Morel MushroomsRaw Morel Mushrooms16139.21.0503.47NA82.39.6809.6804550.3196
Irishmoss SeaweedRaw Irishmoss Seaweed10201.630.340.010.0201256.22NANANA13.315.491
ParsleyFresh Parsley1389111.830.111.608812NANANA4641.386
BorageRaw Borage238116.74.05NA2.6073NANANANANA4378.6
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
DockRaw Dock227316NANANA072.7NANANANA6645.554.5
Chanterelle MushroomsRaw Chanterelle Mushrooms15638.3NANANANA10718018059.423.354.2
SpirulinaRaw Spirulina Seaweed19237.52.60.811.23046.55.77NANANA7.711453.7
AsparagusRaw Asparagus2500310.251097472516.35.7552.55553.5
CornsaladRaw Cornsalad23819.52NANANA085.7NANANANANA47.652
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
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
Lemon Grass Raw Lemon Grass 5052.470.60.160.70128NANANANANA9.241.3
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared23814.520.761.550.55080.7NANANANA5758.639
Coriander LeavesRaw Coriander Leaves217411.30.300.87079.819NANANA6146.338.5
Agar SeaweedRaw Agar Seaweed19230.580.120001305.4NANANA9.610.435.8
Dried Agar SeaweedSeaweed, agar, dried1630.490.10.0020.00701324.85NANANA12.61035
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
Kelp SeaweedRaw Kelp Seaweed11636.52.870.0470.2301116.98NANANA1519.533
Leafy Tips CowpeasRaw Leafy Tips Cowpeas17244.31.140.761.03083NANANANANA70.733
Frozen Mustard GreensFrozen Mustard Greens, Unprepared25006.750.350.60.68085.3NANANANA82.562.332.3
Dried ChivesFreeze-dried Chives1615.630.950.122.10103NANANANA423432
Chinese CabbageRaw Chinese Cabbage38467.71.042.11.608445.4NANANA38.557.730.8
Mustard GreensRaw Mustard Greens18527.780.190.330.37086.524.4NANANA59.35330.4
EpazoteRaw Epazote15638.13NANANA0116NANANANA59.45.1629.4
ArugulaRaw Arugula2000131.723.42.607341NANANA3251.629
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
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
Edible Podded PeasRaw Edible Podded Peas11902.40.460.150.8909047.6NANANA3133.324.8
EndiveRaw Endive29415.91.40.382.20997.35NANANA9136.824.4
Wakame SeaweedRaw Wakame Seaweed11117.11.440.0220.1101027.22NANANA5.5633.724.2
Frozen Podded PeasPeas, edible-podded, frozen, unprepared11903.570.690.241.35085.7NANANANA3733.324
Pumpkin FlowersRaw Pumpkin Flowers33332.331.20.0670.0670109NANANANANA34.323.3
Jerusalem-artichokesRaw Jerusalem-artichokes6850.068000.007011965.8NANANA1113.723.3
Spring Or Scallions OnionsRaw Spring Or Scallions Onions15632.970.50.0631.1011536.4NANANA40.628.623
KaleRaw Kale142921.32.545.44.16063145.865.72.5758.641.723
Frozen TurnipsFrozen Turnips, Unprepared312550.5320.59092NANANANA56.332.522
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds2174151.53.85.1045.74.352.61.74041.386.721
CardoonRaw Cardoon29412.940.32NA1.20120NANANANA4720.620.6
Garden CressRaw Garden Cress1563110.361.22.3808668.8NANANA1740.620.3
Oyster MushroomsRaw Oyster Mushrooms15156.20.9401.86092170170355020
Chicory GreensRaw Chicory Greens21746.521.60.412.43010215.2NANANA873719.6
Dried Ancho PeppersPeppers, ancho, dried17814.61.460.297.6091NANANANA38.42119.4
Fiddlehead FernsRaw Fiddlehead Ferns14715.9NANANA081.5NANANANANA6719.3
