Dried SpirulinaDried Spirulina Seaweed411113.761.171.780344.4NANANA5.181.540.4
Dried Agar SeaweedSeaweed, agar, dried4340.430.0860.0010.00601154.2NANANA118.830.3
Dried ChivesFreeze-dried Chives4414.960.840.11.84091NANANANA373028.3
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.72520.6
Morel MushroomsRaw Morel Mushrooms440.810.09200.3NA7.230.8500.8503.974.4217.3
Dried Ancho PeppersPeppers, ancho, dried39811.61.160.236.05073NANANANA30.61715.5
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers4454.250.630.212.0709757.8NANANA3025.414.7
Dried Pasilla PeppersPeppers, pasilla, dried48922.5NANANA072.5NANANANA3817.514
Sun-dried TomatoesTomatoes, sun-dried3664.20.60.0161.5607953.3NANANA17.42013
Irishmoss SeaweedRaw Irishmoss Seaweed69.50.230.0470.0010.003017.40.86NANANA1.842.1412.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.54312.5
Lemon Grass Raw Lemon Grass 1400.690.170.0440.2036NANANANANA2.5811.6
Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.711.3
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.411
Dried LeeksFreeze-dried Leeks4552.980.40.980.670106NANANANA14.721.510.8
Watermelon Seed KernelsDried Watermelon Seed Kernels7906714NA40021.7NANANANANA4010.3
Dried Goji BerriesGoji berries, dried4950.550NANA010964.7NANANA18.420.29.64
Dried Oriental RadishesRadishes, oriental, dried3841.020.310.290.1709053NANANA34119.54
Cashew NutsRaw Cashew Nuts78462110.08811042.88.380.0710.0718.244.68269.47
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.4299
ParsleyFresh Parsley511.10.190.0110.1608.971.2NANANA4.684.28.8
Dried PepeaoPepeao, dried4220.62NANANA0115NANANANANA6.838.7
Sun-dried Chile PeppersSun-dried Hot Chile Peppers4598.241.150.0334.3309958.2NANANA40.7158.56
Dried ShallotsFreeze-dried Shallots4930.710.120.0140.26011454NANANA22.317.48.5
FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.7268.12
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.47.84
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked4611.460.160.0170.690118NANANANANA6.937.8
Dried LongansLongans, dried4050.57NANANA0105NANANANANA6.957.65
Sunflower SeedsDried Sunflower Seed Kernels828736.30.08532.7028.33.7NANA3.541229.57.44
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried3980.71NANANA0103NA292612.28.56.77.2
Potherb JuteRaw Potherb Jute480.350.0540.0030.1708.22NANANANANA6.66.75
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.7216.66
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked3391.080.120.0130.510875919182211.65.15.75
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.65.56
AlmondsNuts, almonds82170.85.40.00417.5030.56.170.160.245.617.7305.26
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.25.23
Green SoybeansRaw Green Soybeans2089.641.10.534015.7NANANANA5.9518.45.03
Dried PilinutsNuts, pilinuts, dried101911344.2NA10.805.64NANANANANA15.35
PrunesRaw Dehydrated Prunes4811.030.084NA0.230126NANANANANA5.245
Chanterelle MushroomsRaw Chanterelle Mushrooms45.40.75NANANANA9.721.6401.6405.42.14.9
Jerusalem-artichokesRaw Jerusalem-artichokes1030.014000.001024.713.6NANANA2.272.834.8
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5101.760.260.0440.410115NANANANANA7.444.8
Dried CoconutDried Coconut Meat936918101033.510.4NANANA239.754.7
BorageRaw Borage29.80.990.24NA0.1504.34NANANANANA2.554.68
Potato SkinRaw Potato Skin82.20.140.0370.0140.045017.6NANANANA3.543.644.6
Sprouted LentilsRaw Sprouted Lentils1500.780.0810.0540.26031.4NANANANANA12.74.55
Young Lima BeansRaw Young Lima Beans1601.20.280.190.4028.62.1NANANA6.959.74.45
Dandelion GreensRaw Dandelion Greens63.80.990.240.0620.370131NANANA4.963.834.4
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.44.34
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2410.710.0860.260.15046NANANANA8.08144.25
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.64.12
Kelp SeaweedRaw Kelp Seaweed610.790.350.0060.028013.60.85NANANA1.842.44.04
TamarindsRaw Tamarinds3390.850.3900.084088.655NANANA7.233.973.97
SpirulinaRaw Spirulina Seaweed370.550.190.060.09103.430.43NANANA0.578.43.95
