Morel MushroomsRaw Morel Mushrooms9685.50.6302.1NA49.45.805.802730118
Irishmoss SeaweedRaw Irishmoss Seaweed6120.980.20.0060.012075.23.73NANANA7.969.2454.5
ParsleyFresh Parsley8336.61.10.0670.96052.87.1NANANA27.524.851.7
BorageRaw Borage1429102.43NA1.56043.7NANANANANA25.747
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
DockRaw Dock13649.55NANANA043.6NANANANA39.527.332.7
Chanterelle MushroomsRaw Chanterelle Mushrooms9384.97NANANANA64.311011035.61432.5
SpirulinaRaw Spirulina Seaweed11544.51.560.480.740283.46NANANA4.668.332
AsparagusRaw Asparagus15001.80.60.150.6058.228159.753.4531.53332
CornsaladRaw Cornsalad14295.7NANANA051.4NANANANANA28.631
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
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
Lemon Grass Raw Lemon Grass 3031.50.360.0940.42076.7NANANANANA5.524.8
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared14292.70.460.930.33048.4NANANANA34.33523.3
Coriander LeavesRaw Coriander Leaves13046.80.1800.5204811.3NANANA36.527.823
Agar SeaweedRaw Agar Seaweed11540.350.069000783.23NANANA5.776.2321.5
Dried Agar SeaweedSeaweed, agar, dried980.290.060.0010.004079.32.9NANANA7.556.121
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
Kelp SeaweedRaw Kelp Seaweed6983.91.720.0280.14066.84.2NANANA9.0711.720
Leafy Tips CowpeasRaw Leafy Tips Cowpeas10342.60.680.460.62050NANANANANA42.420
Frozen Mustard GreensFrozen Mustard Greens, Unprepared15004.050.210.360.41051NANANANA49.537.419.4
Dried ChivesFreeze-dried Chives963.380.570.071.25062NANANANA25.320.519.3
Chinese CabbageRaw Chinese Cabbage23084.60.621.270.97050.327.2NANANA2334.618.5
Mustard GreensRaw Mustard Greens11114.670.110.20.2205214.7NANANA35.631.818.2
EpazoteRaw Epazote9384.88NANANA069.8NANANANA35.63.117.6
ArugulaRaw Arugula12007.91.032.041.56043.824.6NANANA193117.5
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
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
Edible Podded PeasRaw Edible Podded Peas7141.430.280.0930.5405428.6NANANA18.62015
EndiveRaw Endive17653.530.850.231.320594.4NANANA54.72214.6
Wakame SeaweedRaw Wakame Seaweed6674.270.870.0130.0670614.33NANANA3.332014.5
Frozen Podded PeasPeas, edible-podded, frozen, unprepared7142.140.410.140.81051.4NANANANA222014.3
Pumpkin FlowersRaw Pumpkin Flowers20001.40.720.040.04065.6NANANANANA20.614
Jerusalem-artichokesRaw Jerusalem-artichokes4110.041000.004071.739.5NANANA6.588.214
Spring Or Scallions OnionsRaw Spring Or Scallions Onions9381.80.30.0380.6606922NANANA24.41714
KaleRaw Kale85712.81.533.242.50388.53.53.431.54352513.7
Frozen TurnipsFrozen Turnips, Unprepared187530.321.20.36055NANANANA33.819.513
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds130490.92.33.05027.42.61.571.04024.85212.5
CardoonRaw Cardoon17651.760.19NA0.72072NANANANA28.212.412.4
Garden CressRaw Garden Cress9386.560.220.711.43051.641.3NANANA10.324.412
Oyster MushroomsRaw Oyster Mushrooms9093.730.5601.1055.4100100213012
Chicory GreensRaw Chicory Greens13043.90.950.251.46061.39.13NANANA522211.7
Dried Ancho PeppersPeppers, ancho, dried1078.750.880.184.55055NANANANA2312.711.7
Fiddlehead FernsRaw Fiddlehead Ferns8823.53NANANA049NANANANANA4011.6
