Morel MushroomsRaw Morel Mushrooms16139.21.0503.47NA82.39.6809.6804550.3196
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated16132.740.81NANANA91NANANANA72.630130
Canned ButterburButterbur, canned1666721.7NANANA063.3NANANANANA18.3105
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum25002.250.550.150.85010850.3NANANA57.54194
Irishmoss SeaweedRaw Irishmoss Seaweed10201.630.340.010.0201256.22NANANA13.315.491
ParsleyFresh Parsley1389111.830.111.608812NANANA4641.386
KimchiCabbage Kimchi333316.72.234.573.4708035.3NANANA53.336.783.3
BorageRaw Borage238116.74.05NA2.6073NANANANANA4378.6
Boiled SpinachBoiled and Drained Spinach21745.650.9320.37081.59.35NANANA5264.677.6
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves23815.242.70.140.12080.716.4NANANA64.364.876
Boiled BorageBoiled and Drained Borage2000163.94NA2.54071NANANANANA41.872.8
Potherb JuteRaw Potherb Jute14713.680.560.0291.72085.3NANANANANA68.470
SpinachRaw Spinach21748.481.3730.570799.133.262.41.52486259
Pumpkin LeavesRaw Pumpkin Leaves263210.55.450.320.26061.3NANANANANA8358.4
Beet GreensRaw Beet Greens22732.950.450.0910.9309811.4NANANA845058.4
Boiled Swiss ChardBoiled and Drained Swiss Chard250020.30.0750.63010327.5NANANA52.54756.5
Canned Hearts Of PalmHearts of palm, canned1786112.320.343.27082.5NANANANA434556
DockRaw Dock227316NANANA072.7NANANANA6645.554.5
Chanterelle MushroomsRaw Chanterelle Mushrooms15638.3NANANANA10718018059.423.354.2
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids357110.72.531.3086.4NANANANA60.748.654
SpirulinaRaw Spirulina Seaweed19237.52.60.811.23046.55.77NANANA7.711453.7
AsparagusRaw Asparagus2500310.251097472516.35.7552.55553.5
Boiled DockBoiled and Drained Dock250016NANANA073.3NANANANA6545.852
CornsaladRaw Cornsalad23819.52NANANA085.7NANANANANA47.652
Canned SpinachCanned Spinach, Solids with Salt2174111.763.870.720748.7NANANA526150
PurslaneRaw Purslane250091.534.42.7084.8NANANANANA50.849.8
Dried SpirulinaDried Spirulina Seaweed17213.34.571.42.16041.25.34NANANA6.29949
Broccoli RaabRaw Broccoli Raab2273111.94.30.66064.88.643.862.272.561.47248.6
Canned AsparagusCanned Asparagus Solids2632173.870.397.08064.728NANANA4256.348
Chrysanthemum LeavesRaw Chrysanthemum Leaves208311.7NANANA062.7NANANANA62.57048
Garland ChrysanthemumRaw Garland Chrysanthemum208311.7NANANA063NANANANA62.57047.7
Butterhead LettuceRaw Butterhead Lettuce38468.461.13.21.3085.83619.616.5042.35247.7
Swiss ChardRaw Swiss Chard26325.260.790.181.6609829NANANA4247.447.4
Red Leaf LettuceRaw Red Leaf Lettuce38468.461.083.11.308718.510.87.7034.65146
Water ConvolvulusRaw Water Convolvulus 26325.26NANANA082.4NANANANA55.368.444
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage41676.670.881.71.307434.6NANANA41.76543.3
Boiled Potherb JuteBoiled and Drained Potherb Jute13512.70.410.0271.2709913.5NANANA2749.742.4
Canned Spinach with LiquidsCanned Spinach Solids and Liquids26329.741.583.20.610778.7NANANA5855.541.6
Lemon Grass Raw Lemon Grass 5052.470.60.160.70128NANANANANA9.241.3
Canned Turnip GreensCanned Turnip Greens no Salt26327.91.842.20.9507411NANANA34.235.839.7
Boiled Potato SkinBoiled Potato Skin no Salt6410.640.170.0640.210110NANANANA2118.339
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared23814.520.761.550.55080.7NANANANA5758.639
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids26323.70.890.870.890113471.053.7NA76.32438.7
Coriander LeavesRaw Coriander Leaves217411.30.300.87079.819NANANA6146.338.5
Canned PimentoPimento, canned21746.520.980.333.17011159NANANA41.32436.5
Agar SeaweedRaw Agar Seaweed19230.580.120001305.4NANANA9.610.435.8
Boiled Beet GreensBoiled and Drained Beet Greens18523.70.570.111.2010111NANANA53.747.635
Dried Agar SeaweedSeaweed, agar, dried1630.490.10.0020.00701324.85NANANA12.61035
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids185217.41.80.449.07087.839.6NANANA481735
Dandelion GreensRaw Dandelion Greens11117.781.90.492.901027.9NANANA393034.4
Frozen Turnip GreensFrozen Turnip Greens, Unprepared22737.051.661.980.86083.4NANANANA575634.3
Mustard SpinachRaw Mustard Spinach22736.80.340.610.68088.6NANANANA63.65034
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips166711.5NANANA055NANANANANA88.334
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt33335.671.331.831.17010941.7NANANA502434
