Dried SpirulinaDried Spirulina Seaweed131535123.735.7010814NANANA16.3261129
Dried Agar SeaweedSeaweed, agar, dried13881.360.280.0050.018036713.5NANANA352897
Dried ChivesFreeze-dried Chives1411162.70.335.880292NANANANA1199691
Sesame FlourHigh fat Sesame Flour238616823.61.2772.40121NANANANANA14069
Roasted Sesame SeedsRoasted Whole Sesame Seeds256321830.51.65940117NANANANA63.57767
Whole Sesame SeedsDried Whole Sesame Seeds259922531.61.79701061.36NANANA53.580.466
Morel MushroomsRaw Morel Mushrooms1412.60.2900.98NA232.7202.72012.71455.2
Dried Ancho PeppersPeppers, ancho, dried1275373.70.7419.30233NANANANA9853.849.6
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers142413.62.030.666.630312185NANANA978147
Dried Pasilla PeppersPeppers, pasilla, dried156572NANANA0232NANANANA1225644.6
Sun-dried TomatoesTomatoes, sun-dried117013.51.930.0550253171NANANA55.86441.2
TahiniSesame Butter from Roasted Kernels2699244341.851050962.22NANANA427740.6
Irishmoss SeaweedRaw Irishmoss Seaweed2220.730.150.0050.009055.72.77NANANA5.96.8540.4
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels253622239.30.5494048.66.350.680.595.1327.213740
Lemon Grass Raw Lemon Grass 4492.220.540.140.630115NANANANANA8.2637
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated1410.770.23NANANA25.5NANANANA20.48.4436.6
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels260422238.80.589066.75.850.320.325.1729.513536.6
Hemp SeedsHulled Hemp Seeds25082212145.5125039.36.81.40.913.861814336
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels257221830.51.659401182.18NANANA76.77735.3
ChiaDried Chia Seeds2204139158126.50191NANANANA1567535
Dried LeeksFreeze-dried Leeks14569.531.273.132.130339NANANANA476934.5
Watermelon Seed KernelsDried Watermelon Seed Kernels252721544.4NA127069.4NANANANANA12933
Baked Potato SkinPotatoes, baked, skin, without salt8980.450.120.0450.1502096.35NANANA3619.532
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2808258270.36170093NANANANA527831
Dried Oriental RadishesRadishes, oriental, dried12293.270.990.930.530287169NANANA1083630.5
Cashew NutsRaw Cashew Nuts250819935.30.2835.30137270.230.2326.41582.630.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2862278411.2114053.22.180.320.451.452.69329
ParsleyFresh Parsley1633.60.60.0360.52028.73.86NANANA1513.528
Dried PepeaoPepeao, dried13522NANANA0368NANANANANA2228
Boiled Potato SkinBoiled Potato Skin no Salt3540.450.120.0450.15078NANANANA151327.5
Oil Roasted CashewsOil Roasted Cashew Nuts263121738.50.3138.5013522.70.360.36221576.427.4
Sun-dried Chile PeppersSun-dried Hot Chile Peppers147026.43.70.1140317186NANANA1304827.4
Roasted CashewsDry Roasted Cashew Nuts260421041.50.7334.7014822.7NANANA13.669.427.2
Dried ShallotsFreeze-dried Shallots15792.270.380.0450.840366173NANANA71.255.827.2
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt5990.450.120.0450.150134NANANANA252027
FlaxseedSeeds, flaxseed242219116.610326.801317.0301.85.21248326
Pine NutsDried Pine Nuts305331022.20.74150059.316.30.320.3215.616.86225
Sunflower SeedsDried Sunflower Seed Kernels264923320.20.2710509112NANA11.3399424
Cashew ButterPlain Cashew Butter no Salt266322444.30.78370125NANANANA9.0779.723
Potherb JuteRaw Potherb Jute1541.130.170.0090.53026.3NANANANANA2121.6
HazelnutsNuts, hazelnuts or filberts284927620.20.3935.5075.719.70.320.3219446821.3
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts293028320.50.2738080220.320.3221.542.66820
Sunflower Seed ButterSunflower Seed Butter no Salt279925021.20.23440106480047.62678.418.7
Yeast extract spreadYeast extract spread8394.10000937.2600029.510818.3
Roasted PistachiosDry Roasted Pistachio Nuts259520825.60.9659.501283511.133246.79518.3
Pistachio NutsRaw Pistachio Nuts254020626.81.364012334.71.11.4531489117.8
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt264022623.70.31149010912.4NANANA50.387.717.2
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum910.410.10.0270.15019.59.1NANANA10.47.4417
Roasted AlmondsDry Roasted Almonds271223818.60.04558.7095220.0450.04521.549.49517
AlmondsNuts, almonds262622617.20.0145609819.70.50.771856.79617
Macadamia NutsRaw Macadamia Nuts325734454.70.935.88062.720.70.320.3220393616.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added275325019061.308020.600.182047.69616.7
