Canned ButterburButterbur, canned11331.23NA2166.73.27NA1334003013323264
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum3450.67NA18.7901.78NA21528451.52651462
KimchiCabbage Kimchi2200.16NA16.793NANA16010073.3333201.47629
Boiled SpinachBoiled and Drained Spinach5910.7616415.53784.07NA24320266.523043.3397
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves2050.63NA15.21811.7NA37620864.3380.95441
Boiled BorageBoiled and Drained Borage4080.57NA14.62281.54NA22019643.63520.88368
Boiled Swiss ChardBoiled and Drained Swiss Chard2900.82NA11.34301.67NA16527454.58951.65463
Canned Hearts Of PalmHearts of palm, canned2070.48NA111364.98NA2326322.515214.1322
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids8430.59NA10.81431.98NA1501007519791.64676
Boiled DockBoiled and Drained Dock1900.57NA10.44451.5NA26016054.5150.85468
Canned SpinachCanned Spinach, Solids with Salt5520.78NA103302.6NA19115046.114002399
Canned AsparagusCanned Asparagus Solids84.20.51NA9.6352.60.89NA2269058.9515112.1495
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage7750.16NA8.67921.2NA24230923.332831.4796
Boiled Potherb JuteBoiled and Drained Potherb Jute5700.69NA8.51680.33NA19514862.4329.72.14236
Canned Spinach with LiquidsCanned Spinach Solids and Liquids4370.61NA8.32952.6NA16812116.33952.2491
Canned Turnip GreensCanned Turnip Greens no Salt6210.44NA7.951051.4NA1117423.71531.2498
Boiled Potato SkinBoiled Potato Skin no Salt57.71.13NA7.838.51.7NA69.25220.38180.56100
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids1580.51377.7468.40.79NA1058953.1634791487
Canned PimentoPimento, canned260.21NA7.3260.4NA746870.87610.83405
Boiled Beet GreensBoiled and Drained Beet Greens4220.93NA7.042521.9NA15233673.338931.85330
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids850.54NA6.9655.60.42NA66.77151.561891.26329
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt1930.25NA6.886.71.37NA120613012802.4634
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens5240.52NA6.789.71.64NA1177724.1451.71.4312
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus2700.11NA6.61500.72NA21014204.56100.8465
Cooked Malabar SpinachMalabar spinach, cooked5390.48NA6.432091.1NA15711133.92391.3402
Canned Green Chili PeppersPeppers, chili, green, canned171NANA6.3319NANA52.45381.4318900.43444
Boiled White MushroomsBoiled and Drained White Mushrooms21.41.8NA6.2430.41NA311127142.57.143.1325
Cooked Napa CabbageCabbage, napa, cooked2420.8NA6.1766.71.7NA1587253.33921.17803
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids1600.47NA686.72.23NA1276131.33931.33631
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids1600.47NA686.72.23NA1276531.33931.33631
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt1600.47NA686.72.23NA1276531.3317271.33631
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots2650.63NA6701.7NA1659204.5900.95465
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens5320.31NA5.968.41.55NA1267323.161321.05494
Canned BeetsCanned Beets, Solids48.40.19855.87550.93NA554771.66260.68293
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers2470.67NA5.87167NANA2277074.67400.67635
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach4500.47NA5.762412.1NA147888162851.44262
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach4000.64NA5.52674.4NA1838507.58922.6790
Boiled Dandelion GreensBoiled and Drained Dandelion Greens4240.35NA5.4572.70.7NA1277030.911330.85272
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes1310.43NA5.1460.23NA777962.38500.65352
Cooked Broccoli RaabBroccoli raab, cooked4720.3NA5.11081.52NA32813725.22242.16366
Boiled Mustard SpinachBoiled and Drained Mustard Spinach9880.31NA543.81.7NA11317813.7587.50.69591
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips3660.38NA568.61.14NA916173.1454.31.06260
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas3140.7NA4.952821.87NA19115954.127.31.1415
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt3580.58NA4.983.31.55NA11319173.758.330.88384
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 1730.15NA4.8590.74NA914361.89.10.91424
Boiled EscaroleBoiled and Drained Escarole without Salt3070.5844.74.886.72.57NA14716331.331274.6629
Boiled Podded PeasBoiled and Drained Podded Peas1000.18NA4.7620.4NA1315711.679.520.88212
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas1130.17NA4.6540.54NA1124171.549.60.94167
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt1300.19NA4.5651NA955452101.45467
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt1300.19NA4.5651NA95545212551.45467
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt350.67NA4.5280.74NA624920.38120.3948
Canned Straw MushroomsCanned Straw Mushrooms, Solids31.30.42NA4.47220.31NA19124447.512002.1281
Canned Green Sweet Peppers with LiquidsCanned Green Sweet Peppers Solids and Liquids2280.72NA4.44610.89NA1118111.6776061507