Baby Zucchini SquashRaw Baby Zucchini Squash23819.521.982.521.5074NANANANA2664.519
NopalesRaw Nopales31252.80.50.161.38010436NANANA68.841.318.4
Welsh OnionsRaw Welsh Onions14715.90.990.122.1809632NANANA35.32818
Sun-dried TomatoesTomatoes, sun-dried1945.760.830.0212.14010873NANANA2427.317.6
LeeksRaw Leeks8202.460.330.810.55011632NANANA14.812.317.2
Turnip GreensRaw Turnip Greens15634.71.11.30.56011112.74.538.13NA5023.417
Yellow Snap BeansRaw Yellow Snap Beans16131.940.420.580.37011552.7NANANA5529.416.8
Green Snap BeansRaw Green Snap Beans16133.550.811.10.71011252.622.424.45.843.529.516.6
Frozen KaleFrozen Kale, Unprepared17868.21.052.11.608715NANANA35.747.516.6
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1594.780.710.232.33010965NANANA3428.516.6
Yellow TomatoesRaw Yellow Tomatoes33338.671.20.133.47099NANANANA23.332.716.3
Brussels SproutsRaw Brussels Sprouts11633.50.721.150.52010425.6119.45.354439.316.3
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared15155.60.731.451.1098NANANANA54.540.816.2
Sprouted Pinto BeansRaw Sprouted Pinto Beans8067.260.882.71.52094NANANANANA42.316
Flower Clusters BroccoliRaw Flower Clusters Broccoli17866.250.962.30.6809026.4NANANA4153.215.7
Broccoli LeavesRaw Broccoli Leaves17866.250.962.30.6809026.4NANANA4153.215.7
Broccoli StalksRaw Broccoli Stalks17866.250.962.30.68094NANANANANA53.215.7
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared19235.580.8520.6092261614.4NA57.75415.6
Sesbania FlowerRaw Sesbania Flower18520.74NANANA0125NANANANANA23.715.6
Enoki MushroomsRaw Enoki Mushrooms13513.90.360.551.101062.9702.97036.53615.5
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared25005.250.780.252.550111NANANANA402715.5
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared25005.250.780.252.55011181.5NANANA402715.5
PumpkinRaw Pumpkin19231.9210.0580.038012553NANANA9.619.215.4
WaxgourdRaw Waxgourd38467.70.62NA3.350115NANANANA11215.415.4
CeltuceRaw Celtuce27788.33NANANA0101NANANANA47.223.615.3
Frozen AsparagusFrozen Asparagus, Unprepared20834.81.10.12085.4NANANANA39.667.315.2
Sprouted Mung BeansRaw Sprouted Mung Beans166730.770.270.709969NANANA3050.715
Sprouted LentilsRaw Sprouted Lentils4722.60.270.180.850104NANANANANA42.315
Green Hot Chili PeppersRaw Green Hot Chili Peppers12502.50.260.0631.3011863.8NANANA18.82515
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared29413.820.791.030.62010550.3NANANA38.23415
Tahitian TaroRaw Tahitian Taro1136112.241.383.17078.5NANANANANA31.714.8
Orange TomatoesRaw Orange Tomatoes31255.940.780.0942.3099NANANANA2836.314.7
Iceberg LettuceRaw Iceberg Lettuce357150.641.860.75010670.435.732.51.8433214.6
Sprouted Navy BeansRaw Sprouted Navy Beans7465.220.631.941.1097NANANANANA4614.4
Dried Pasilla PeppersPeppers, pasilla, dried14523NANANA074NANANANA391814.2
Grape LeavesRaw Grape Leaves53811.41.84.60.809334NANANA593014
Macronutrients in Top 100 Raw Vegetables with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in raw vegetables , sorted by most amount of Iron per 500 calories.
Top 5 raw vegetables with most amount of iron per 500 calories are:
- Raw Morel Mushrooms
- Raw Irishmoss Seaweed
- Fresh Parsley
- Raw Borage
- Raw Potherb Jute