Dried SpirulinaDried Spirulina Seaweed1206.1NA28.51951.9NA11813637.2104824.68
Dried Agar SeaweedSeaweed, agar, dried6250.61NA21.47704.3NA5211257.41025.88.7
Dried ChivesFreeze-dried Chives8130.69NA206401.35NA51829609.4705.122
Morel MushroomsRaw Morel Mushrooms430.63NA12190.59NA1944112.2212.0389.6
Dried Ancho PeppersPeppers, ancho, dried610.51NA111131.28NA20124112.9431.4222.6
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1341.4NA10.41881.9NA32731703.71932.42
Dried Pasilla PeppersPeppers, pasilla, dried970.42NA9.831301.58NA26722223.2891.415
Sun-dried TomatoesTomatoes, sun-dried1101.42NA9.11941.85NA35634275.5107214.6
Irishmoss SeaweedRaw Irishmoss Seaweed720.15NA8.91440.37NA157630.7671.9581.3
Lemon Grass Raw Lemon Grass 650.27NA8.17605.22NA1017230.762.2370.6
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated360.06NA8.07840.71NA32358NA5260.3189.6
Dried LeeksFreeze-dried Leeks3600.66NA7.61612.63NA34624005.7350.662
Baked Potato SkinPotatoes, baked, skin, without salt340.82NA7.04430.62NA1015730.7210.4947.3
Dried Goji BerriesGoji berries, dried190NANA6.8NANANANANANA298NA7.5
Dried Oriental RadishesRadishes, oriental, dried6291.63NA6.731700.54NA20434940.72782.1319.7
Canned Small Ripe OlivesCanned Small Ripe Olives880.25NA6.340.02NA380.97350.2280
ParsleyFresh Parsley1380.15NA6.2500.16NA585540.1561.0787.7
Dried PepeaoPepeao, dried1135.07NA6.141461.15NA11670845.3707.511
Boiled Potato SkinBoiled Potato Skin no Salt450.88NA6.07301.34NA544070.3140.4477.8
Sun-dried Chile PeppersSun-dried Hot Chile Peppers450.23NA6.04880.82NA15918703.5911.027.15
Dried ShallotsFreeze-dried Shallots1830.43NA61041.4NA29616505.7591.932
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt460.88NA5.94370.98NA826500.5160.5163.5
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked380.49NA5.5570.41NA1621351NA100.787.5
Dried LongansLongans, dried450.81NA5.4460.25NA196658NA480.2217.6
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried630.23NA5.1NA31NA68217050.3920
Potherb JuteRaw Potherb Jute2080.26NA4.76640.12NA835590.980.7987.7
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked280.36NA4.06420.31NA1199960.570.5732
Yeast extract spreadYeast extract spread670.25NA4.041800.26NA104210027.633804.241
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum690.13NA3.74180.36NA435690.3530.292
Boiled BorageBoiled and Drained Borage1020.14NA3.64570.39NA554910.9880.2292
Boiled SpinachBoiled and Drained Spinach1360.1737.83.57870.94NA564661.5700.7691
Green SoybeansRaw Green Soybeans1970.13NA3.55650.55NA1946201.5150.9967.5
PrunesRaw Dehydrated Prunes720.61NA3.52640.31NA1121058NA50.754
Chanterelle MushroomsRaw Chanterelle Mushrooms150.35NA3.47130.29NA575062.290.7190
Jerusalem-artichokesRaw Jerusalem-artichokes140.14NA3.4170.06NA784290.740.1278
Canned Jumbo OlivesCanned Ripe Jumbo Olives940.23NA3.3240.02NA390.97350.2284.3
BorageRaw Borage930.13NA3.3520.35NA534700.9800.293
Potato SkinRaw Potato Skin300.42NA3.24230.6NA384130.3100.3583.3
Sprouted LentilsRaw Sprouted Lentils250.35NA3.2370.51NA1733220.6111.567.3
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves430.13NA3.2380.36NA794380.980.293
Boiled Potherb JuteBoiled and Drained Potherb Jute2110.26NA3.14620.12NA725500.9110.7987
Young Lima BeansRaw Young Lima Beans340.32NA3.14581.2NA1364671.880.7870.2
Canned Hearts Of PalmHearts of palm, canned580.13NA3.13381.4NA651770.74261.1590
Dandelion GreensRaw Dandelion Greens1870.17NA3.1360.34NA663970.5760.4185.6
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils140.34NA3.1350.5NA1532840.6101.668.7
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans580.098NA3600.55NA1177561.5920.7755.8
Canned Grape LeavesGrape leaves, canned2891.84NA2.98140.29NA34290.928530.476
Tomato PasteCanned Tomato Paste360.37NA2.98420.3NA8310145.3590.6373.5
Kelp SeaweedRaw Kelp Seaweed1680.13NA2.851210.2NA42890.72331.2381.6
Prune pureePrune puree31NANA2.8NANANA72852NA23NA30
TamarindsRaw Tamarinds740.086NA2.892NANA1136281.3280.131.4
SpirulinaRaw Spirulina Seaweed120.6NA2.8190.19NA111270.7980.291