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens17247.241.72.050.8808613NANANA58.657.833.4
Kelp SeaweedRaw Kelp Seaweed11636.52.870.0470.2301116.98NANANA1519.533
Leafy Tips CowpeasRaw Leafy Tips Cowpeas17244.31.140.761.03083NANANANANA70.733
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus250060.981.980.38093NANANANA47.55233
Frozen SpinachUnprepared Frozen Spinach17249.830.711.40072.611.23.14.144.145062.632.6
Frozen Mustard GreensFrozen Mustard Greens, Unprepared25006.750.350.60.68085.3NANANANA82.562.332.3
Cooked Malabar SpinachMalabar spinach, cooked217417NANANA059NANANANA45.764.832
Dried ChivesFreeze-dried Chives1615.630.950.122.10103NANANANA423432
Canned Green Chili PeppersPeppers, chili, green, canned23816.430.670.143.450110NANANANA40.51731.7
Boiled White MushroomsBoiled and Drained White Mushrooms17868.41.10.0183.209441.8NANANA39.338.831
Cooked Napa CabbageCabbage, napa, cooked41677.1NANANA093NANANANANA4631
Chinese CabbageRaw Chinese Cabbage38467.71.042.11.608445.4NANANA38.557.730.8
Mustard GreensRaw Mustard Greens18527.780.190.330.37086.524.4NANANA59.35330.4
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids33333.330.771.070.670117NANANANA5026.730
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids33333.330.771.070.67011720.7NANANA5026.730
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt33333.330.771.070.67011720.7NANANA5026.730
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots2500102.30.234.15077.540NANANA37.557.530
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens26326.580.340.580.630828.42NANANA73.759.729.5
EpazoteRaw Epazote15638.13NANANA0116NANANANA59.45.1629.4
Canned BeetsCanned Beets, Solids16132.260.350.0650.73011689NANANA2914.729.4
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers33332.671.370.0670.067011080NANANA3036.329.3
ArugulaRaw Arugula2000131.723.42.607341NANANA3251.629
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach147112.82.35.460070.67.51.322.943.154.45929
Green Leaf LettuceRaw Green Leaf Lettuce333350.671.930.80962614.312043.345.328.7
New Zealand SpinachRaw New Zealand Spinach35717.141.142.360.46089.310.4NANANA53.653.628.6
White Icicle RadishesRaw White Icicle Radishes35713.571.071.040.57094NANANANA5039.328.6
Romaine LettuceRaw Cos Or Romaine Lettuce29418.821.153.321.40973523.511.5061.83628.5
Potato SkinRaw Potato Skin8620.860.220.0860.280107NANANANA21.62228
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach41677.11.132.330.46088.810.4NANANA58.35427.5
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt38462.70.580.730.42011445.8NANANA5423.527.3
Boiled Dandelion GreensBoiled and Drained Dandelion Greens15159.12.20.583.40977.58NANANA4430.327.3
Taro ShootsRaw Taro Shoots45454.10.820.51.20105NANANANANA4227.3
Taro LeavesRaw Taro Leaves11908.81.81.12.55079.836NANANA4459.326.8
ChivesRaw Chives1667122.430.254.2072.531NANANA41.754.526.7
Laver SeaweedRaw Laver Seaweed142940.870.0140.0570737NANANA4.38325.7
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes19233.650.50.0581.42011967.73631.30.3819.217.525.6
Cooked Broccoli RaabBroccoli raab, cooked200010.41.7840.62062.412.44.84.635676.625.4
Boiled Mustard SpinachBoiled and Drained Mustard Spinach31256.25NANANA087.5NANANANA62.55325
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips14295.431.21.630.66069.315.3NANANA44.342.725
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas22732.270.590.390.55063.6NANANANANA10624.8
Edible Podded PeasRaw Edible Podded Peas11902.40.460.150.8909047.6NANANA3133.324.8
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt20838.541.731.062.44083.8NANANANA41.756.724.6
EndiveRaw Endive29415.91.40.382.20997.35NANANA9136.824.4
Wakame SeaweedRaw Wakame Seaweed11117.11.440.0220.1101027.22NANANA5.5633.724.2
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 227310.52.343.32.0209817.77.56.63.644325.524
Boiled EscaroleBoiled and Drained Escarole without Salt333361.40.42.301027.67NANANA9338.324
Macronutrients in Top 100 Nuts & Vegetables with the highest Iron content per 500 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 500 calories.
Top 5 nuts & vegetables with most amount of iron per 500 calories are:
- Raw Morel Mushrooms
- Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated
- Canned Butterbur
- Boiled and Drained Garland Chrysanthemum
- Raw Irishmoss Seaweed