Baked Potato SkinPotatoes, baked, skin, without salt67.51.62NA1485.31.22NA20011371.441.70.9794
Boiled Potato SkinBoiled Potato Skin no Salt89.31.74NA1259.52.66NA1078080.627.80.87154
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt911.75NA11.873.41.94NA16312900.9931.81126
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum1370.26NA7.4235.70.7NA85.311290.61050.4184
Boiled BorageBoiled and Drained Borage2020.28NA7.221130.76NA1099741.81750.44182
Boiled SpinachBoiled and Drained Spinach2700.35757.11731.86NA1119252.981391.5181
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves85.30.26NA6.3575.40.7NA1578691.8160.4184
Boiled Potherb JuteBoiled and Drained Potherb Jute4190.51NA6.231230.24NA14310911.8221.57173
Canned Hearts Of PalmHearts of palm, canned1150.26NA6.275.42.77NA1293511.48452.3179
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils27.80.67NA6.1569.51NA3045641.2203.18136
Canned Grape LeavesGrape leaves, canned5743.65NA5.927.80.58NA67.557.51.856620.79151
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1030.17NA5.381070.98NA19812822.781651.37115
KimchiCabbage Kimchi65.50.048NA4.9627.8NANA47.63000.999880.44187
Boiled Green SoybeansBoiled and Drained Green Soybeans2880.23NA4.961191NA31410702.7827.81.8136
Boiled Young Lima BeansBoiled and Drained Young Lima Beans63.50.61NA4.861472.5NA25811313.9733.71.57133
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas1170.18NA4.7655.60.56NA1154311.69.920.97172
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves3000.17NA4.667.51.72NA1336831.8180.97162
Canned SpinachCanned Spinach, Solids with Salt2520.36NA4.561511.2NA87.36872.786390.91182
Boiled Swiss ChardBoiled and Drained Swiss Chard1150.32NA4.51710.66NA65.510891.83550.65184
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 45.60.37NA4.2991.57NA2427446.759.922.8131
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans31.80.77NA4.22200.89NA2046291.227.81.92151
Boiled DockBoiled and Drained Dock75.40.23NA4.131770.6NA1036371.85.950.34186
Boiled Podded PeasBoiled and Drained Podded Peas83.30.15NA3.951.60.33NA1094761.47.940.73176
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans55.60.39NA3.91111.6NA2228163.3757.51.1144
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach3040.32NA3.91631.42NA99599111920.97176
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens3020.3NA3.8551.60.94NA67.54452.429.80.81179
Boiled Beet GreensBoiled and Drained Beet Greens2260.5NA3.771351.02NA81.418041.84780.99177
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans25.80.51NA3.7765.50.58NA1574351.2181.8167
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids45.60.29NA3.7329.80.23NA35.73830.7933160.67176
Canned AsparagusCanned Asparagus Solids31.80.19NA3.63200.34NA85.33413.375700.79187
Canned BeetsCanned Beets, Solids29.80.12523.633.70.57NA33.72940.993850.42181
Boiled Dandelion GreensBoiled and Drained Dandelion Greens2780.23NA3.5747.60.46NA83.34600.687.30.56178
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips2540.26NA3.4747.60.79NA63.54292.237.70.73181
Boiled White MushroomsBoiled and Drained White Mushrooms121NA3.45240.23NA17370623.63.971.73181
Canned PimentoPimento, canned120.097NA3.33120.18NA33.73140.427.80.38185
Boiled Sprouted PeasBoiled and Drained Sprouted Peas51.60.04NA3.381.40.64NA47.65321.25.951.55148
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids55.60.32NA3.267.51.4NA1415662.27.941.27161
Canned Young Lima Beans with Liquids and SaltCanned Young Lima Beans Solids and Liquids with Salt55.60.32NA3.267.51.4NA1415662.25001.27161
Canned Spinach with LiquidsCanned Spinach Solids and Liquids1650.23NA3.141110.98NA63.54562.41490.83185
Cooked Tahitian TaroCooked Tahitian Taro no Salt2960.15NA3.11010.33NA13312361.61070.2172
Boiled Green PeasBoiled and Drained Green Peas53.60.34NA3.0677.41.04NA2325383.775.952.36155
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas47.60.21NA343.70.55NA15321821431.33158
Boiled SuccotashBoiled and Drained Succotash33.70.36NA31051.53NA2328141.233.71.25136
Canned Turnip GreensCanned Turnip Greens no Salt2340.16NA339.70.52NA41.72801.457.50.46188
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids2340.16NA339.70.55NA41.72801.45500.46188
Boiled Young BroadbeansBoiled and Drained Young Broadbeans35.70.12NA2.9861.50.52NA145383281.40.93166
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated200.4512.9643.70.6NA1299530.7989.30.81105
Cooked Malabar SpinachMalabar spinach, cooked2460.22NA2.94950.51NA71.45081.81090.6184
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids59.50.19142.925.80.3NA39.73371.213120.38184
Canned Straw MushroomsCanned Straw Mushrooms, Solids200.26NA2.84140.19NA121155307621.33178
Canned Green Chili PeppersPeppers, chili, green, canned71.4NANA2.647.94NANA222240.67880.18185
Canned Mashed Sweet PotatoSweet potato, canned, mashed59.50.55NA2.6447.61.96NA1034171.61490.42147
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes67.50.22NA2.64240.12NA39.74111.24390.34182
