Dried SpirulinaDried Spirulina Seaweed290077.226.58.2312.5023931NANANA36575285
Dried Agar SeaweedSeaweed, agar, dried306030.610.010.04080929.7NANANA7762214
Dried ChivesFreeze-dried Chives3110355.90.73130643NANANANA262212200
Sesame FlourHigh fat Sesame Flour5260371522.81600266NANANANANA308152
Roasted Sesame SeedsRoasted Whole Sesame Seeds565048067.23.632070257NANANANA140170148
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
TahiniSesame Butter from Roasted Kernels595053875.34.0723102124.9NANANA9317089.5
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
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated3101.70.5NANANA56.2NANANANA4518.680.7
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574049185.41.11960147130.70.711.46529880.7
Hemp SeedsHulled Hemp Seeds553048846100275086.7153.128.54031679.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567048067.23.6320702604.8NANANA16917077.8
ChiaDried Chia Seeds486030733.317858.40421NANANANA34416577.2
Dried LeeksFreeze-dried Leeks3210212.86.94.70747NANANANA10415276
Watermelon Seed KernelsDried Watermelon Seed Kernels557047498NA2810153NANANANANA28372.8
Baked Potato SkinPotatoes, baked, skin, without salt198010.260.10.32046114NANANA794370.4
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt619056859.50.793740206NANANANA11517268
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
Boiled Potato SkinBoiled Potato Skin no Salt78010.260.10.320172NANANANA3328.660.7
Oil Roasted CashewsOil Roasted Cashew Nuts580047884.80.6884.80299500.80.848.43316860.5
Sun-dried Chile PeppersSun-dried Hot Chile Peppers3240588.130.2330.60699411NANANA28710660.4
Roasted CashewsDry Roasted Cashew Nuts5740464921.676.6032750NANANA3015360
Dried ShallotsFreeze-dried Shallots348050.840.11.850807382NANANA15712360
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt132010.260.10.320296NANANANA554459.4
FlaxseedSeeds, flaxseed534042236.622859028915.50411.527318357.3
Pine NutsDried Pine Nuts6730684491.643320131360.70.734.53713755.3
Sunflower SeedsDried Sunflower Seed Kernels584051544.60.6231020026NANA258620852.5
Cashew ButterPlain Cashew Butter no Salt5870494981.781.70276NANANANA2017650.3
Potherb JuteRaw Potherb Jute3402.50.380.021.17058NANANANANA46.547.6
HazelnutsNuts, hazelnuts or filberts628060844.60.8778.3016743.40.70.7429715047
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts6460624450.6840176490.70.747.59415043.8
Sunflower Seed ButterSunflower Seed Butter no Salt617055246.80.5970233105001055717341.2
Yeast extract spreadYeast extract spread185090000204160006523940.4
Roasted PistachiosDry Roasted Pistachio Nuts572045856.52.12131028377.42.22.57110321140.3
Pistachio NutsRaw Pistachio Nuts5600453592.9141027276.62.43.268.710620239.2
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt5820498520.69328024127.3NANANA11119338
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum2000.90.220.060.3404320NANANA2316.437.4
Roasted AlmondsDry Roasted Almonds5980525410.1129021048.60.10.147.510921037.3
AlmondsNuts, almonds5790499380.03123021643.51.11.739.512521237
Macadamia NutsRaw Macadamia Nuts71807581212.0613013845.70.70.744.3867937
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added6070552420135017745.500.443.810521236.8
Boiled BorageBoiled and Drained Borage2508.11.97NA1.27035.5NANANANANA2136.4
Boiled SpinachBoiled and Drained Spinach2302.60.430.920.17037.54.3NANANA2429.735.7
Green SoybeansRaw Green Soybeans1470687.863.7628.20111NANANANA4213035.5
Dried PilinutsNuts, pilinuts, dried7190796312NA76039.8NANANANANA10835.3
