Dried SpirulinaDried Spirulina Seaweed23812NA56.63873.77NA234270514.320803.979.3
Dried Agar SeaweedSeaweed, agar, dried12401.2NA42.515288.53NA103223314.720211.517.2
Dried ChivesFreeze-dried Chives16131.36NA39.712702.68NA1028587418.7139103.97
Whole Sesame SeedsDried Whole Sesame Seeds19358.1NA296974.9NA124892968.32215.49.3
Morel MushroomsRaw Morel Mushrooms85.31.24NA2437.71.16NA3858164.3741.74.03178
Dried Ancho PeppersPeppers, ancho, dried1211NA21.72242.54NA39947855.7585.32.845
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2662.76NA20.63733.76NA64962917.343834.83.97
Dried Pasilla PeppersPeppers, pasilla, dried1920.84NA19.52583.14NA53044096.351772.7829.4
Sun-dried TomatoesTomatoes, sun-dried2182.82NA183853.66NA7066801112123.9529
Irishmoss SeaweedRaw Irishmoss Seaweed1430.3NA17.72860.73NA3121251.41333.87161
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels912.67NA17.511759NA2447160518.71415.510.4
Lemon Grass Raw Lemon Grass 1290.53NA16.211910.4NA20014351.4124.43140
Hemp SeedsHulled Hemp Seeds1393.18NA15.8138915NA32742381519.9219.69.84
ChiaDried Chia Seeds12521.83NA15.36655.4NA170780811031.89.111.5
Dried LeeksFreeze-dried Leeks7141.3NA153195.23NA687476311.369.51.33.97
Watermelon Seed KernelsDried Watermelon Seed Kernels1071.36NA14.410223.2NA14981286NA19620.310
Dried Goji BerriesGoji berries, dried377NANA13.5NANANANANANA591NA15
Dried Oriental RadishesRadishes, oriental, dried12483.24NA13.43371.07NA40569341.45524.2339
Cashew NutsRaw Cashew Nuts73.44.36NA13.35793.3NA1177131039.52411.510.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1192.78NA12.66852.86NA132473468.39313.47.44
ParsleyFresh Parsley2740.3NA12.3990.32NA11510990.21112.12174
Dried PepeaoPepeao, dried22410NA122902.3NA2301405901391522
Sun-dried Chile PeppersSun-dried Hot Chile Peppers89.30.45NA121751.63NA31637116.951812.0214
Dried ShallotsFreeze-dried Shallots3630.84NA122062.8NA587327411.31173.833.97
FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.614
Pine NutsDried Pine Nuts31.82.63NA1149817.56.5114111851.43.9712.84.52
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked75.40.98NA111130.82NA3212681NA201.5515
Dried LongansLongans, dried89.31.6NA10.7910.49NA3891306NA950.4435
Sunflower SeedsDried Sunflower Seed Kernels1553.57NA10.46453.87NA13101280105189.929.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1250.46NA10NA61.7NA13543109.920.7740
Potherb JuteRaw Potherb Jute4130.51NA9.451270.24NA16511091.8161.57174
HazelnutsNuts, hazelnuts or filberts2263.42NA9.3332312.3NA57513494.7604.8610.5
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked55.60.72NA8.0683.30.61NA23619770.99141.1363
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.67
AlmondsNuts, almonds5342.05NA7.365364.329095514558.1426.28.75
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.7
Green SoybeansRaw Green Soybeans3910.25NA7.041291.1NA38512302.9829.81.96134
Dried PilinutsNuts, pilinuts, dried2881.9NA75994.6NA11411006NA5.955.95.5
PrunesRaw Dehydrated Prunes1431.2NA71270.62NA2222100NA9.921.57.94
Chanterelle MushroomsRaw Chanterelle Mushrooms29.80.7NA6.925.80.57NA11310044.37181.4178
Jerusalem-artichokesRaw Jerusalem-artichokes27.80.28NA6.7533.70.12NA1558511.47.940.24155
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1432.6NA6.72287.36NA3351524NA67.55.119.8
Dried CoconutDried Coconut Meat51.61.58NA6.61795.45NA409107836.773.445.95
BorageRaw Borage1850.26NA6.551030.69NA1059331.81590.4185
Potato SkinRaw Potato Skin59.50.84NA6.4345.61.2NA75.48200.6200.69165
Sprouted LentilsRaw Sprouted Lentils49.60.7NA6.3773.41NA3436391.2223134
Young Lima BeansRaw Young Lima Beans67.50.63NA6.231152.4NA2709273.57161.55139
Dandelion GreensRaw Dandelion Greens3710.34NA6.1571.40.68NA1317880.991510.81170
Pinyon Pine NutsDried Pinyon Pine Nuts162.05NA6.074648.6NA69.51246NA1438.511.7
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1150.19NA5.951191.1NA23215002.981831.53111
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.08
Kelp SeaweedRaw Kelp Seaweed3330.26NA5.662400.4NA83.31771.44622.44162
