Chinese WaterchestnutsRaw Chinese Waterchestnuts5150.520.130.0520.16012324.7NANANA15.57.20.31
CassavaRaw Cassava3130.880.230.0530.101195.3NANANA5.634.250.84
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared311110.96NANA09523.8NANANA5.94.221.24
Frozen Potato PuffsFrozen Potato Puffs, Unprepared28124.540.658.15069.70.7900.450.376.465.421.32
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared19427.38.80.294.94059NANANANA3.56.11.8
Onions FlakesDry Onions Flakes1430.660.110.0130.24011953.6NANANA13132.22
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared309235.7NANA068.61.05NANANA7.47.92.22
YamRaw Yam4240.720.160.0510.2701182.1NANANA17.46.52.3
TaroRaw Taro4460.890.180.110.2601181.8NANANA18.36.72.46
OnionsRaw Onions12501.250.530.050.160117531624.612.421.313.82.63
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared5210.940.20.0680.350116NANANANA8.858.92.76
Dried Shiitake MushroomsMushrooms, shiitake, dried1691.670.380.0220.2301273.73NANANA19.4162.9
White Sweet CornRaw White Sweet Corn5816.861.060.0933.15011118.7NANANA15.718.73.02
Yellow Sweet CornRaw Yellow Sweet Corn5817.851.90.0812.74010936.411.3205.1711.6193.02
Hawaii Mountain YamRaw Hawaii Mountain Yam7460.750.160.0520.2801222.3NANANA18.7103.3
Sweet PotatoRaw Sweet Potato5810.290.10.0060.076011724.34.075.614.717.49.133.55
ButterburRaw Butterbur35711.43NANANA0129NANANANANA143.57
CarrotsRaw Carrots12202.930.390.0241.20117586.77.243.83411.33.66
Ginger RootRaw Ginger Root6254.71.270.210.75011110.6NANANA12.511.43.75
White PotatoesRaw Whole White Potatoes7250.720.190.0720.2301148.332.463.842.0317.4123.77
EppawRaw Eppaw3336NANANA0106NANANANANA15.33.83
ParsnipsRaw Parsnips66720.330.020.27012032NANANA32.783.93
Sweet OnionsRaw Sweet Onions15631.25NANANA011878.431.635.311.31412.54.06
SalsifyRaw Salsify6101.2NANANA0113NANANANA20204.27
Jalapeno PeppersRaw Jalapeno Peppers17246.381.60.861.0701127145.325.5048.315.74.3
EggplantRaw Eggplant20003.60.680.261.26011870.63131.65.26019.64.6
Root WasabiRaw Root Wasabi4592.9NANANA0108NANANANA35.8224.72
Maitake MushroomsRaw Maitake Mushrooms16133.060.4801.45011233.4028043.531.34.84
Drumstick PodsRaw Drumstick Pods13512.70.45NANA0115NANANANA43.228.44.86
Hubbard Winter SquashRaw Hubbard Winter Squash12506.251.31.640.99010949.4NANANA48.8255
Spaghetti Winter SquashRaw Spaghetti Winter Squash16139.21.92.41.45011144.5NANANA2410.35
Yardlong BeanRaw Yardlong Bean10644.261.10.741.02089NANANANANA29.85
Yautia Raw Yautia 5102.040.42NANA0121NANANANA7.657.455
Frozen SuccotashFrozen Succotash, Unprepared5384.80.890.361.940107NANANANA21.5235.05
Red PotatoesRaw Whole Red Potatoes71410.250.10.3101149.22.22.862.071213.55.2
PotatoesRaw Whole Potatoes6490.580.160.0650.2101145.321.721.113.613.35.26
TurnipsRaw Turnips17861.80.20.710.21011568NANANA32165.36
Russet PotatoesRaw Whole Russet Potatoes6330.510.160.0630.201143.921.461.60.828.2313.55.44
Burdock RootRaw Burdock Root6941.040.170.0140.39012020NANANA2310.65.56
Chicory RootsRaw Chicory Roots6941.40.330.090.52012260.6NANANA10.49.725.56
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared17241.720.290.0340.640118NANANANA3113.65.7
GarlicRaw Garlic3361.680.30.0670.7701113.36NANANA7.0521.35.7
RutabagasRaw Rutabagas13512.160.360.720.47011660.321.8317.163114.65.95
Shiitake MushroomsRaw Shiitake Mushrooms14717.2NANANANA10035035036.8336.03
Frozen CarrotsFrozen Carrots, Unprepared13896.40.650.243.430110664.35.5656.346116.1
Young Cowpeas Raw Young Cowpeas 5561.940.50.350.48010516.7NANANA27.816.46.1
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained235334.440.184.65054.8NANANANA13.6126.3
Frozen Whole OnionsFrozen Whole Onions, Unprepared14290.860.160.0140.34012154.4NANANA24.312.76.57
Frozen ArtichokesFrozen Artichokes, Unprepared13165.661.30.641.70102NANANANA51.334.66.58
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared6943.60.680.441.2094NANANANA27.8236.6
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV22737.951.36NANA088571145.7029.5487.05
Portabella MushroomsRaw Portabella Mushrooms22737.950.2303.36088571145.7029.5487.05
Witloof ChicoryRaw Witloof Chicory29412.940.710.181.10118NANANANA9126.57.06
