Dried SpirulinaDried Spirulina Seaweed115130.610.53.274.9809512.3NANANA14.3228113
Dried Agar SeaweedSeaweed, agar, dried12141.20.240.0040.016032111.8NANANA30.624.685
Dried ChivesFreeze-dried Chives1234142.350.295.140255NANANANA1048479.4
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.457.7
Morel MushroomsRaw Morel Mushrooms1232.260.2600.85NA20.22.402.401112.448.3
Dried Ancho PeppersPeppers, ancho, dried111532.53.250.65170204NANANANA85.74743.4
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1246121.770.585.80273162NANANA84.57141.3
Dried Pasilla PeppersPeppers, pasilla, dried136963NANANA0203NANANANA1064939
Sun-dried TomatoesTomatoes, sun-dried102411.81.70.0444.40221149NANANA495636
Irishmoss SeaweedRaw Irishmoss Seaweed1940.640.130.0040.008048.82.42NANANA5.16635.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.52412035
Lemon Grass Raw Lemon Grass 3931.940.470.120.550100NANANANANA7.2232.4
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.371612531.6
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.630.6
Dried LeeksFreeze-dried Leeks12748.331.12.741.870296NANANANA41.360.330
Watermelon Seed KernelsDried Watermelon Seed Kernels221118839NA112060.8NANANANANA11229
Dried Goji BerriesGoji berries, dried13851.550NANA0306181NANANA51.656.627
Dried Oriental RadishesRadishes, oriental, dried10762.860.870.820.460252148NANANA9531.426.7
Cashew NutsRaw Cashew Nuts2195174310.2531012023.50.20.2231372.326.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.23468125.2
ParsleyFresh Parsley1433.140.520.0320.460253.37NANANA1311.824.6
Dried PepeaoPepeao, dried11831.75NANANA0322NANANANANA1924.4
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1286233.230.091120277163NANANA1144224
Dried ShallotsFreeze-dried Shallots138120.330.040.730320151NANANA62.34924
FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.622.7
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.322
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked12904.10.440.0481.930330NANANANANA19.422
Dried LongansLongans, dried11351.6NANANA0294NANANANANA19.421.4
Sunflower SeedsDried Sunflower Seed Kernels231820417.70.2491079.410.4NANA9.923482.521
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried11152NANANA0288NA81.872.634.32418.720.2
Potherb JuteRaw Potherb Jute1350.990.150.0080.46023NANANANANA18.519
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.318.7
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked94930.330.0361.42024316653.6516132.514.316
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.3428015.6
AlmondsNuts, almonds2298198150.01249085.517.30.440.6715.749.68414.7
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.414.6
Green SoybeansRaw Green Soybeans583273.11.511.2044NANANANA16.751.414
Dried PilinutsNuts, pilinuts, dried2854316124NA30015.8NANANANANA4314
PrunesRaw Dehydrated Prunes13452.90.23NA0.630354NANANANANA14.714
Chanterelle MushroomsRaw Chanterelle Mushrooms1272.1NANANANA27.24.604.60155.913.8
Jerusalem-artichokesRaw Jerusalem-artichokes2900.04000.004069.238NANANA6.357.9413.5
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried14294.920.730.121.140323NANANANANA2113.4
Dried CoconutDried Coconut Meat261925622702.809429NANANA64.727.313
BorageRaw Borage83.32.780.67NA0.43012NANANANANA7.1413
Potato SkinRaw Potato Skin2300.40.10.040.13049.4NANANANA9.9210.213
Sprouted LentilsRaw Sprouted Lentils4212.20.230.150.72088NANANANANA35.612.7
Young Lima BeansRaw Young Lima Beans4483.40.790.541.120805.87NANANA19.42712.5
Dandelion GreensRaw Dandelion Greens1792.780.670.171.04036.52.8NANANA1410.712.3
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.54612
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans67520.240.740.420129NANANANA22.63912
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.411.5
Kelp SeaweedRaw Kelp Seaweed1712.220.980.0160.0790382.4NANANA5.166.6711.3
TamarindsRaw Tamarinds9492.41.0800.230248154NANANA20.21111
