Morel MushroomsRaw Morel Mushrooms1392NA39.361.31.9NA62613267.167.76.55289
Irishmoss SeaweedRaw Irishmoss Seaweed1470.3NA182940.76NA3201291.431373.98166
ParsleyFresh Parsley3830.41NA17.21390.44NA16115390.281562.97244
BorageRaw Borage4430.62NA15.72481.66NA25222384.33810.95443
Potherb JuteRaw Potherb Jute6120.75NA141880.36NA24416442.6523.52.32258
SpinachRaw Spinach4300.57NA11.83433.9NA21324264.353432.3397
Pumpkin LeavesRaw Pumpkin Leaves2050.7NA11.72001.87NA54722954.74581.05489
Beet GreensRaw Beet Greens5320.87NA11.73181.78NA18634644.110271.73414
DockRaw Dock2000.6NA114681.6NA28617734.1180.91423
Chanterelle MushroomsRaw Chanterelle Mushrooms471.1NA1140.60.89NA17815816.88282.2281
SpirulinaRaw Spirulina Seaweed462.3NA10.7730.72NA42.34882.73770.77349
AsparagusRaw Asparagus1200.95NA10.7700.79NA260101011.5102.7466
CornsaladRaw Cornsalad1810.64NA10.4621.7NA25221864.3192.8442
PurslaneRaw Purslane3250.57NA9.953401.5NA22024704.52250.85464
Dried SpirulinaDried Spirulina Seaweed41.42.1NA9.8367.20.66NA40.74702.53610.691.6
Broccoli RaabRaw Broccoli Raab4910.19NA9.731001.8NA3328914.551503.5421
Chrysanthemum LeavesRaw Chrysanthemum Leaves4880.57NA9.61333.93NA22523631.254922.96381
Garland ChrysanthemumRaw Garland Chrysanthemum4880.57NA9.541333.93NA2252363NA4922.96381
Butterhead LettuceRaw Butterhead Lettuce2690.12NA9.541001.38NA25418314.638.51.54736
Swiss ChardRaw Swiss Chard2680.94NA9.474261.93NA24219954.7411211.9488
Red Leaf LettuceRaw Red Leaf Lettuce2540.22NA9.23921.56NA215143811.51921.54736
Water ConvolvulusRaw Water Convolvulus 4050.12NA8.83740.84NA20516424.745950.95487
Lemon Grass Raw Lemon Grass 65.70.27NA8.2560.65.28NA1027300.716.062.2571.3
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared5430.24NA7.7685.71.05NA1143904.385.70.76443
Coriander LeavesRaw Coriander Leaves2910.98NA7.71131.85NA20922653.92002.17401
Agar SeaweedRaw Agar Seaweed2080.23NA7.152581.43NA19.28692.734.62.23351
Dried Agar SeaweedSeaweed, agar, dried2040.2NA72521.4NA173682.433.31.92.84
Dandelion GreensRaw Dandelion Greens4160.38NA6.9800.76NA1478821.11690.91190
Frozen Turnip GreensFrozen Turnip Greens, Unprepared5360.26NA6.861231.68NA1238364.154.50.77422
Mustard SpinachRaw Mustard Spinach9550.34NA6.8501.85NA12720413.64950.77419
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips2800.67NA6.82831.8NA3302027336.71298
Kelp SeaweedRaw Kelp Seaweed3910.3NA6.632810.47NA982071.635422.86190
Leafy Tips CowpeasRaw Leafy Tips Cowpeas2170.66NA6.621481.76NA3115693.1241310
Frozen Mustard GreensFrozen Mustard Greens, Unprepared5800.34NA6.45751.7NA1508503.51451.15466
Dried ChivesFreeze-dried Chives2610.22NA6.432060.43NA1679523.0222.51.650.64
Chinese CabbageRaw Chinese Cabbage8080.16NA6.151461.22NA28519383.855001.46733
Mustard GreensRaw Mustard Greens4260.61NA6.07119NANA21514223.33740.93336
EpazoteRaw Epazote8590.59NA5.883789.7NA26919782.81343.44279
ArugulaRaw Arugula6400.3NA5.841881.3NA20814761.21081.88367
Green Leaf LettuceRaw Green Leaf Lettuce2400.19NA5.7386.71.67NA193129341871.2633
New Zealand SpinachRaw New Zealand Spinach4140.66NA5.72794.56NA20092959292.7671
White Icicle RadishesRaw White Icicle Radishes1930.71NA5.764.30.24NA200200051140.93681
Romaine LettuceRaw Cos Or Romaine Lettuce1940.28NA5.782.40.91NA17614532.35471.35557
Potato SkinRaw Potato Skin51.70.73NA5.639.71.04NA65.57120.5217.20.6144
Taro ShootsRaw Taro Shoots1090.8NA5.4572.71.1NA25530188.29.14.64871
Taro LeavesRaw Taro Leaves2550.64NA5.361071.7NA14315432.147.140.98204
ChivesRaw Chives3070.52NA5.331401.24NA1939873101.87302
Laver SeaweedRaw Laver Seaweed2000.75NA5.145.72.82NA166101721373243
Edible Podded PeasRaw Edible Podded Peas1020.19NA4.95570.58NA1264761.679.520.64212
EndiveRaw Endive3060.58NA4.988.22.47NA16518471.181294.65552
Wakame SeaweedRaw Wakame Seaweed3330.63NA4.842383.1NA1781111.5619380.84178
Frozen Podded PeasPeas, edible-podded, frozen, unprepared1190.18NA4.7654.80.56NA1214571.679.520.98213
Pumpkin FlowersRaw Pumpkin Flowers260NANA4.67160NANA32711534.6733.3NA634
Jerusalem-artichokesRaw Jerusalem-artichokes190.19NA4.6623.30.082NA1075880.965.480.16107
