Morel MushroomsRaw Morel Mushrooms9685.50.6302.1NA49.45.805.802730118
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated9681.650.48NANANA54.4NANANANA43.51878
Canned ButterburButterbur, canned1000013NANANA038NANANANANA1163
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum15001.350.330.090.51064.730NANANA34.524.656
Irishmoss SeaweedRaw Irishmoss Seaweed6120.980.20.0060.012075.23.73NANANA7.969.2454.5
ParsleyFresh Parsley8336.61.10.0670.96052.87.1NANANA27.524.851.7
KimchiCabbage Kimchi2000101.342.742.0804821NANANA322250
BorageRaw Borage1429102.43NA1.56043.7NANANANANA25.747
Boiled SpinachBoiled and Drained Spinach13043.40.561.20.220495.6NANANA31.338.746.6
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves14293.141.630.0860.071048.49.86NANANA38.63945.7
Boiled BorageBoiled and Drained Borage12009.722.36NA1.52042.6NANANANANA2543.7
Potherb JuteRaw Potherb Jute8822.20.340.0181.03051NANANANANA4142
SpinachRaw Spinach13045.10.821.80.34047.35.481.961.430.9128.737.335.3
Pumpkin LeavesRaw Pumpkin Leaves15796.33.270.190.16036.8NANANANANA49.735
Beet GreensRaw Beet Greens13641.770.270.0550.560596.8NANANA50.53035
Boiled Swiss ChardBoiled and Drained Swiss Chard15001.20.180.0450.3806216.5NANANA31.52834
Canned Hearts Of PalmHearts of palm, canned10716.641.40.21.96049.5NANANANA25.72733.5
DockRaw Dock13649.55NANANA043.6NANANANA39.527.332.7
Chanterelle MushroomsRaw Chanterelle Mushrooms9384.97NANANANA64.311011035.61432.5
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids21436.431.51.80.77052NANANANA36.42932.4
SpirulinaRaw Spirulina Seaweed11544.51.560.480.740283.46NANANA4.668.332
AsparagusRaw Asparagus15001.80.60.150.6058.228159.753.4531.53332
Boiled DockBoiled and Drained Dock15009.6NANANA044NANANANA3927.531
CornsaladRaw Cornsalad14295.7NANANA051.4NANANANANA28.631
Canned SpinachCanned Spinach, Solids with Salt13046.521.062.320.43044.35.2NANANA31.336.730
PurslaneRaw Purslane15005.40.922.641.6051NANANANANA30.530
Dried SpirulinaDried Spirulina Seaweed10382.740.851.3024.73.2NANANA3.7259.529.5
Broccoli RaabRaw Broccoli Raab13646.71.132.580.40395.22.31.361.53743.229
Canned AsparagusCanned Asparagus Solids157910.32.320.244.2503916.7NANANA25.333.829
Chrysanthemum LeavesRaw Chrysanthemum Leaves12507NANANA037.6NANANANA37.54228.8
Garland ChrysanthemumRaw Garland Chrysanthemum12507NANANA037.8NANANANA37.54228.6
Butterhead LettuceRaw Butterhead Lettuce23085.080.671.90.78051.521.711.89.92025.43128.6
Swiss ChardRaw Swiss Chard15793.160.470.110.9905917.4NANANA25.328.428.4
Red Leaf LettuceRaw Red Leaf Lettuce23085.080.651.870.78052116.464.6020.830.727.7
Water ConvolvulusRaw Water Convolvulus 15793.16NANANA049.4NANANANA334126.4
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage250040.531.030.78044.520.8NANANA253926
Boiled Potherb JuteBoiled and Drained Potherb Jute8111.620.240.0160.760598.1NANANA16.23025.5
Canned Spinach with LiquidsCanned Spinach Solids and Liquids15795.840.951.930.360465.2NANANA34.733.325
Lemon Grass Raw Lemon Grass 3031.50.360.0940.42076.7NANANANANA5.524.8
Canned Turnip GreensCanned Turnip Greens no Salt15794.741.11.330.57044.46.63NANANA20.521.524
Boiled Potato SkinBoiled Potato Skin no Salt3850.380.10.0380.12066NANANANA12.71123.3
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared14292.70.460.930.33048.4NANANANA34.33523.3
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids15792.20.540.520.54067.6280.632.2NA45.814.423.2
Coriander LeavesRaw Coriander Leaves13046.80.1800.5204811.3NANANA36.527.823
Canned PimentoPimento, canned13043.90.590.21.9066.535.3NANANA24.814.322
Agar SeaweedRaw Agar Seaweed11540.350.069000783.23NANANA5.776.2321.5
Boiled Beet GreensBoiled and Drained Beet Greens11112.220.340.0670.72060.76.67NANANA32.228.621
Dried Agar SeaweedSeaweed, agar, dried980.290.060.0010.004079.32.9NANANA7.556.121
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids111110.41.080.275.44052.723.8NANANA2910.221
Dandelion GreensRaw Dandelion Greens6674.671.130.291.74061.34.73NANANA23.31820.7
Frozen Turnip GreensFrozen Turnip Greens, Unprepared13644.2311.20.52050NANANANA3433.720.6
Mustard SpinachRaw Mustard Spinach13644.10.20.370.41053NANANANA383020.5
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips10006.9NANANA033NANANANANA5320.4
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt20003.40.81.10.7065.425NANANA3014.420.4