Baby Zucchini SquashRaw Baby Zucchini Squash14295.71.21.50.9044.4NANANANA15.738.711.3
NopalesRaw Nopales18751.70.30.0940.83062.421.6NANANA41.324.811
Welsh OnionsRaw Welsh Onions8823.530.590.0711.3057.419.2NANANA2116.810.8
Sun-dried TomatoesTomatoes, sun-dried1163.450.50.0131.306543.7NANANA14.316.410.6
LeeksRaw Leeks4921.480.20.490.33069.619NANANA8.857.3810.3
Turnip GreensRaw Turnip Greens9382.80.660.790.340677.62.74.88NA301410.3
Yellow Snap BeansRaw Yellow Snap Beans9681.160.250.350.2206931.6NANANA3317.610
Green Snap BeansRaw Green Snap Beans9682.130.480.670.43067.531.513.514.63.52617.79.97
Frozen KaleFrozen Kale, Unprepared10714.930.631.250.96052.39.1NANANA21.428.59.96
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers962.870.430.141.4065.639NANANA20.4179.94
Yellow TomatoesRaw Yellow Tomatoes20005.20.720.082.08059.6NANANANA1419.69.8
Brussels SproutsRaw Brussels Sprouts6982.10.430.690.31062.415.36.55.653.226.523.69.77
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared9093.360.440.870.65058.7NANANANA32.724.59.73
Sprouted Pinto BeansRaw Sprouted Pinto Beans4844.350.531.60.91056NANANANANA25.49.53
Flower Clusters BroccoliRaw Flower Clusters Broccoli10713.750.581.40.41054.216NANANA24.6329.43
Broccoli LeavesRaw Broccoli Leaves10713.750.581.40.41054.216NANANA24.6329.43
Broccoli StalksRaw Broccoli Stalks10713.750.581.40.41056NANANANANA329.43
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared11543.350.511.20.3605515.69.588.65NA34.632.49.35
Sesbania FlowerRaw Sesbania Flower11110.44NANANA074.8NANANANANA14.29.33
Enoki MushroomsRaw Enoki Mushrooms8112.350.220.330.66063.31.801.802221.69.32
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared15003.150.470.151.53066.8NANANANA24169.3
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared15003.150.470.151.53066.849NANANA24169.3
PumpkinRaw Pumpkin11541.150.60.0350.02307532NANANA5.7711.59.23
WaxgourdRaw Waxgourd23084.60.37NA2069.2NANANANA679.239.23
CeltuceRaw Celtuce16675NANANA061NANANANA28.3149.17
Frozen AsparagusFrozen Asparagus, Unprepared12502.880.650.0631.2051.3NANANANA23.840.49.13
Sprouted Mung BeansRaw Sprouted Mung Beans10001.80.460.160.42059.441.3NANANA1830.49.1
Sprouted LentilsRaw Sprouted Lentils2831.560.160.110.51062.7NANANANANA25.49.1
Green Hot Chili PeppersRaw Green Hot Chili Peppers7501.50.160.0380.7807138.3NANANA11.3159
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared17652.30.480.620.3706330NANANA2320.59
Tahitian TaroRaw Tahitian Taro6826.61.340.831.9047NANANANANA198.86
Orange TomatoesRaw Orange Tomatoes18753.560.470.0561.37059.6NANANANA1721.88.8
Iceberg LettuceRaw Iceberg Lettuce214330.391.10.45063.642.221.419.51.0725.719.38.8
Sprouted Navy BeansRaw Sprouted Navy Beans4483.130.381.160.66058.4NANANANANA27.58.64
Dried Pasilla PeppersPeppers, pasilla, dried8713.8NANANA044.5NANANANA23.310.78.55
Grape LeavesRaw Grape Leaves3236.841.12.760.4805620.3NANANA35.5188.5
Macronutrients in Top 100 Raw Vegetables with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in raw vegetables , sorted by most amount of Iron per 300 calories.
Top 5 raw vegetables with most amount of iron per 300 calories are:
- Raw Morel Mushrooms
- Raw Irishmoss Seaweed
- Fresh Parsley
- Raw Borage
- Raw Potherb Jute