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans520.088NA2.7540.49NA1006461.4830.6958
SpinachRaw Spinach990.13NA2.7790.9NA495581790.5391
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained470.47NA2.68810.47NA139156532660.7854
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked550.34NA2.66320.24NA7111622.2100.3931
Grape LeavesRaw Grape Leaves3630.42NA2.63952.86NA912720.990.6773.3
Seeded RaisinsRaisins, seeded280.3NA2.6300.27NA758250.6280.1816.6
Beet GreensRaw Beet Greens1170.19NA2.57700.39NA417620.92260.3891
KimchiCabbage Kimchi330.024NA2.514NANA241510.54980.2294
Native PersimmonsRaw Native Persimmons27NANA2.5NANANA26310NA1NA64.4
Boiled Green SoybeansBoiled and Drained Green Soybeans1450.12NA2.5600.5NA1585391.4140.9168.6
Boiled Young Lima BeansBoiled and Drained Young Lima Beans320.31NA2.45741.25NA1305702170.7967
DockRaw Dock440.13NA2.41030.35NA633900.940.293
Fireweed LeavesRaw Fireweed Leaves4290.32NA2.41566.7NA1084940.9342.6670.8
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas590.09NA2.4280.28NA582170.850.4986.6
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared260.21NA2.35550.88NA1224413.661.5864
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves1510.086NA2.32340.87NA673440.990.4981.7
Chrysanthemum LeavesRaw Chrysanthemum Leaves1170.14NA2.3320.94NA545670.31180.7191
Canned SpinachCanned Spinach, Solids with Salt1270.18NA2.3760.6NA443461.43220.4692
Garland ChrysanthemumRaw Garland Chrysanthemum1170.14NA2.3320.94NA54567NA1180.7191
Boiled Swiss ChardBoiled and Drained Swiss Chard580.16NA2.26860.33NA335490.91790.3393
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed160.2NA2.26230.17NA66554NA40.3262
Sprouted PeasRaw Sprouted Peas360.27NA2.26560.44NA1653810.6201.0562.3
Taro LeavesRaw Taro Leaves1070.27NA2.25450.71NA606480.930.4185.7
Pumpkin LeavesRaw Pumpkin Leaves390.13NA2.22380.36NA1044360.9110.293
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared350.13NA2.2500.7NA1044522.1520.6365.5
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained19NANA2.262.3NA1446NA10.1270.6
RowalRaw Rowal151.06NA2.2320.16NA52131NA40.4371.4
CornsaladRaw Cornsalad380.13NA2.18130.36NA534590.940.5993
Wakame SeaweedRaw Wakame Seaweed1500.28NA2.181071.4NA80500.78720.3880
AsparagusRaw Asparagus240.19NA2.14140.16NA522022.320.5493
Broccoli RaabRaw Broccoli Raab1080.042NA2.14220.4NA731961330.7793
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 230.18NA2.12500.79NA1223753.451.4266
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans160.39NA2.11110.45NA1033170.6140.9776
LeeksRaw Leeks590.12NA2.1280.48NA351801200.1283
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked340.37NA2.1330.33NA595330.260.3926.7
Sprouted SoybeansRaw Sprouted Soybeans670.43NA2.1720.7NA1644840.6141.1769
Boiled DockBoiled and Drained Dock380.11NA2.08890.3NA523210.930.1794
Edible Podded PeasRaw Edible Podded Peas430.079NA2.08240.24NA532000.740.2789
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips840.2NA2.04850.54NA996080.9110.389.3
Raw Dried FigsFigs, dried, uncooked1620.29NA2.03680.51NA676800.6100.5530
Frozen Podded PeasPeas, edible-podded, frozen, unprepared500.076NA2230.24NA511920.740.4189.3
PurslaneRaw Purslane650.11NA2680.3NA444940.9450.1793
Sprouted Pinto BeansRaw Sprouted Pinto Beans430.32NA1.97530.37NA943070.61530.581.3
Boiled Podded PeasBoiled and Drained Podded Peas420.077NA1.97260.17NA552400.740.3789
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans280.2NA1.96560.81NA1124111.7290.5572.4
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach1530.16NA1.96820.72NA503025.5970.4989
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens1520.15NA1.94260.48NA342241.2150.4190
Sprouted Navy BeansRaw Sprouted Navy Beans150.36NA1.931010.41NA1003070.6130.8979
Minerals in Top 100 Fruits & Vegetables with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in all fruits & vegetables , sorted by most amount of Iron per 100 grams.
Top 5 fruits & vegetables with most amount of iron per 100 grams are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Morel Mushrooms
- Dried Ancho Peppers