SpinachRaw Spinach32.60.550.0890.20.03705.150.60.210.160.0993.14.053.84
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained302202.70.112.8033NANANANA8.227.173.8
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked3420.720.02400.1088.875.717.7471110.34.83.77
Grape LeavesRaw Grape Leaves13230.481.20.21024.58.93NANANA15.67.943.73
Beet GreensRaw Beet Greens310.180.0280.0060.05806.140.71NANANA5.243.13.64
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.6133.6
Native PersimmonsRaw Native Persimmons1800.57NANANA047.5NANANANANA1.133.54
Dried BeechnutsNuts, beechnuts, dried816718.12.426047.5NANANANANA8.83.5
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.33.44
CoconutRaw Coconut Meat50247.54200.52021.68.83NANANA12.84.723.44
DockRaw Dock310.99NANANA04.54NANANANA4.12.833.4
Fireweed LeavesRaw Fireweed Leaves1463.9NANANA027.2NANANANA156.683.4
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled5235.541.040.231.960111NANANANANA7.13.4
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled5306.31.20.272.230110NANANANA16.69.063.37
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1970.990.260.170.24035.6NANANANA7.112.73.33
Chrysanthemum LeavesRaw Chrysanthemum Leaves340.79NANANA04.27NANANANA4.254.763.26
Garland ChrysanthemumRaw Garland Chrysanthemum340.79NANANA04.3NANANANA4.254.763.25
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried5152.570.380.0640.590113NANANANANA9.673.25
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)4684943.600.5409.43NANANANA3.15.153.23
Sprouted PeasRaw Sprouted Peas1760.960.180.0860.38038.4NANANANANA12.53.2
Taro LeavesRaw Taro Leaves59.51.050.210.130.309.54.27NANANA5.247.063.2
Pumpkin LeavesRaw Pumpkin Leaves270.570.290.0170.01403.3NANANANANA4.473.15
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared1870.620.140.0990.21035.6NANANANA8.510.83.13
RowalRaw Rowal1572.830.35NANANA34200.711.5617.78.83.263.1
CornsaladRaw Cornsalad29.80.57NANANA05.1NANANANANA2.833.1
Wakame SeaweedRaw Wakame Seaweed63.80.910.180.0030.0140130.92NANANA0.714.33.1
AsparagusRaw Asparagus28.30.170.0570.0140.05705.52.661.40.920.332.983.13.03
Broccoli RaabRaw Broccoli Raab310.690.120.270.04104.040.540.240.140.163.834.53.03
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.07183
LeeksRaw Leeks86.50.430.0570.140.0950205.53NANANA2.552.132.98
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked3710.890.050.0030.2109988NANANA10.62.652.98
Sprouted SoybeansRaw Sprouted Soybeans1739.51.30.634.73013.6NANANANA1.5618.62.98
Edible Podded PeasRaw Edible Podded Peas59.50.280.0550.0180.11010.75.67NANANA3.73.972.95
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips42.50.98NANANA04.66NANANANANA7.52.9
Raw Dried FigsFigs, dried, uncooked3531.30.200.490916832.5350.099144.682.88
Frozen Podded PeasPeas, edible-podded, frozen, unprepared59.50.430.0820.0280.16010.2NANANANA4.43.972.83
PurslaneRaw Purslane28.30.510.0860.250.1504.8NANANANANA2.882.82
Sprouted Pinto BeansRaw Sprouted Pinto Beans881.280.150.470.27016.4NANANANANA7.442.8
Sprouted Navy BeansRaw Sprouted Navy Beans950.990.120.370.21018.5NANANANANA8.72.74
Leafy Tips CowpeasRaw Leafy Tips Cowpeas410.350.0940.0620.08506.83NANANANANA5.82.72
Young BroadbeansRaw Young Broadbeans1020.850.20.270.17016.6NANANANA5.957.942.7
Dried Zante CurrantsCurrants, zante, dried4110.310.120.0170.05010988.34642.206.244.862.66
EpazoteRaw Epazote45.40.74NANANA010.5NANANANA5.40.472.66
Agar SeaweedRaw Agar Seaweed370.0430.0090009.570.4NANANA0.710.772.64
MulberriesRaw Mulberries610.550.0380.0010.2901411.5NANANA2.42.042.62
SuccotashRaw Succotash1401.450.270.110.58027.8NANANANA5.47.132.6
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 5 oz
In the above table you can find and compare the amount of macronutrients in raw fruits, nuts & vegetables , sorted by most amount of Iron per 5 ounces.
Top 5 raw fruits, nuts & vegetables with most amount of iron per 5 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Dried Whole Sesame Seeds
- Raw Morel Mushrooms