Baked Potato SkinPotatoes, baked, skin, without salt7860.40.10.040.1301835.56NANANA31.41728
Boiled Potato SkinBoiled Potato Skin no Salt3100.40.10.040.13068.3NANANANA1311.424
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt5240.40.10.040.130118NANANANA2217.423.6
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
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
Canned Hearts Of PalmHearts of palm, canned1112.460.520.0750.73018.3NANANANA9.531012.4
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils4011.80.210.140.66084.3NANANANANA3512.3
Canned Grape LeavesGrape leaves, canned2747.81.243.350.58046.5NANANANA39.31712
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans6431.90.230.70.390123NANANANA21.43710.8
KimchiCabbage Kimchi59.520.270.540.4109.534.2NANANA6.354.379.92
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
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas2061.50.290.0990.56035.819NANANA12.3149.53
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves2383.70.600.06044.33.97NANANA7.94219.2
Canned SpinachCanned Spinach, Solids with Salt9120.320.710.13013.51.6NANANA9.53119.13
Boiled Swiss ChardBoiled and Drained Swiss Chard79.40.320.0480.0120.099016.44.37NANANA8.337.468.97
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
Boiled DockBoiled and Drained Dock79.42.54NANANA011.6NANANANA10.37.268.26
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
Boiled Beet GreensBoiled and Drained Beet Greens1070.790.120.0240.26021.72.4NANANA11.510.27.54
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans1980.830.150.0440.23042NANANANA7.54177.54
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids1073.730.380.0951.940198.5NANANA10.33.657.46
Canned AsparagusCanned Asparagus Solids75.42.580.580.061.0709.764.2NANANA6.358.57.26
Canned BeetsCanned Beets, Solids1230.560.0870.0160.18028.622NANANA7.143.67.22
Boiled Dandelion GreensBoiled and Drained Dandelion Greens1312.40.580.150.89025.42NANANA11.57.947.14
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips1391.50.340.450.18019.24.25NANANA12.3126.95
Boiled White MushroomsBoiled and Drained White Mushrooms1111.870.240.0040.710219.3NANANA8.738.66.9
Canned PimentoPimento, canned911.20.180.060.58020.210.8NANANA7.544.376.67
Boiled Sprouted PeasBoiled and Drained Sprouted Peas3892.020.360.180.77067.8NANANANANA286.63
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids2821.150.260.180.370533.7NANANA14.3166.4
Canned Young Lima Beans with Liquids and SaltCanned Young Lima Beans Solids and Liquids with Salt2821.150.260.180.37053NANANANA14.3166.4
Canned Spinach with LiquidsCanned Spinach Solids and Liquids75.41.470.240.480.091011.61.3NANANA8.738.376.27
Cooked Tahitian TaroCooked Tahitian Taro no Salt1752.70.550.340.78027NANANANANA16.56.2
Boiled Green PeasBoiled and Drained Green Peas3330.870.150.0750.3306223.51.630.5220.72221.36.1
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas3101.070.190.0950.42056.617.50.520.44161820.46.03
Boiled SuccotashBoiled and Drained Succotash4563.180.590.241.27097NANANANA18206.03
Canned Turnip GreensCanned Turnip Greens no Salt75.41.20.280.330.140111.67NANANA5.165.46
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids55.61.20.280.330.1409.6NANANANA6.755.46
Boiled Young BroadbeansBoiled and Drained Young Broadbeans24620.560.720.48040NANANANA14.3195.95
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated86532.515.5NA2.440135NANANANA12.713.75.9
Cooked Malabar SpinachMalabar spinach, cooked913.1NANANA010.8NANANANA8.33125.87
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids75.40.560.130.130.130177.060.160.56NA11.53.65.83
Canned Straw MushroomsCanned Straw Mushrooms, Solids1272.70.350.0081.03018.4NANANANA9.9215.25.68
Canned Green Chili PeppersPeppers, chili, green, canned83.31.070.110.0240.58018.3NANANANA6.752.865.28
Canned Mashed Sweet PotatoSweet potato, canned, mashed4010.790.160.0520.2809221.6NANANA6.757.865.28
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes1030.750.10.0120.29024.6147.466.470.0793.973.65.28
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes103259.318NA4.250120NANANANA11.511.25.24
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus79.40.950.150.310.06014.7NANANANA7.548.265.24
Steamed Soybeans SproutsSteamed Sprouted Soybeans32117.72.451.178.80262.06NANANA3.1833.65.2
Canned Crushed TomatoesTomatoes, crushed, canned1271.10.160.020.4302917.59.38.060.0797.546.55.16
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans1391.10.250.350.22031.314.4NANANA137.55.1
