Chinese WaterchestnutsRaw Chinese Waterchestnuts3090.310.080.0310.09907415NANANA9.284.330.19
CassavaRaw Cassava1880.530.140.0320.06071.43.2NANANA3.382.550.51
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared1866.670.58NANA057.214.3NANANA3.542.530.75
Frozen Potato PuffsFrozen Potato Puffs, Unprepared16914.72.40.394.9041.80.4700.270.223.883.250.79
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared11616.45.270.172.97035.5NANANANA2.13.661.1
Onions FlakesDry Onions Flakes860.40.0670.0080.15071.632NANANA7.97.71.33
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared185143.4NANA0410.63NANANA4.444.741.33
YamRaw Yam2540.430.0940.0310.160711.27NANANA10.43.91.37
TaroRaw Taro2680.540.110.0670.160711.07NANANA1141.47
OnionsRaw Onions7500.750.320.030.098070329.6814.87.4312.88.251.58
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared3130.560.120.0410.21069.4NANANANA5.35.341.66
Dried Shiitake MushroomsMushrooms, shiitake, dried10110.230.0130.14076.42.24NANANA11.79.71.74
White Sweet CornRaw White Sweet Corn3494.10.630.0561.9066.311.2NANANA9.411.21.8
Yellow Sweet CornRaw Yellow Sweet Corn3494.71.130.0491.65065.2226.77123.16.9811.41.8
Hawaii Mountain YamRaw Hawaii Mountain Yam4480.450.0990.0310.170731.4NANANA1161.97
Sweet PotatoRaw Sweet Potato3490.170.0630.0030.04507014.62.443.358.810.55.482.13
ButterburRaw Butterbur21430.86NANANA077.4NANANANANA8.362.14
CarrotsRaw Carrots7321.760.230.0150.7307034.74.024.326.320.56.82.2
Ginger RootRaw Ginger Root3752.80.760.130.45066.66.38NANANA7.56.832.25
White PotatoesRaw Whole White Potatoes4350.430.110.0430.14068.351.482.31.210.47.32.26
EppawRaw Eppaw2003.6NANANA063.4NANANANANA9.22.3
ParsnipsRaw Parsnips4001.20.20.0120.1607219NANANA19.64.82.36
Sweet OnionsRaw Sweet Onions9380.75NANANA070.84719216.758.447.52.44
SalsifyRaw Salsify3660.73NANANA068NANANANA12122.56
Jalapeno PeppersRaw Jalapeno Peppers10343.830.950.520.64067.242.627.215.30299.42.6
EggplantRaw Eggplant12002.160.410.160.76070.642.418.5193.123611.82.76
Root WasabiRaw Root Wasabi2751.73NANANA064.8NANANANA21.513.22.83
Maitake MushroomsRaw Maitake Mushrooms9681.840.2900.87067.52001702618.82.9
Drumstick PodsRaw Drumstick Pods8111.620.27NANA069NANANANA26172.9
Hubbard Winter SquashRaw Hubbard Winter Squash7503.750.770.980.59065.329.6NANANA29.3153
Spaghetti Winter SquashRaw Spaghetti Winter Squash9685.51.131.440.8706726.7NANANA14.56.23
Yardlong BeanRaw Yardlong Bean6382.550.670.450.61053.3NANANANANA183
Yautia Raw Yautia 3061.220.25NANA072.3NANANANA4.64.473
Frozen SuccotashFrozen Succotash, Unprepared3232.870.540.221.16064.3NANANANA13143.03
Red PotatoesRaw Whole Red Potatoes4290.60.150.060.190685.531.331.71.247.38.13.13
PotatoesRaw Whole Potatoes3900.350.0970.0390.120683.211.20.668.283.16
TurnipsRaw Turnips10711.070.120.430.1306940.7NANANA19.39.643.2
Russet PotatoesRaw Whole Russet Potatoes3800.30.0990.0380.12068.62.350.870.950.494.948.133.27
Burdock RootRaw Burdock Root4170.630.10.0080.23072.312NANANA13.86.383.33
Chicory RootsRaw Chicory Roots4170.830.20.0540.3107336.4NANANA6.255.833.33
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared10341.030.180.0210.38070.6NANANANA18.68.173.4
GarlicRaw Garlic20110.180.040.46066.62NANANA4.23133.42
RutabagasRaw Rutabagas8111.30.220.430.28070361318.64.318.68.763.57
Shiitake MushroomsRaw Shiitake Mushrooms8824.32NANANANA602102102219.83.6
Frozen CarrotsFrozen Carrots, Unprepared8333.830.390.142.0606639.72.63.3333.827.56.53.67
Young Cowpeas Raw Young Cowpeas 3331.170.30.210.29062.810NANANA16.79.833.67
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained141202.670.112.8033NANANANA8.177.133.77
Frozen Whole OnionsFrozen Whole Onions, Unprepared8570.510.0940.0090.21072.432.7NANANA14.67.633.94
Frozen ArtichokesFrozen Artichokes, Unprepared7893.40.780.391.03061NANANANA30.820.83.95
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared4172.170.410.260.72056NANANANA16.7143.96
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV13644.770.82NANA052.8346.727.4017.728.84.23
Portabella MushroomsRaw Portabella Mushrooms13644.770.1402052.8346.727.4017.728.84.23
Witloof ChicoryRaw Witloof Chicory17651.760.420.110.65070.6NANANANA54.7164.24