Boiled BorageBoiled and Drained Borage1133.670.89NA0.58016NANANANANA9.516.5
Boiled SpinachBoiled and Drained Spinach1041.180.20.420.0770171.95NANANA1113.516
Green SoybeansRaw Green Soybeans667313.571.713050NANANANA1958.716
Dried PilinutsNuts, pilinuts, dried3261361141NA34.5018NANANANANA4916
Plain Almond ButterPlain Almond Butter no Salt2785252190.03261.7085.42000.09119.746.79516
Chanterelle MushroomsRaw Chanterelle Mushrooms1452.4NANANANA315.2605.26017.26.7615.7
Jerusalem-artichokesRaw Jerusalem-artichokes3310.045000.00507943.5NANANA7.269.0715.4
Toasted Dried CoconutToasted Dried Coconut Meat2685213189NA2.330201NANANANANA2415.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried16335.620.830.141.30369NANANANANA2415.3
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed3103313278NA3.43098NANANANANA2415.2
Dried CoconutDried Coconut Meat299429326003.2010733.3NANANA7431.215
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds20238816.60.3539.70244NANANANA83.58415
BorageRaw Borage953.180.77NA0.49014NANANANANA8.1615
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)8949785.8NA1.06012.7NANANANANA9.1615
Blanched HazelnutsBlanched Hazelnuts Or Filberts2853277210.2625077160.320.3215506215
Blanched AlmondsNuts, almonds, blanched2676238180.01856084.72100.1420.2459715
Potato SkinRaw Potato Skin2630.450.120.0450.15056.4NANANANA11.311.714.7
Sprouted LentilsRaw Sprouted Lentils4812.50.260.170.820100NANANANANA40.614.6
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves9510.520.0270.023015.43.13NANANA12.212.314.5
Boiled Potherb JuteBoiled and Drained Potherb Jute1680.910.140.0090.430334.54NANANA9.0716.714.2
Young Lima BeansRaw Young Lima Beans5133.90.90.621.30916.7NANANA22.23114.2
Canned Hearts Of PalmHearts of palm, canned1272.80.590.0860.83021NANANANA1111.414
Dandelion GreensRaw Dandelion Greens2043.180.770.21.2041.73.22NANANA1612.214
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils4582.040.240.160.75096NANANANANA4014
Pinyon Pine NutsDried Pinyon Pine Nuts285327742.53.57113087.5NANANANA48.552.514
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans7712.270.280.840.480147NANANANA2644.513.6
Canned Grape LeavesGrape leaves, canned3138.941.43.820.66053NANANANA4519.413.5
Tomato PasteCanned Tomato Paste3722.130.450.0320.69085.855.226.5261.3618.619.613.5
WalnutsEnglish Walnuts296629627.841173062120.410.361130.46913
Kelp SeaweedRaw Kelp Seaweed1952.541.120.0180.091043.42.72NANANA5.97.6213
Roasted PecansDry Roasted Pecans322133728.54.589061.518.40.180.181842.64312.7
SpirulinaRaw Spirulina Seaweed1181.770.610.190.290111.36NANANA1.82712.7
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans7352.180.260.80.450140NANANANA24.542.212.3
SpinachRaw Spinach1041.770.290.630.12016.51.90.680.50.329.981312.3
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained966648.60.3590106NANANANA26.32312
Roasted Macadamia NutsDry Roasted Macadamia Nuts3257345540.895.9060.718.80.320.321836.335.312
Grape LeavesRaw Grape Leaves4229.61.523.90.67078.528.6NANANA5025.412
Beet GreensRaw Beet Greens1000.590.0910.0180.19019.62.27NANANA16.89.9811.7
PecansPecans nuts3134326284.4794063180.180.1817.743.541.611.5
KimchiCabbage Kimchi682.270.30.620.470114.8NANANA7.26511.3
Boiled Green SoybeansBoiled and Drained Green Soybeans640293.361.612050NANANANA195611.3
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3243341334.68102059180.180.1817.74341.711.2
Dried BeechnutsNuts, beechnuts, dried2613227267.783.40152NANANANANA2811
Boiled Young Lima BeansBoiled and Drained Young Lima Beans5581.450.330.230.4701077.4NANANA24.53111
BrazilnutsDried Brazilnuts2989304730.16111053.310.60010.6346511
CoconutRaw Coconut Meat160615213501.6606928.3NANANA411511
DockRaw Dock1003.18NANANA014.5NANANANA139.0711
Fireweed LeavesRaw Fireweed Leaves46712.5NANANA087NANANANA4821.411
Macronutrients in Top 100 Nuts & Vegetables with the highest Iron content per 1 lb
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 pound.
Top 5 nuts & vegetables with most amount of iron per 1 pound are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- High fat Sesame Flour
- Roasted Whole Sesame Seeds