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes180.064NA2.635.70.45NA1538530.999720.6599
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus1070.042NA2.659.50.28NA83.35641.82420.32184
Steamed Soybeans SproutsSteamed Sprouted Soybeans1170.65NA2.61191.4NA2687041.2202.06158
Canned Crushed TomatoesTomatoes, crushed, canned67.50.36NA2.5839.70.36NA63.55811.23690.54177
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans910.2NA2.5449.60.58NA77.45930.795.950.71177
Cooked Broccoli RaabBroccoli raab, cooked2340.15NA2.5253.60.75NA1636812.581111.07181
Regular Canned PotatoesCanned Potatoes Solids with Salt9.920.11NA2.527.80.19NA55.64541.84350.56167
Canned PotatoesCanned Potatoes Solids no Salt9.920.11NA2.527.80.24NA55.64541.89.920.56167
Microwaved PotatoesWhole Microwaved Potatoes220.66NA2.4653.60.58NA2088870.79160.71143
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts71.40.16NA2.439.70.45NA1116292.9841.70.65176
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots1050.25NA2.427.80.67NA65.53651.835.70.38184
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids45.60.21NA2.3435.70.42NA1332103.375421.3163
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt1710.28NA2.3439.70.74NA53.69131.83.970.42183
Boiled CollardsBoiled and Drained Collards2800.1NA2.2441.71NA63.52320.9929.80.46179
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards4170.11NA2.2259.51.3NA53.64982.98990.54176
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 2540.26NA2.221031.14NA1018304.967.942.04150
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens2000.12NA2.2225.80.58NA47.62761.249.60.4186
Boiled LeeksBoiled and Drained Leeks59.50.12NA2.227.80.49NA33.71730.99200.12180
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas1370.31NA2.161230.82NA83.36971.8120.48181
Baked PotatoesWhole Baked Potatoes29.80.23NA2.1455.60.43NA13910620.79200.71149
Baked Russet PotatoesBaked Whole Russet Potatoes35.70.2189.72.1259.50.45NA14110910.9927.80.69148
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 75.40.067NA2.125.80.32NA39.71910.793.970.4185
Stewed TomatoesStewed Ripe Red Tomatoes51.60.19NA2.129.80.38NA75.44902.49030.36160
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased140.28NA2.131.80.42NA916710.663.50.58133
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage1850.038NA2.06220.29NA57.57360.7967.50.34190
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips83.30.4NA2.021871.06NA15311951.825.80.6176
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt57.50.073NA2.0225.80.41NA35.718303810.71189
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids35.70.21NA2.0233.70.52NA1051982.58181.4171
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids57.50.16NA1.9629.80.76NA59.52164.176630.54180
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes200.286.71.94220.29NA935660.643.70.42156
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips63.50.13NA1.9427.80.2NA51.63611.271.40.4186
Boiled Yardlong BeanBoiled and Drained Yardlong Bean87.30.093NA1.9483.30.4NA1135752.987.940.71174
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes39.70.48NA1.967.50.45NA1859392.485.31.1123
Tomato SauceCanned Tomato Sauce no Salt27.80.2369.31.929.80.22NA53.65891.2220.44181
Canned Green PeasCanned Green Peas Solids39.70.16NA1.933.70.6NA1333433.373.971.4162
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids33.70.33NA1.9241.22NA49.63831.677.40.32144
Cooked Frozen Peas And OnionsBoiled and Drained Frozen Peas And Onions27.80.13NA1.8725.80.33NA67.52320.7973.40.58175
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt87.30.17NA1.8585.30.48NA89.38671.47.940.34165
Tomato Sauce with OnionsCanned Tomato Sauce with Onions33.70.36NA1.8537.70.6NA77.48201.610930.46171
Cooked AsparagusBoiled and Drained Asparagus45.60.3343.51.827.80.31NA1074451227.81.2184
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids47.60.14NA1.825.80.66NA37.71830.427.80.4188
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt51.60.075NA1.825.80.4NA37.72160.793.970.58185
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids47.60.14NA1.825.80.66NA37.71940.427.80.4188
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt51.60.075NA1.825.80.4NA37.72160.794980.58185
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt47.60.14NA1.825.80.66NA37.71940.45140.4188
Boiled Lotus RootBoiled and Drained Lotus Root51.60.43NA1.843.70.44NA1557201.289.30.65162
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans37.70.35NA1.7745.60.39NA75.43851.2140.87177
Minerals in Top 100 Cooked Vegetables with the highest Iron content per 7 oz
In the above table you can find and compare the amount of minerals in cooked vegetables , sorted by most amount of Iron per 7 ounces.
Top 5 cooked vegetables with most amount of iron per 7 ounces are:
- Baked Potato Skin
- Boiled Potato Skin no Salt
- Microwaved Potatoes Skin no Salt
- Boiled and Drained Garland Chrysanthemum
- Boiled and Drained Borage