Dried SpirulinaDried Spirulina Seaweed290077.226.58.2312.5023931NANANA36575285
Dried Agar SeaweedSeaweed, agar, dried306030.610.010.04080929.7NANANA7762214
Dried ChivesFreeze-dried Chives3110355.90.73130643NANANANA262212200
Whole Sesame SeedsDried Whole Sesame Seeds573049769.63.7621402353NANANA118177146
Morel MushroomsRaw Morel Mushrooms3105.70.6502.15NA5160602831122
Dried Ancho PeppersPeppers, ancho, dried2810828.21.6442.70514NANANANA216119109
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers3140304.471.4514.60687408NANANA213179104
Dried Pasilla PeppersPeppers, pasilla, dried3450159NANANA0511NANANANA26812498
Sun-dried TomatoesTomatoes, sun-dried258029.74.260.11110558376NANANA12314191
Irishmoss SeaweedRaw Irishmoss Seaweed4901.60.330.010.0201236.1NANANA131589
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559049186.61.22070107141.51.311.36030288.2
Lemon Grass Raw Lemon Grass 9904.91.20.311.380253NANANANANA1881.7
Hemp SeedsHulled Hemp Seeds553048846100275086.7153.128.54031679.5
ChiaDried Chia Seeds486030733.317858.40421NANANANA34416577.2
Dried LeeksFreeze-dried Leeks3210212.86.94.70747NANANANA10415276
Watermelon Seed KernelsDried Watermelon Seed Kernels557047498NA2810153NANANANANA28372.8
Dried Goji BerriesGoji berries, dried34903.90NANA0771456NANANA13014368
Dried Oriental RadishesRadishes, oriental, dried27107.22.182.061.170634373NANANA2397967.3
Cashew NutsRaw Cashew Nuts5530439780.62780302590.50.5583318266.8
Sesame Seed KernelsDried Hulled Sesame Seed Kernels6310612912.6325201174.80.713.111620563.6
ParsleyFresh Parsley3607.91.320.081.15063.38.5NANANA3329.762
Dried PepeaoPepeao, dried29804.4NANANA0810NANANANANA48.261.4
Sun-dried Chile PeppersSun-dried Hot Chile Peppers3240588.130.2330.60699411NANANA28710660.4
Dried ShallotsFreeze-dried Shallots348050.840.11.850807382NANANA15712360
FlaxseedSeeds, flaxseed534042236.622859028915.50411.527318357.3
Pine NutsDried Pine Nuts6730684491.643320131360.70.734.53713755.3
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked325010.31.10.124.860832NANANANANA4955
Dried LongansLongans, dried28604NANANA0740NANANANANA4954
Sunflower SeedsDried Sunflower Seed Kernels584051544.60.6231020026NANA258620852.5
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried28105NANANA0725NA20618386.36047.251
Potherb JuteRaw Potherb Jute3402.50.380.021.17058NANANANANA46.547.6
HazelnutsNuts, hazelnuts or filberts628060844.60.8778.3016743.40.70.7429715047
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked23907.60.820.093.580613417135128154823640.6
Pistachio NutsRaw Pistachio Nuts5600453592.9141027276.62.43.268.710620239.2
AlmondsNuts, almonds5790499380.03123021643.51.11.739.512521237
Macadamia NutsRaw Macadamia Nuts71807581212.0613013845.70.70.744.3867937
Green SoybeansRaw Green Soybeans1470687.863.7628.20111NANANANA4213035.5
Dried PilinutsNuts, pilinuts, dried7190796312NA76039.8NANANANANA10835.3
PrunesRaw Dehydrated Prunes33907.30.59NA1.60891NANANANANA3735.2
Chanterelle MushroomsRaw Chanterelle Mushrooms3205.3NANANANA68.611.6011.60381534.7
Jerusalem-artichokesRaw Jerusalem-artichokes7300.1000.01017496NANANA162034
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried360012.41.830.312.880814NANANANANA52.533.8
Dried CoconutDried Coconut Meat660064557207.06023773.5NANANA16368.833.2
BorageRaw Borage21071.7NA1.1030.6NANANANANA1833
Potato SkinRaw Potato Skin58010.260.10.320124NANANANA2525.732.4
Sprouted LentilsRaw Sprouted Lentils10605.50.570.381.80221NANANANANA89.632
Young Lima BeansRaw Young Lima Beans11308.61.981.362.83020215NANANA4968.431.4
Dandelion GreensRaw Dandelion Greens45071.70.442.60927.1NANANA352731
Pinyon Pine NutsDried Pinyon Pine Nuts6290610947.872490193NANANANA10711630.6
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans170050.611.861.050325NANANANA579830
WalnutsEnglish Walnuts654065261.3913810137260.90.824.36715229