Spring Or Scallions OnionsRaw Spring Or Scallions Onions2250.26NA4.6362.50.5NA1168631.88501.2281
KaleRaw Kale7260.15NA4.57942.63NA1579942.571511.1256
Frozen TurnipsFrozen Turnips, Unprepared1440.28NA4.3862.50.44NA1258562.51560.88598
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1390.68NA4.171170.82NA3043432.6264404
CardoonRaw Cardoon4121.36NA4.12471.5NA13523531.1810001553
Garden CressRaw Garden Cress2530.53NA4.061191.73NA23818942.843.80.72279
Oyster MushroomsRaw Oyster Mushrooms9.10.74NA4.0354.50.34NA36412737.8854.52.33270
Chicory GreensRaw Chicory Greens4351.3NA3.91301.87NA20418261.31961.83400
Dried Ancho PeppersPeppers, ancho, dried21.70.18NA3.940.20.46NA71.58581.0315.30.518.05
Fiddlehead FernsRaw Fiddlehead Ferns940.94NA3.851001.5NA2971088NA2.942.44261
Baby Zucchini SquashRaw Baby Zucchini Squash1000.46NA3.761570.93NA44321861.4314.33.95442
NopalesRaw Nopales10250.33NA3.73252.86NA10016064.381311.56588
Welsh OnionsRaw Welsh Onions530.21NA3.667.60.4NA1446241.76501.53266
Sun-dried TomatoesTomatoes, sun-dried42.60.55NA3.52750.72NA13813282.1341.50.775.64
LeeksRaw Leeks970.2NA3.44460.79NA57.42951.6432.80.2136
Turnip GreensRaw Turnip Greens5941.1NA3.44971.46NA1319253.751250.59280
Yellow Snap BeansRaw Yellow Snap Beans1190.22NA3.3580.60.69NA1236741.9419.40.77291
Green Snap BeansRaw Green Snap Beans1190.2261.33.3280.60.71341236811.9419.40.77291
Frozen KaleFrozen Kale, Unprepared4860.16NA3.3264.31.6NA10411893.253.60.64325
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers42.70.44NA3.3600.6NA10410101.1861.50.770.64
Yellow TomatoesRaw Yellow Tomatoes73.30.67NA3.27800.8NA24017202.671531.87635
Brussels SproutsRaw Brussels Sprouts980.16NA3.2653.50.78NA1609053.72580.98200
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared6090.16NA3.24881.9NA827674.241450.79271
Sprouted Pinto BeansRaw Sprouted Pinto Beans69.40.52NA3.1885.50.59NA1524950.972470.81131
Flower Clusters BroccoliRaw Flower Clusters Broccoli1710.16NA3.1489.30.82NA236116110.7961.43324
Broccoli LeavesRaw Broccoli Leaves1710.16NA3.1489.30.82NA236116110.7961.43324
Broccoli StalksRaw Broccoli Stalks1710.16NA3.1489.30.82NA236116110.7961.43324
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared2150.15NA3.169.21.13NA19281510.8921.85352
Sesbania FlowerRaw Sesbania Flower70.4NANA3.144.4NANA1116813.3355.6NA339
Enoki MushroomsRaw Enoki Mushrooms00.29NA3.143.20.2NA2849705.958.11.76239
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared450.27NA3.1400.59NA854551250.3470
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared450.27NA3.1400.59NA854551250.3470
PumpkinRaw Pumpkin80.80.49NA3.08460.48NA16913081.153.851.23352
WaxgourdRaw Waxgourd1460.18NA3.08770.45NA146461.548544.7739
CeltuceRaw Celtuce2170.22NA3.061563.82NA21718335611.5525
Frozen AsparagusFrozen Asparagus, Unprepared1040.57NA3.0458.30.85NA26710547.133.32.46383
Sprouted Mung BeansRaw Sprouted Mung Beans43.30.55NA3.03700.63NA1804972201.37301
Sprouted LentilsRaw Sprouted Lentils23.60.33NA3.03350.48NA1633040.5710.41.4263.5
Green Hot Chili PeppersRaw Green Hot Chili Peppers450.44NA362.50.59NA1158501.2517.50.75219
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared1060.29NA376.51.44NA16512821.1811.81.24557
Tahitian TaroRaw Tahitian Taro2930.16NA2.951070.36NA10213771.61140.2200
Orange TomatoesRaw Orange Tomatoes31.30.39NA2.94500.55NA18113252.52630.88592
Iceberg LettuceRaw Iceberg Lettuce1290.18NA2.93500.89NA14310070.7171.41.07683
Sprouted Navy BeansRaw Sprouted Navy Beans22.40.53NA2.91510.61NA1494580.919.41.33118
Dried Pasilla PeppersPeppers, pasilla, dried280.12NA2.8537.70.46NA77.46440.9325.80.414.3
Grape LeavesRaw Grape Leaves3900.45NA2.831023.07NA982920.979.680.7279
Minerals in Top 100 Raw Vegetables with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in raw vegetables , sorted by most amount of Iron per 100 calories.
Top 5 raw vegetables with most amount of iron per 100 calories are:
- Raw Morel Mushrooms
- Raw Irishmoss Seaweed
- Fresh Parsley
- Raw Borage
- Raw Potherb Jute