CeleryRaw Celery35716.071.502.8201064813.214.32.865724.67.14
White Gourd-flowered Raw White Gourd-flowered 35710.710.071NA0.320121NANANANA18227.14
CollardsRaw Collards15639.530.861.71.3084.77.2NANANA62.5477.34
Hearts Of PalmRaw Hearts Of Palm4350.870.20.0570.33011174.6NANANA6.5211.77.35
Savoy CabbageRaw Savoy Cabbage18521.850.240.520.39011342NANANA57.4377.4
KohlrabiRaw Kohlrabi18521.850.240.480.37011548NANANA66.731.57.4
TomatoesRaw Ripe Red Tomatoes27785.560.780.0832.220108733834.7033.324.47.5
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared8770.880.180.230.14012625NANANA11.415.47.7
Butternut Winter SquashRaw Butternut Winter Squash11111.10.230.290.18013024.411112.4422.2117.78
Lotus RootRaw Lotus Root6760.680.20.0410.0950116NANANANA3317.67.84
Yambean Raw Yambean 13161.20.280.180.38011623.7NANANA64.59.477.9
Hungarian PeppersRaw Hungarian Peppers17247.070.790.193.95011661NANANA17.213.87.93
Hyacinth-Young beansRaw Hyacinth-Young beans10872.170.960.0760.011010044.3NANANA36238.04
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage16671.670.220.420.3209521.7NANANA51.726.78.17
Red Sweet PeppersRaw Red Sweet Peppers19235.771.131.081.92011680.843.537.3040.4198.27
CeleriacRaw Celeriac11903.570.9401.76011019NANANA21.4188.33
ShallotsRaw Shallots6940.690.120.0140.26011754.7NANANA22.217.48.33
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared3791.670.390.270.55095NANANANA22.728.88.37
CauliflowerRaw Cauliflower20005.62.60.30.3209938.219.41904038.48.4
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared3602.50.670.440.6090NANANANA1832.38.45
Green Sweet PeppersRaw Green Sweet Peppers25004.251.450.21.3501166028292.7542.521.58.5
Banana PepperRaw Banana Pepper18528.330.890.0564.4409936NANANA6330.78.5
Yellow Sweet PeppersRaw Yellow Sweet Peppers18523.90.57NANA0117NANANANA16.718.58.5
Winter SquashRaw All Varieties Winter Squash14711.90.40.510.31012632.4NANANA22148.53
Sprouted SoybeansRaw Sprouted Soybeans41027.53.81.8213.7039.2NANANANA4.553.68.6
Dried ShallotsFreeze-dried Shallots1440.720.120.0140.27011655NANANA22.617.78.62
Acorn Winter SquashRaw Acorn Winter Squash12501.250.260.330.20130NANANANA18.8108.75
In Pod Fava BeansRaw In Pod Fava Beans5684.150.670.171.77010052.3NANANA42.6458.8
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2941.470.180.550.31096NANANANA16.8298.82
Fruit ChayoteRaw Fruit Chayote26323.420.740.950.55011943.7NANANA44.721.68.95
Dishcloth GourdRaw Dishcloth Gourd250050.4NA2.18010950.5NANANA27.5309
Green PeasRaw Green Peas6172.470.440.220.94089352.40.74313533.59.07
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV22732.270.3200.9109839NANANA13.6579.1
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini22732.270.3200.9109839NANANA13.6579.1
WatercressRaw Watercress45454.551.231.050.55058.69.1NANANA22.71059.1
Sprouted PeasRaw Sprouted Peas4032.740.50.251.070109NANANANANA35.59.1
SuccotashRaw Succotash5055.150.960.382.1099NANANANA1925.49.24
Bamboo ShootsRaw Bamboo Shoots18525.561.280.372.109655.6NANANA40.7489.26
BeetsRaw Beets11631.980.310.0580.64011178.6NANANA32.618.79.3
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1548.971.250.0354.7010863.4NANANA44.316.39.32
CucumberRaw Whole Cucumber33333.671.230.170.93012155.72925.3116.721.79.33
OkraRaw Okra15152.880.390.0150.39011322.48.644.859.148.529.29.4
CabbageRaw Cabbage200020.6800.340116642933.41.65025.69.4
Young Green OnionsYoung Green Onions, tops only18528.73.060.741.5010672.439.330.42.9633.3189.44
Frozen OkraFrozen Okra, Unprepared16674.171.10.0171.1011149.5NANANA36.7289.5
Low Salt Tomato and Vegetable JuiceTomato and Vegetable Juice Low Sodium22732.270.320.0230.91010474.5NANANA1813.69.55
Napa CabbageRaw Chinese Napa Cabbage31256.251.341.80.47010144NANANA37.537.59.7
Macronutrients in Top 100 Raw Vegetables with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in raw vegetables , sorted by least amount of Iron per 500 calories.
Top 5 raw vegetables with least amount of iron per 500 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Frozen Sweet Potato Puffs, Unprepared
- Frozen Potato Puffs, Unprepared
- Frozen Par Fried Breaded Onion Rings, Unprepared