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
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
Lemon Grass Raw Lemon Grass 3931.940.470.120.550100NANANANANA7.2232.4
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated1230.670.2NANANA22.3NANANANA187.432
Dried LeeksFreeze-dried Leeks12748.331.12.741.870296NANANANA41.360.330
Baked Potato SkinPotatoes, baked, skin, without salt7860.40.10.040.1301835.56NANANA31.41728
Dried Goji BerriesGoji berries, dried13851.550NANA0306181NANANA51.656.627
Dried Oriental RadishesRadishes, oriental, dried10762.860.870.820.460252148NANANA9531.426.7
Canned Small Ripe OlivesCanned Small Ripe Olives46043.39.0502.50240NANANA6.353.3325
ParsleyFresh Parsley1433.140.520.0320.460253.37NANANA1311.824.6
Dried PepeaoPepeao, dried11831.75NANANA0322NANANANANA1924.4
Boiled Potato SkinBoiled Potato Skin no Salt3100.40.10.040.13068.3NANANANA1311.424
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1286233.230.091120277163NANANA1144224
Dried ShallotsFreeze-dried Shallots138120.330.040.730320151NANANA62.34924
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt5240.40.10.040.130118NANANANA2217.423.6
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked12904.10.440.0481.930330NANANANANA19.422
Dried LongansLongans, dried11351.6NANANA0294NANANANANA19.421.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried11152NANANA0288NA81.872.634.32418.720.2
Potherb JuteRaw Potherb Jute1350.990.150.0080.46023NANANANANA18.519
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked94930.330.0361.42024316653.6516132.514.316
Yeast extract spreadYeast extract spread7343.570000816.3500025.89516
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum79.40.360.0870.0240.130177.98NANANA9.136.515
Boiled BorageBoiled and Drained Borage993.20.78NA0.5014NANANANANA8.314.4
Boiled SpinachBoiled and Drained Spinach911.030.170.370.0670151.7NANANA9.5311.814
Green SoybeansRaw Green Soybeans583273.11.511.2044NANANANA16.751.414
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
Canned Jumbo OlivesCanned Ripe Jumbo Olives32127.33.60.162.16022.30NANANA9.923.8513
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
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves83.30.870.450.0240.02013.52.74NANANA10.710.812.7
Boiled Potherb JuteBoiled and Drained Potherb Jute1470.790.120.0080.370293.97NANANA7.9414.612.5
Young Lima BeansRaw Young Lima Beans4483.40.790.541.120805.87NANANA19.42712.5
Canned Hearts Of PalmHearts of palm, canned1112.460.520.0750.73018.3NANANANA9.531012.4
Dandelion GreensRaw Dandelion Greens1792.780.670.171.04036.52.8NANANA1410.712.3
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils4011.80.210.140.66084.3NANANANANA3512.3
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans67520.240.740.420129NANANANA22.63912
Canned Grape LeavesGrape leaves, canned2747.81.243.350.58046.5NANANANA39.31712
Tomato PasteCanned Tomato Paste3251.870.40.0280.607548.323.2231.216.31712
Kelp SeaweedRaw Kelp Seaweed1712.220.980.0160.0790382.4NANANA5.166.6711.3
Prune pureePrune puree10200.790.064NANA02581555588.5NA138.3311
TamarindsRaw Tamarinds9492.41.0800.230248154NANANA20.21111
SpirulinaRaw Spirulina Seaweed1031.550.540.170.2509.61.2NANANA1.623.511
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans6431.90.230.70.390123NANANANA21.43710.8
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
Seeded RaisinsRaisins, seeded11752.140.710.150.480311NANANANA271010.3
Beet GreensRaw Beet Greens87.30.520.0790.0160.160172NANANA14.78.7310.2
KimchiCabbage Kimchi59.520.270.540.4109.534.2NANANA6.354.379.92
Native PersimmonsRaw Native Persimmons5041.6NANANA0133NANANANANA3.189.92
Boiled Green SoybeansBoiled and Drained Green Soybeans56025.42.941.410.5044NANANANA16.7499.92
Boiled Young Lima BeansBoiled and Drained Young Lima Beans4881.270.290.20.410946.47NANANA21.4279.72
DockRaw Dock87.32.78NANANA012.7NANANANA11.57.949.53
Fireweed LeavesRaw Fireweed Leaves40911NANANA076.3NANANANA4218.79.53
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas2061.50.290.0990.56035.819NANANA12.3149.53
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared5522.780.730.480.670100NANANANA2035.69.33
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves2383.70.600.06044.33.97NANANA7.94219.2
Chrysanthemum LeavesRaw Chrysanthemum Leaves952.22NANANA012NANANANA1213.39.13
Canned SpinachCanned Spinach, Solids with Salt9120.320.710.13013.51.6NANANA9.53119.13
Garland ChrysanthemumRaw Garland Chrysanthemum952.22NANANA012NANANANA1213.39.1
Boiled Swiss ChardBoiled and Drained Swiss Chard79.40.320.0480.0120.099016.44.37NANANA8.337.468.97
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed5281.670.180.020.790135NANANANANA7.988.97
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
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained4251.35NANANANA11276.535.8400.0419.42.228.73
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
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 5242.60.690.460.6309417.7NANANA25.433.78.4
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans3103.20.391.20.67059.6NANANANANA288.37
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
Boiled DockBoiled and Drained Dock79.42.54NANANA011.6NANANANA10.37.268.26
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
Boiled Podded PeasBoiled and Drained Podded Peas1670.910.170.060.3402816NANANA11137.8
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans4171.20.270.190.390775.44NANANA1926.47.78
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach1353.450.621.4700192.020.360.790.8314.7167.78
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens1151.670.390.470.2019.82.98NANANA13.513.37.7
Sprouted Navy BeansRaw Sprouted Navy Beans2662.780.341.030.58051.8NANANANANA24.47.66
Macronutrients in Top 100 Fruits & Vegetables with the highest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in all fruits & vegetables , sorted by most amount of Iron per 14 ounces.
Top 5 fruits & vegetables with most amount of iron per 14 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Morel Mushrooms
- Dried Ancho Peppers