Canned ButterburButterbur, canned1666721.7NANANA063.3NANANANANA18.3105
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum25002.250.550.150.85010850.3NANANA57.54194
KimchiCabbage Kimchi333316.72.234.573.4708035.3NANANA53.336.783.3
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
Boiled Swiss ChardBoiled and Drained Swiss Chard250020.30.0750.63010327.5NANANA52.54756.5
Canned Hearts Of PalmHearts of palm, canned1786112.320.343.27082.5NANANANA434556
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids357110.72.531.3086.4NANANANA60.748.654
Boiled DockBoiled and Drained Dock250016NANANA073.3NANANANA6545.852
Canned SpinachCanned Spinach, Solids with Salt2174111.763.870.720748.7NANANA526150
Canned AsparagusCanned Asparagus Solids2632173.870.397.08064.728NANANA4256.348
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
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
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids26323.70.890.870.890113471.053.7NA76.32438.7
Canned PimentoPimento, canned21746.520.980.333.17011159NANANA41.32436.5
Boiled Beet GreensBoiled and Drained Beet Greens18523.70.570.111.2010111NANANA53.747.635
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids185217.41.80.449.07087.839.6NANANA481735
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
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus250060.981.980.38093NANANANA47.55233
Cooked Malabar SpinachMalabar spinach, cooked217417NANANA059NANANANA45.764.832
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
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
Canned BeetsCanned Beets, Solids16132.260.350.0650.73011689NANANA2914.729.4
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers33332.671.370.0670.067011080NANANA3036.329.3
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach147112.82.35.460070.67.51.322.943.154.45929
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach41677.11.132.330.46088.810.4NANANA58.35427.5
Boiled Dandelion GreensBoiled and Drained Dandelion Greens15159.12.20.583.40977.58NANANA4430.327.3
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
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt20838.541.731.062.44083.8NANANANA41.756.724.6
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
Boiled Podded PeasBoiled and Drained Podded Peas11902.740.520.18108447.5NANANA33.33923.5
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas9623.650.70.241.37086.746.3NANANA3033.723
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt25002.50.550.780.48011319.5NANANA32.528.822.5
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt25002.50.550.780.48011319.5NANANA32.528.822.5
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt3790.380.0980.0380.120112NANANANA2116.622.5
Canned Straw MushroomsCanned Straw Mushrooms, Solids156310.61.40.0314.05072.5NANANANA396022.3
Canned Green Sweet Peppers with LiquidsCanned Green Sweet Peppers Solids and Liquids27788.331.250.424.060108NANANANA33.322.222.2
Canned Red Sweet Peppers with LiquidsCanned Red Sweet Peppers Solids and Liquids27788.331.250.424.060108NANANANA33.322.222.2
Canned Grape LeavesGrape leaves, canned72514.32.266.11.06085NANANANA71.73121.6
Boiled PurslaneBoiled and Drained Purslane27785.28NANANA099NANANANANA41.421.4
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips21745.20.542.040.6109551NANANA43.533.321.3
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt23819.762.23.11.9010034.314.8154.345.22521
Cooked AsparagusBoiled and Drained Asparagus227351.10.661.7309329.5189.551.845.554.520.7
Canned Crushed TomatoesTomatoes, crushed, canned15634.380.630.0781.7011468.836.631.70.3129.725.620.3
Tomato SauceCanned Tomato Sauce no Salt20836.250.850.132.401117434.8381.4631.32520
Boiled Turnip GreensBoiled and Drained Turnip Greens25005.751.331.60.7010913.3NANANA87.528.520
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves8337.751.2700.130938.33NANANA16.74419.3
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans10002.10.390.110.580106NANANANA194319
Cooked Ripe Red TomatoesTomatoes, red, ripe, cooked27783.060.420.0561.1701116936.432.8019.426.419
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans142940.911.270.8011352NANANA472718.3
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids41672.50.670.250.6308929NANANA33.358.318
Tomatoes in JuiceCanned Red Ripe Tomatoes in Tomato Juice31257.81.060.133.03010879.74138.8059.424.718
Baked Potato SkinPotatoes, baked, skin, without salt2530.250.0660.0250.08101163.54NANANA201117.8
Boiled LeeksBoiled and Drained Leeks16133.230.441.060.73012334NANANA161317.7
Cooked Tahitian TaroCooked Tahitian Taro no Salt11367.731.580.972.23078NANANANANA47.317.7
Boiled Garden CressBoiled and Drained Garden Cress2174130.431.42.83082.667.6NANANA15.241.317.4
Boiled CollardsBoiled and Drained Collards1515110.711.41.06085.66.06NANANA60.64117
Boiled Mustard GreensBoiled and Drained Mustard Greens19239.040.230.420.46086.727NANANA38.549.216.7
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts13896.941.42.41.109924NANANA3635.416.7
Cooked NopalesCooked Nopales no Salt33331.670.20.0670.63010937.3NANANA66.74516.7
Boiled CardoonBoiled and Drained Cardoon22732.50.27NA10121NANANANA38.617.316.6
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids16673.170.381.20.67010310.5NANANA56.729.316.5
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers31255.630.840.282.8010389.4NANANA2529.716.3
Canned MushroomsCanned Mushrooms, Solids20005.80.760.022.22010246.8NANANA4837.416
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans17863.040.790.840.64011533.6NANANA53.626.615.7
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus277811.72.670.284.86053.38.9NANANA44.48215.6
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards13895.70.831.760.830997.9NANANA3941.315.6
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans23812.140.60.210.55010067.6NANANA1948.315.5
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils4952.230.260.170.820105NANANANANA43.615.3
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips14712.940.470.960.1809815.3NANANA285315
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans22737.270.892.71.52093NANANANANA42.315
Canned Seasoned Snap BeansBeans, snap, canned, all styles, seasoned, solids and liquids31256.251.41.971.20109NANANANA472614.7
Cooked Taro ShootsCooked Taro Shoots no Salt35712.860.570.360.820114NANANANANA2614.6
Cooked Chopped Frozen Green Sweet PeppersBoiled Chopped Frozen Green Sweet Peppers277850.750.252.50108NANANANA2526.414.4
Boiled PumpkinBoiled and Drained Pumpkin25001.750.930.050.05012352NANANA27.51814.3
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin29413.820.7910.62010549.7NANANA38.23414
Boiled WaxgourdBoiled and Drained Waxgourd35717.140.5703.14010942NANANA35.714.313.6
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans6415.20.631.91.1096NANANANANA45.313.5
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans15158.81.262.941.86071.5NANANANANA7313.5
Canned CarrotsCanned Carrots Solids20003.80.720.221.58011149.6NANANA301313
Cooked Chinese BroccoliBroccoli, chinese, cooked227316.42.55.861.73086.619NANANA572612.7
Steamed Sesbania FlowerSesbania flower, cooked, steamed, without salt22731.14NANANA0119NANANANANA2612.7
Microwaved Green Snap BeansBeans, snap, green, microwaved15157.58NANANANA9748.82222551.53512.6
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin3333122.43.131.93089.757NANANA33.33812.3
Macronutrients in Top 100 Cooked Vegetables with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in cooked vegetables , sorted by most amount of Iron per 500 calories.
Top 5 cooked vegetables with most amount of iron per 500 calories are:
- Canned Butterbur
- Boiled and Drained Garland Chrysanthemum
- Cabbage Kimchi
- Boiled and Drained Spinach
- Boiled and Drained Pumpkin Leaves