TamarindsRaw Tamarinds1470.17NA5.56183NANA22412462.5855.60.262.3
SpirulinaRaw Spirulina Seaweed241.2NA5.5437.70.37NA222521.41940.4180
SpinachRaw Spinach1960.26NA5.381571.8NA97110721571.05181
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained930.94NA5.31610.92NA27631065.955281.55107
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1090.68NA5.2863.50.47NA14123064.37200.7761.3
Grape LeavesRaw Grape Leaves7200.82NA5.21895.67NA1815401.8181.33146
Beet GreensRaw Beet Greens2320.38NA5.11390.78NA81.415121.84480.75181
PecansPecans nuts1392.4205.022408.93315508147.54097
Native PersimmonsRaw Native Persimmons53.6NANA4.96NANANA51.6615NA2NA128
Dried BeechnutsNuts, beechnuts, dried21.33NA4.902.66NA02018NA75.40.7113
BrazilnutsDried Brazilnuts3183.46NA4.827462.43NA1439130838045.958.066.8
CoconutRaw Coconut Meat27.80.86NA4.8263.52.98NA2247062039.72.293
DockRaw Dock87.30.26NA4.762040.69NA1257741.87.940.4185
Fireweed LeavesRaw Fireweed Leaves8510.64NA4.7631013.3NA2149801.867.55.28140
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1271.3NA4.741472.35NA2721967NA73.40.6918
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1331.3NA4.721472.58NA34719573.5773.40.6918.8
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared51.60.41NA4.661091.75NA2428757.14123.14127
Chrysanthemum LeavesRaw Chrysanthemum Leaves2320.27NA4.5663.51.87NA10711250.62341.4181
Garland ChrysanthemumRaw Garland Chrysanthemum2320.27NA4.5463.51.87NA1071125NA2341.4181
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried57.51.17NA4.542725.16NA3081441NA9.922.817.7
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)220.75NA4.5255.62.6NA242645NA7.941.9107
Sprouted PeasRaw Sprouted Peas71.40.54NA4.51110.87NA3277561.239.72.1124
Taro LeavesRaw Taro Leaves2120.54NA4.4789.31.4NA11912861.85.950.81170
Pumpkin LeavesRaw Pumpkin Leaves77.40.26NA4.475.40.7NA2068651.8220.4184
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared69.50.25NA4.4991.4NA2068974.171031.25130
RowalRaw Rowal29.82.1NA4.3763.50.31NA103260NA7.940.85142
CornsaladRaw Cornsalad75.40.27NA4.3325.80.71NA1059111.87.941.17184
Wakame SeaweedRaw Wakame Seaweed2980.56NA4.332122.78NA159991.417300.75159
AsparagusRaw Asparagus47.60.38NA4.2527.80.31NA1034014.563.971.07185
Broccoli RaabRaw Broccoli Raab2140.083NA4.2543.70.78NA145389265.51.53184
HickorynutsDried Hickorynuts1211.46NA4.23439.15NA6678651628.555.26
LeeksRaw Leeks1170.24NA4.1755.60.95NA69.5357239.70.24165
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked67.50.74NA4.1765.50.65NA11710580.4120.7753
Sprouted SoybeansRaw Sprouted Soybeans1330.85NA4.171431.4NA3259601.227.82.32137
Edible Podded PeasRaw Edible Podded Peas85.30.16NA4.1347.60.48NA1053971.47.940.54176
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips1670.4NA4.051691.06NA19612071.8220.6177
Raw Dried FigsFigs, dried, uncooked3210.57NA4.031351NA13313491.2201.159.6
Frozen Podded PeasPeas, edible-podded, frozen, unprepared990.15NA3.9745.60.47NA1013811.47.940.81177
PurslaneRaw Purslane1290.22NA3.951350.6NA87.39801.889.30.34184
Sprouted Pinto BeansRaw Sprouted Pinto Beans85.30.64NA3.91050.73NA1876091.23040.99161
Sprouted Navy BeansRaw Sprouted Navy Beans29.80.71NA3.832000.81NA1986091.225.81.77157
Leafy Tips CowpeasRaw Leafy Tips Cowpeas1250.38NA3.885.31NA189031.8140.58178
Young BroadbeansRaw Young Broadbeans43.70.15NA3.7775.40.64NA1894962.4991.15161
Dried Zante CurrantsCurrants, zante, dried1750.59NA3.7371.40.68NA19615421.485.30.7335
EpazoteRaw Epazote5460.38NA3.732406.15NA17112561.885.32.2177
Agar SeaweedRaw Agar Seaweed1070.12NA3.71330.74NA9.924481.4181.15181
MulberriesRaw Mulberries77.40.12NA3.6735.7NANA75.43851.2200.24174
SuccotashRaw Succotash35.70.37NA3.63951.37NA2247321.27.941.2145
Minerals in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 7 oz
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 7 ounces.
Top 5 raw fruits, nuts & vegetables with most amount of iron per 7 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Dried Whole Sesame Seeds
- Raw Morel Mushrooms