Plain Almond ButterPlain Almond Butter no Salt614055541.50.07136018844.300.243.410321035
Chanterelle MushroomsRaw Chanterelle Mushrooms3205.3NANANANA68.611.6011.60381534.7
Jerusalem-artichokesRaw Jerusalem-artichokes7300.1000.01017496NANANA162034
Toasted Dried CoconutToasted Dried Coconut Meat5920470417NA5.140444NANANANANA5334
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried360012.41.830.312.880814NANANANANA52.533.8
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed6840691613NA7.560215NANANANANA5333.6
Dried CoconutDried Coconut Meat660064557207.06023773.5NANANA16368.833.2
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds446019436.70.7787.60538NANANANA18418633
BorageRaw Borage21071.7NA1.1030.6NANANANANA1833
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)1970213189NA2.33028NANANANANA2033
Blanched HazelnutsBlanched Hazelnuts Or Filberts629061246.70.58550170350.70.733.511013733
Blanched AlmondsNuts, almonds, blanched590052539.50.04124018746.300.344.69921432.8
Potato SkinRaw Potato Skin58010.260.10.320124NANANANA2525.732.4
Sprouted LentilsRaw Sprouted Lentils10605.50.570.381.80221NANANANANA89.632
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves2102.21.140.060.050346.9NANANA272732
Boiled Potherb JuteBoiled and Drained Potherb Jute37020.30.020.9407310NANANA2036.831.4
Young Lima BeansRaw Young Lima Beans11308.61.981.362.83020215NANANA4968.431.4
Canned Hearts Of PalmHearts of palm, canned2806.21.30.191.83046.2NANANANA242531.3
Dandelion GreensRaw Dandelion Greens45071.70.442.60927.1NANANA352731
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils10104.50.530.351.660213NANANANANA8831
Pinyon Pine NutsDried Pinyon Pine Nuts6290610947.872490193NANANANA10711630.6
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans170050.611.861.050325NANANANA579830
Canned Grape LeavesGrape leaves, canned69019.73.128.431.460117NANANANA9942.730
Tomato PasteCanned Tomato Paste8204.710.071.52018912258.557.534143.230
WalnutsEnglish Walnuts654065261.3913810137260.90.824.36715229
Kelp SeaweedRaw Kelp Seaweed4305.62.470.040.20966NANANA131728.5
Roasted PecansDry Roasted Pecans7100743639.94196013640.60.40.440949528
SpirulinaRaw Spirulina Seaweed2603.91.350.420.640243NANANA459.228
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans16204.80.581.770.990309NANANANA549327
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
Roasted Macadamia NutsDry Roasted Macadamia Nuts71807611191.9613013441.40.70.740807826.5
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
KimchiCabbage Kimchi15050.671.371.0402410.6NANANA161125
Boiled Green SoybeansBoiled and Drained Green Soybeans1410647.43.5426.60111NANANANA4212425
Oil Roasted PecansNuts, pecans, oil roasted, without salt added715075272.410.3226013039.70.40.439959224.7
Dried BeechnutsNuts, beechnuts, dried576050057171840335NANANANANA6224.6
Boiled Young Lima BeansBoiled and Drained Young Lima Beans12303.20.730.51.04023616.3NANANA546824.5
BrazilnutsDried Brazilnuts65906711610.36244011723.30023.37514324.3
CoconutRaw Coconut Meat354033529703.66015262.3NANANA9033.324.3
DockRaw Dock2207NANANA032NANANANA292024
Fireweed LeavesRaw Fireweed Leaves103027.5NANANA0192NANANANA1064724
Macronutrients in Top 100 Nuts & Vegetables with the highest Iron content per 1 kg
In the above table you can find and compare the amount of macronutrients in all nuts & vegetables , sorted by most amount of Iron per 1 kilogram.
Top 5 nuts & vegetables with most amount of iron per 1 kilogram are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- High fat Sesame Flour
- Roasted Whole Sesame Seeds