Cooked Broccoli RaabBroccoli raab, cooked992.060.350.80.12012.42.460.950.910.61115.25.04
Regular Canned PotatoesCanned Potatoes Solids with Salt2380.830.210.0830.26054NANANANA9.135.65
Canned PotatoesCanned Potatoes Solids no Salt2380.790.20.0790.250542.34NANANA9.535.565
Microwaved PotatoesWhole Microwaved Potatoes4170.40.10.040.13096NANANANA9.139.74.92
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts14320.40.690.310286.9NANANA10.3104.76
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots79.41.60.370.0360.66012.36.35NANANA5.959.134.76
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids2703.180.570.281.2045120.20.6710.319.417.74.7
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt951.630.330.20.46016NANANANA7.9410.84.7
Boiled CollardsBoiled and Drained Collards1312.860.190.370.28022.41.6NANANA1610.84.5
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards1431.630.240.50.240282.26NANANA1111.84.45
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 3851.50.380.270.37080.613NANANA2012.64.45
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens75.40.990.0520.0870.095012.31.27NANANA1194.45
Boiled LeeksBoiled and Drained Leeks1230.790.110.260.18030.28.37NANANA3.973.24.37
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas87.30.40.10.0670.095011NANANANANA18.54.33
Baked PotatoesWhole Baked Potatoes3690.520.130.0520.170844.71.351.751.68.739.924.3
Baked Russet PotatoesBaked Whole Russet Potatoes3770.520.130.0520.160854.31.271.471.559.1310.44.25
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 87.31.830.410.580.350173.11.31.150.647.544.454.2
Stewed TomatoesStewed Ripe Red Tomatoes31410.62.070.153.33051.8NANANANA6.757.784.2
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased6072311NA1.7095NANANANA129.64.17
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage47.60.640.0830.160.1207.063.3NANANA3.976.24.13
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips1350.790.130.260.048026.54.13NANANA7.5414.34.05
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt59.50.670.160.220.140134.96NANANA5.952.864.05
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids2101.20.210.110.46038.712.70.40.3211.71312.74.05
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids1190.750.0910.280.16024.62.5NANANA13.573.93
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes3252.460.650.250.8NA70.3NANANANA5.568.183.9
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips910.950.0990.370.11017.39.33NANANA7.946.073.9
Boiled Yardlong BeanBoiled and Drained Yardlong Bean1870.40.10.0670.095036.4NANANANANA103.9
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes81052.4130.8813086.8NANANANA6.758.83.8
Tomato SauceCanned Tomato Sauce no Salt951.20.160.0240.46021146.637.220.285.954.763.8
Canned Green PeasCanned Green Peas Solids2741.40.250.120.5205016.50.520.4415.216.317.53.77
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids4291.270.270.0870.47010122.8NANANA125.13.77
Cooked Frozen Peas And OnionsBoiled and Drained Frozen Peas And Onions1790.790.140.0640.31034.315NANANA8.73103.73
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt2220.560.120.150.087058NANANANA17.54.453.7
Tomato Sauce with OnionsCanned Tomato Sauce with Onions1670.750.120.0160.29039.5NANANANA7.146.23.7
Cooked AsparagusBoiled and Drained Asparagus87.30.870.190.120.3016.35.163.141.670.327.949.533.6
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids59.50.40.0910.130.079014NANANANA5.953.183.57
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt79.40.40.0870.120.0750183.1NANANA5.164.563.57
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids59.50.40.0910.130.0790142.46NANANA5.953.183.57
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt79.40.40.0870.120.0750183.1NANANA5.164.563.57
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt59.50.40.0910.130.0790142.46NANANA5.953.183.57
Boiled Lotus RootBoiled and Drained Lotus Root2620.280.0830.0160.04063.62NANANA12.36.273.57
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans1312.30.330.770.49018.7NANANANANA193.53
Macronutrients in Top 100 Cooked Vegetables with the highest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in cooked vegetables , sorted by most amount of Iron per 14 ounces.
Top 5 cooked vegetables with most amount of iron per 14 ounces are:
- Baked Potato Skin
- Boiled Potato Skin no Salt
- Microwaved Potatoes Skin no Salt
- Boiled and Drained Garland Chrysanthemum
- Boiled and Drained Borage