Kelp SeaweedRaw Kelp Seaweed4305.62.470.040.20966NANANA131728.5
TamarindsRaw Tamarinds239062.7200.590625388NANANA512828
SpirulinaRaw Spirulina Seaweed2603.91.350.420.640243NANANA459.228
SpinachRaw Spinach2303.90.631.380.26036.34.21.51.10.72228.627
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained2130141190.78200233NANANANA5850.627
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked24105.10.1700.74062653412533179733426.6
Grape LeavesRaw Grape Leaves930213.368.561.48017363NANANA1105626.3
Beet GreensRaw Beet Greens2201.30.20.040.41043.35NANANA372225.7
PecansPecans nuts691072061.89.86206013939.70.40.439969225.3
Native PersimmonsRaw Native Persimmons12704NANANA0335NANANANANA825
Dried BeechnutsNuts, beechnuts, dried576050057171840335NANANANANA6224.6
BrazilnutsDried Brazilnuts65906711610.36244011723.30023.37514324.3
CoconutRaw Coconut Meat354033529703.66015262.3NANANA9033.324.3
DockRaw Dock2207NANANA032NANANANA292024
Fireweed LeavesRaw Fireweed Leaves103027.5NANANA0192NANANANA1064724
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3690397.361.65140784NANANANANA5024
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled374044.58.371.8815.70773NANANANA1176424
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared139071.851.221.680251NANANANA5089.823.5
Chrysanthemum LeavesRaw Chrysanthemum Leaves2405.6NANANA030NANANANA3033.623
Garland ChrysanthemumRaw Garland Chrysanthemum2405.6NANANA030NANANANA3033.623
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3630182.660.454.20798NANANANANA68.223
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)330034730803.8066.5NANANANA2236.323
Sprouted PeasRaw Sprouted Peas12406.81.240.612.650271NANANANANA8822.6
Taro LeavesRaw Taro Leaves4207.41.50.932.1406730NANANA3749.822.5
Pumpkin LeavesRaw Pumpkin Leaves19042.070.120.1023.3NANANANANA31.522
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared13204.41.020.71.460251NANANANA607622
RowalRaw Rowal1110202.45NANANA239141511125622322
CornsaladRaw Cornsalad2104NANANA036NANANANANA2022
Wakame SeaweedRaw Wakame Seaweed4506.41.30.020.10916.5NANANA530.322
AsparagusRaw Asparagus2001.20.40.10.4038.819106.52.3212221.4
Broccoli RaabRaw Broccoli Raab2204.90.831.90.29028.53.81.711.12731.721.4
HickorynutsDried Hickorynuts657064470.410.52060183NANANANA6412721
LeeksRaw Leeks61030.40.990.67014239NANANA181521
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked26206.30.350.021.460697622NANANA7518.721
Sprouted SoybeansRaw Sprouted Soybeans1220679.34.4533.4096NANANANA1113121
Edible Podded PeasRaw Edible Podded Peas42020.390.130.75075.540NANANA262821
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips3006.9NANANA033NANANANANA5320.4
Raw Dried FigsFigs, dried, uncooked24909.31.4403.4506394792292480.7983320.3
Frozen Podded PeasPeas, edible-podded, frozen, unprepared42030.580.21.13072NANANANA312820
PurslaneRaw Purslane2003.60.611.761.08034NANANANANA20.320
Sprouted Pinto BeansRaw Sprouted Pinto Beans62091.13.341.90116NANANANANA52.519.7
Sprouted Navy BeansRaw Sprouted Navy Beans67070.852.61.470131NANANANANA61.519.3
Leafy Tips CowpeasRaw Leafy Tips Cowpeas2902.50.660.440.6048.2NANANANANA4119
Young BroadbeansRaw Young Broadbeans72061.381.91.20117NANANANA425619
Dried Zante CurrantsCurrants, zante, dried29002.20.850.120.35077062332529804434.319
EpazoteRaw Epazote3205.2NANANA074.4NANANANA383.319
Agar SeaweedRaw Agar Seaweed2600.30.0600067.52.8NANANA55.418.6
MulberriesRaw Mulberries4303.90.270.012.0609881NANANA1714.418.5
SuccotashRaw Succotash990101.90.764.120196NANANANA3850.318.3
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 1 kg
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 1 kilogram.
Top 5 raw fruits, nuts & vegetables with most amount of iron per 1 kilogram are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Dried Whole Sesame Seeds
- Raw Morel Mushrooms