SpirulinaRaw Spirulina Seaweed1031.550.540.170.2509.61.2NANANA1.623.511
SpinachRaw Spinach911.550.250.550.1014.41.670.60.440.288.7311.410.8
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained845567.50.317.87093NANANANA232010.6
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked9572.020.06700.29024921249.613131.32913.510.6
Grape LeavesRaw Grape Leaves3698.41.333.40.59068.725NANANA43.722.210.4
Beet GreensRaw Beet Greens87.30.520.0790.0160.160172NANANA14.78.7310.2
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.410
Native PersimmonsRaw Native Persimmons5041.6NANANA0133NANANANANA3.189.92
Dried BeechnutsNuts, beechnuts, dried228619822.76.75730133NANANANANA24.69.76
BrazilnutsDried Brazilnuts2616266640.1497046.69.25009.2529.8579.64
CoconutRaw Coconut Meat140513311801.45060.424.7NANANA35.713.29.64
DockRaw Dock87.32.78NANANA012.7NANANANA11.57.949.53
Fireweed LeavesRaw Fireweed Leaves40911NANANA076.3NANANANA4218.79.53
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled146515.52.920.655.50311NANANANANA209.5
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled148417.73.320.756.230307NANANANA46.425.49.45
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared5522.780.730.480.670100NANANANA2035.69.33
Chrysanthemum LeavesRaw Chrysanthemum Leaves952.22NANANA012NANANANA1213.39.13
Garland ChrysanthemumRaw Garland Chrysanthemum952.22NANANA012NANANANA1213.39.1
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried14417.21.060.181.660317NANANANANA279.1
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)131013812201.5026.4NANANANA8.7314.49.05
Sprouted PeasRaw Sprouted Peas4922.70.490.241.050108NANANANANA358.97
Taro LeavesRaw Taro Leaves1672.940.60.370.85026.612NANANA14.719.88.93
Pumpkin LeavesRaw Pumpkin Leaves75.41.60.820.0480.0409.25NANANANANA12.58.8
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared5241.750.40.280.580100NANANANA24308.77
RowalRaw Rowal4417.940.97NANANA955624.3749.624.69.138.73
CornsaladRaw Cornsalad83.31.6NANANA014.3NANANANANA7.948.65
Wakame SeaweedRaw Wakame Seaweed1792.540.520.0080.04036.32.58NANANA2128.65
AsparagusRaw Asparagus79.40.480.160.040.16015.47.463.972.580.918.338.738.5
Broccoli RaabRaw Broccoli Raab87.31.940.330.750.12011.31.50.670.40.4410.712.68.5
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.58.4
LeeksRaw Leeks2421.20.160.390.2705615.5NANANA7.145.958.33
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked10402.50.140.0080.580277247NANANA29.87.428.33
Sprouted SoybeansRaw Sprouted Soybeans48426.63.71.7713.2038NANANANA4.37528.33
Edible Podded PeasRaw Edible Podded Peas1670.790.150.0520.303016NANANA10.3118.26
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips1192.74NANANA013NANANANANA218.1
Raw Dried FigsFigs, dried, uncooked9883.70.5701.37025319091980.2839138.06
Frozen Podded PeasPeas, edible-podded, frozen, unprepared1671.20.230.0790.45028.6NANANANA12.3117.94
PurslaneRaw Purslane79.41.430.240.70.43013.5NANANANANA8.067.9
Sprouted Pinto BeansRaw Sprouted Pinto Beans2463.570.431.330.75046NANANANANA217.8
Sprouted Navy BeansRaw Sprouted Navy Beans2662.780.341.030.58051.8NANANANANA24.47.66
Leafy Tips CowpeasRaw Leafy Tips Cowpeas1150.990.260.170.24019NANANANANA16.37.62
Young BroadbeansRaw Young Broadbeans2862.40.550.750.48046.4NANANANA16.722.27.54
Dried Zante CurrantsCurrants, zante, dried11510.870.340.0480.140306247129118017.513.67.46
EpazoteRaw Epazote1272.06NANANA029.5NANANANA151.37.46
Agar SeaweedRaw Agar Seaweed1030.120.02400026.81.1NANANA22.147.4
MulberriesRaw Mulberries1711.550.110.0040.8203932NANANA6.755.77.34
SuccotashRaw Succotash3934.050.750.31.64077.8NANANANA15207.26
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in raw fruits, nuts & vegetables , sorted by most amount of Iron per 14 ounces.
Top 5 raw fruits, nuts & vegetables with most amount of iron per 14 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Dried Whole Sesame Seeds
- Raw Morel Mushrooms