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens10344.341.021.230.53051.57.76NANANA3534.720
Kelp SeaweedRaw Kelp Seaweed6983.91.720.0280.14066.84.2NANANA9.0711.720
Leafy Tips CowpeasRaw Leafy Tips Cowpeas10342.60.680.460.62050NANANANANA42.420
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus15003.60.591.20.23055.5NANANANA28.53120
Frozen SpinachUnprepared Frozen Spinach10345.90.420.850043.66.721.862.52.53037.619.6
Frozen Mustard GreensFrozen Mustard Greens, Unprepared15004.050.210.360.41051NANANANA49.537.419.4
Cooked Malabar SpinachMalabar spinach, cooked130410NANANA035.3NANANANA27.43919.3
Dried ChivesFreeze-dried Chives963.380.570.071.25062NANANANA25.320.519.3
Canned Green Chili PeppersPeppers, chili, green, canned14293.860.40.0862.07065.7NANANANA24.310.319
Boiled White MushroomsBoiled and Drained White Mushrooms10715.040.650.0111.9056.725NANANA23.623.318.6
Cooked Napa CabbageCabbage, napa, cooked25004.25NANANA055.8NANANANANA27.518.5
Chinese CabbageRaw Chinese Cabbage23084.60.621.270.97050.327.2NANANA2334.618.5
Mustard GreensRaw Mustard Greens11114.670.110.20.2205214.7NANANA35.631.818.2
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids200020.460.640.4070NANANANA301618
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids200020.460.640.407012.4NANANA301618
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt200020.460.640.407012.4NANANA301618
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots150061.380.142.5046.524NANANA22.534.518
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens15793.950.210.350.380495.05NANANA44.23617.7
EpazoteRaw Epazote9384.88NANANA069.8NANANANA35.63.117.6
Canned BeetsCanned Beets, Solids9681.350.210.0390.44069.853.3NANANA17.48.817.6
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers20001.60.820.040.0406648NANANA182217.6
ArugulaRaw Arugula12007.91.032.041.56043.824.6NANANA193117.5
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach8827.681.43.270042.44.50.791.761.8532.635.417.3
Green Leaf LettuceRaw Green Leaf Lettuce200030.41.160.48057.415.68.67.202627.217
New Zealand SpinachRaw New Zealand Spinach21434.30.691.40.28053.66.2NANANA323217
White Icicle RadishesRaw White Icicle Radishes21432.140.640.620.34056.4NANANANA3023.617
Romaine LettuceRaw Cos Or Romaine Lettuce17655.30.6920.8305821146.903721.717
Potato SkinRaw Potato Skin5170.520.130.0520.17064.3NANANANA1313.316.8
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach25004.250.681.40.28053.36.25NANANA3532.516.5
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt23081.60.350.440.25068.327.5NANANA32.31416.4
Boiled Dandelion GreensBoiled and Drained Dandelion Greens9095.451.330.352.040584.55NANANA26.41816.4
Taro ShootsRaw Taro Shoots27272.450.490.30.71063.3NANANANANA2516.4
Taro LeavesRaw Taro Leaves7145.31.080.661.5304821.5NANANA26.435.616
ChivesRaw Chives10007.31.460.152.52043.518.5NANANA2532.716
Laver SeaweedRaw Laver Seaweed8572.40.520.0090.034043.84.2NANANA2.5749.815.4
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes11542.20.30.0350.85071.440.621.7190.2311.510.515.3
Cooked Broccoli RaabBroccoli raab, cooked12006.241.072.40.37037.47.442.882.761.833.64615.2
Boiled Mustard SpinachBoiled and Drained Mustard Spinach18753.75NANANA052.5NANANANA37.53215
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips8573.260.730.980.39041.69.17NANANA26.625.615
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas13641.360.350.230.33038NANANANANA63.715
Edible Podded PeasRaw Edible Podded Peas7141.430.280.0930.5405428.6NANANA18.62015
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt12505.131.040.641.46050.3NANANANA253414.8
EndiveRaw Endive17653.530.850.231.320594.4NANANA54.72214.6
Wakame SeaweedRaw Wakame Seaweed6674.270.870.0130.0670614.33NANANA3.332014.5
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 13646.271.41.981.205910.64.53.952.22615.314.5
Boiled EscaroleBoiled and Drained Escarole without Salt20003.60.840.241.4061.44.6NANANA562314.4
Macronutrients in Top 100 Nuts & Vegetables with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all nuts & vegetables , sorted by most amount of Iron per 300 calories.
Top 5 nuts & vegetables with most amount of iron per 300 calories are:
- Raw Morel Mushrooms
- Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated
- Canned Butterbur
- Boiled and Drained Garland Chrysanthemum
- Raw Irishmoss Seaweed