Canned Red Sweet Peppers with LiquidsCanned Red Sweet Peppers Solids and Liquids2280.72NA4.44610.89NA1118111.6776061507
Canned Grape LeavesGrape leaves, canned4192.67NA4.320.30.42NA49.3421.341350.58110
Boiled PurslaneBoiled and Drained Purslane4330.63NA4.283721.7NA206271152440.94520
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips1390.27NA4.26610.43NA1137912.61570.87407
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt1760.19NA4.24620.83NA1054571.912760.9445
Cooked AsparagusBoiled and Drained Asparagus1050.751004.1463.60.7NA245101827.763.62.73421
Canned Crushed TomatoesTomatoes, crushed, canned1060.57NA4.0662.50.57NA1009161.885810.84280
Tomato SauceCanned Tomato Sauce no Salt58.30.48145462.50.47NA11312382.5460.92380
Boiled Turnip GreensBoiled and Drained Turnip Greens6851.27NA41101.7NA14510154.51450.7466
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves2520.14NA3.8756.71.45NA1125731.5150.82136
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans260.51NA3.8660.58NA1584381.2181.8169
Cooked Ripe Red TomatoesTomatoes, red, ripe, cooked610.42NA3.78500.58NA15612112.78610.78524
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans1310.29NA3.6671.40.84NA1118541.148.571.03255
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids1171.3NA3.6750.61NA26722553502.33801
Tomatoes in JuiceCanned Red Ripe Tomatoes in Tomato Juice2060.33323.5662.50.43NA10611944.3862.50.75592
Baked Potato SkinPotatoes, baked, skin, without salt170.41NA3.5621.70.31NA512890.3510.60.2524
Boiled LeeksBoiled and Drained Leeks970.2NA3.55450.8NA552811.632.30.19293
Cooked Tahitian TaroCooked Tahitian Taro no Salt3390.17NA3.551160.38NA15214161.81230.23197
Boiled Garden CressBoiled and Drained Garden Cress2650.5NA3.481131.6NA20915353.934.80.65402
Boiled CollardsBoiled and Drained Collards4270.15NA3.4263.61.55NA973551.545.50.7273
Boiled Mustard GreensBoiled and Drained Mustard Greens4540.56NA3.3550NANA1626232.334.60.85353
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts1000.23NA3.3355.60.63NA1568814.1758.30.92247
Cooked NopalesCooked Nopales no Salt10930.33NA3.333132.7NA10713004.671331.4629
Boiled CardoonBoiled and Drained Cardoon327NANA3.31950.6NA10517824.558000.82425
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids970.27NA3.3501.27NA100363711130.9302
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers500.28NA3.2543.80.61NA81.34501.25250.31592
Canned MushroomsCanned Mushrooms, Solids440.94NA3.16600.34NA26451616.417002.88364
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans1750.22NA3.1485.71.15NA1114501.43321.7327
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus1000.58NA3.155.60.78NA27295621.716.72.28523
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards5830.15NA3.183.31.84NA756974.171390.75246
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans570.58NA3.166.70.67NA1334812.8647.62.24445
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils140.33NA3.0734.70.5NA1512810.599.91.668
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips1240.59NA32761.58NA22617712.6538.20.88261
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans680.49NA3820.56NA1364452.732320.77425
Canned Seasoned Snap BeansBeans, snap, canned, all styles, seasoned, solids and liquids1380.38NA2.9481.31.95NA1005811.2523310.88589
Cooked Taro ShootsCooked Taro Shoots no Salt1000.67NA2.93570.93NA18624577.1414.33.86681
Cooked Chopped Frozen Green Sweet PeppersBoiled Chopped Frozen Green Sweet Peppers44.40.24NA2.9390.54NA72.24001.122.20.28526
Boiled PumpkinBoiled and Drained Pumpkin750.46NA2.85450.45NA1501150151.15468
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin1000.28NA2.8276.51.35NA14711411.1811.81.18557
Boiled WaxgourdBoiled and Drained Waxgourd1290.16NA2.771.40.4NA12135.71.437644.2686
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans20.50.5NA2.71420.57NA1324060.77181.2497
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans57.60.53NA2.769.70.6NA1155881.821.21.33271
Canned CarrotsCanned Carrots Solids1000.42NA2.56321.8NA967161.61681.04372
Cooked Chinese BroccoliBroccoli, chinese, cooked4550.28NA2.55821.2NA18611865.9321.77425
Steamed Sesbania FlowerSesbania flower, cooked, steamed, without salt100NANA2.5554.5NANA954863.250NA424
Microwaved Green Snap BeansBeans, snap, green, microwaved1670.27NA2.5851NA148979NA9.11.15273
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin1200.35NA2.471271.15NA24717601.33202.2635
Minerals in Top 100 Cooked Vegetables with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in cooked vegetables , sorted by most amount of Iron per 100 calories.
Top 5 cooked vegetables with most amount of iron per 100 calories are:
- Canned Butterbur
- Boiled and Drained Garland Chrysanthemum
- Cabbage Kimchi
- Boiled and Drained Spinach
- Boiled and Drained Pumpkin Leaves