CeleryRaw Celery21433.640.901.7063.628.77.938.571.734.314.84.3
White Gourd-flowered Raw White Gourd-flowered 21430.430.043NA0.19072.6NANANANA10.713.34.3
CollardsRaw Collards9385.70.5210.770514.3NANANA37.528.34.4
Hearts Of PalmRaw Hearts Of Palm2610.520.120.0340.206744.8NANANA3.97.044.4
Savoy CabbageRaw Savoy Cabbage11111.10.140.310.23067.825.2NANANA34.422.24.44
KohlrabiRaw Kohlrabi11111.10.140.290.2206929NANANA40194.44
TomatoesRaw Ripe Red Tomatoes16673.330.470.051.3306544232102014.74.5
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared5260.530.110.140.08407615NANANA6.849.264.63
Butternut Winter SquashRaw Butternut Winter Squash6670.670.140.170.1107814.76.66.61.4713.36.674.67
Lotus RootRaw Lotus Root4050.410.120.0240.057070NANANANA2010.54.7
Yambean Raw Yambean 7890.710.170.110.23069.614.2NANANA38.75.74.74
Hungarian PeppersRaw Hungarian Peppers10344.240.480.112.37069.336.5NANANA10.38.284.76
Hyacinth-Young beansRaw Hyacinth-Young beans6521.30.570.0460.00706026.6NANANA21.513.74.83
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage100010.130.250.19056.713NANANA31164.9
Red Sweet PeppersRaw Red Sweet Peppers11543.460.680.651.15069.648.52622.4024.211.44.96
CeleriacRaw Celeriac7142.140.5601.06065.711.4NANANA1310.75
ShallotsRaw Shallots4170.420.0710.0080.1507032.8NANANA13.310.45
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared22710.230.160.33057NANANANA13.617.35.02
CauliflowerRaw Cauliflower12003.361.560.180.19059.62311.611.3024235.04
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared2161.50.40.260.36054.2NANANANA10.819.45.07
Green Sweet PeppersRaw Green Sweet Peppers15002.550.870.120.81069.6361717.41.6525.5135.1
Banana PepperRaw Banana Pepper111150.530.0332.67059.421.7NANANA37.818.45.1
Yellow Sweet PeppersRaw Yellow Sweet Peppers11112.330.34NANA070.2NANANANA10115.1
Winter SquashRaw All Varieties Winter Squash8821.150.240.310.19075.819.4NANANA13.28.45.1
Sprouted SoybeansRaw Sprouted Soybeans24616.52.31.18.2023.5NANANANA2.7325.16
Dried ShallotsFreeze-dried Shallots86.20.430.0720.0090.16069.633NANANA13.510.65.17
Acorn Winter SquashRaw Acorn Winter Squash7500.750.160.20.12078NANANANA11.365.25
In Pod Fava BeansRaw In Pod Fava Beans3412.50.40.11.0606031.4NANANA25.6275.3
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1760.880.110.330.19057.4NANANANA1017.35.3
Fruit ChayoteRaw Fruit Chayote15792.050.440.570.33071.226.2NANANA27135.37
Dishcloth GourdRaw Dishcloth Gourd150030.24NA1.3065.330.3NANANA16.5185.4
Green PeasRaw Green Peas3701.50.260.130.56053.5211.440.4418.521205.44
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV13641.360.1900.55058.623.5NANANA8.2345.45
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini13641.360.1900.55058.623.5NANANA8.2345.45
WatercressRaw Watercress27272.730.740.630.330355.45NANANA13.662.75.45
Sprouted PeasRaw Sprouted Peas2421.650.30.150.64065.6NANANANANA21.35.47
SuccotashRaw Succotash3033.10.580.231.25059.4NANANANA11.515.25.55
Bamboo ShootsRaw Bamboo Shoots11113.330.770.221.27057.833.3NANANA24.4295.56
BeetsRaw Beets6981.20.190.0350.38066.747NANANA19.511.25.6
Sun-dried Chile PeppersSun-dried Hot Chile Peppers935.380.750.0212.83064.738NANANA26.69.85.6
CucumberRaw Whole Cucumber20002.20.740.10.56072.633.417.4150.610135.6
OkraRaw Okra9091.730.240.0090.24067.713.55.22.95.452917.55.64
CabbageRaw Cabbage12001.20.4100.2069.638.417.4200.963015.45.64
Young Green OnionsYoung Green Onions, tops only11115.221.830.440.9063.843.423.618.21.782010.85.67
Frozen OkraFrozen Okra, Unprepared10002.50.650.010.65066.329.7NANANA22175.7
Low Salt Tomato and Vegetable JuiceTomato and Vegetable Juice Low Sodium13641.360.190.0140.55062.644.7NANANA118.25.73
Napa CabbageRaw Chinese Napa Cabbage18753.750.811.070.28060.626.4NANANA22.522.55.8
Macronutrients in Top 100 Raw Vegetables with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in raw vegetables , sorted by least amount of Iron per 300 calories.
Top 5 raw vegetables with least amount of iron per 300 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Frozen Sweet Potato Puffs, Unprepared
- Frozen Potato Puffs, Unprepared
- Frozen Par Fried Breaded Onion Rings, Unprepared