2.7879.41.15NA1595832.4410.78103
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach2170.23NA2.781161NA714287.81370.69126
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens2150.21NA2.75370.67NA483181.721.30.58128
Sprouted Navy BeansRaw Sprouted Navy Beans21.30.5NA2.741430.58NA1424350.8518.41.26112
Minerals in Top 100 Fruits & Vegetables with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in all fruits & vegetables , sorted by most amount of Iron per 5 ounces.
Top 5 fruits & vegetables with most amount of iron per 5 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Morel Mushrooms
- Dried Ancho Peppers