Baked Potato SkinPotatoes, baked, skin, without salt2810.140.0370.0140.045065.32NANANA116.19.98
Boiled Potato SkinBoiled Potato Skin no Salt1110.140.0370.0140.045024.4NANANANA4.684.058.6
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt1870.140.0370.0140.045042NANANANA7.86.228.4
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum28.30.130.0310.0090.04806.12.85NANANA3.262.325.3
Boiled BorageBoiled and Drained Borage35.41.150.28NA0.1805.03NANANANANA2.965.16
Boiled SpinachBoiled and Drained Spinach32.60.370.0610.130.02405.30.61NANANA3.44.25.06
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves29.80.310.160.0090.00704.80.98NANANA3.833.864.54
Boiled Potherb JuteBoiled and Drained Potherb Jute52.40.280.0430.0030.13010.31.4NANANA2.835.24.45
Canned Hearts Of PalmHearts of palm, canned39.70.880.180.0270.2606.55NANANANA3.43.574.44
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1430.640.0750.050.24030NANANANANA12.54.4
Canned Grape LeavesGrape leaves, canned982.80.441.20.21016.6NANANANA146.054.22
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2300.680.0820.250.14043.8NANANANA7.65133.84
KimchiCabbage Kimchi21.30.710.0950.190.1503.41.5NANANA2.271.563.54
Boiled Green SoybeansBoiled and Drained Green Soybeans2009.071.050.53.77015.7NANANANA5.9517.53.54
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1740.450.10.0710.15033.52.3NANANA7.659.653.47
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas73.70.540.10.0350.2012.86.83NANANA4.44.963.4
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves851.30.2200.0210161.4NANANA2.837.473.3
Canned SpinachCanned Spinach, Solids with Salt32.60.710.110.250.04704.80.57NANANA3.443.26
Boiled Swiss ChardBoiled and Drained Swiss Chard28.30.110.0170.0040.03505.851.56NANANA2.982.663.2
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 1870.940.250.160.23033.76.32NANANA9.07123
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1111.150.140.420.24021.3NANANANANA103
Boiled DockBoiled and Drained Dock28.30.91NANANA04.15NANANANA3.72.62.95
Boiled Podded PeasBoiled and Drained Podded Peas59.50.330.0620.0210.120105.66NANANA3.974.642.8
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans1490.430.0960.0670.14027.61.94NANANA6.89.432.78
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach481.230.220.53006.80.720.130.280.35.245.72.78
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens410.60.140.170.07207.061.06NANANA4.84.752.75
Boiled Beet GreensBoiled and Drained Beet Greens38.30.280.0440.0090.09207.740.85NANANA4.13.642.7
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans710.30.0550.0160.082015NANANANA2.76.12.7
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids38.31.330.140.0340.6906.73.03NANANA3.71.32.66
Canned AsparagusCanned Asparagus Solids270.920.210.0210.3803.51.5NANANA2.273.032.6
Canned BeetsCanned Beets, Solids440.20.0310.0060.064010.27.8NANANA2.551.32.58
Boiled Dandelion GreensBoiled and Drained Dandelion Greens46.80.850.210.0540.3209.070.71NANANA4.12.832.55
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips49.60.540.120.160.06506.871.5NANANA4.44.242.5
Boiled White MushroomsBoiled and Drained White Mushrooms39.70.670.0860.0010.2507.53.3NANANA3.13.082.47
Canned PimentoPimento, canned32.60.430.0640.0210.2107.233.84NANANA2.71.562.4
Boiled Sprouted PeasBoiled and Drained Sprouted Peas1390.720.130.0640.28024.2NANANANANA102.37
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids1010.410.0940.0640.130191.3NANANA5.15.772.3
Canned Young Lima Beans with Liquids and SaltCanned Young Lima Beans Solids and Liquids with Salt1010.410.0940.0640.13019NANANANA5.15.772.3
Canned Spinach with LiquidsCanned Spinach Solids and Liquids270.520.0850.170.03304.140.47NANANA3.132.24
Cooked Tahitian TaroCooked Tahitian Taro no Salt62.40.960.20.120.2809.7NANANANANA5.92.2
Boiled Green PeasBoiled and Drained Green Peas1190.310.0550.0270.120228.40.580.187.47.87.62.2
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas1110.380.0690.0340.15020.26.240.180.165.756.387.32.15
Boiled SuccotashBoiled and Drained Succotash1631.130.210.0850.46034.6NANANANA6.387.22.15
Canned Turnip GreensCanned Turnip Greens no Salt270.430.0990.120.051040.6NANANA1.841.932.14
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids200.430.0990.120.05103.43NANANANA2.41.932.14
Boiled Young BroadbeansBoiled and Drained Young Broadbeans880.710.20.260.17014.3NANANANA5.16.82.13
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated30911.65.5NA0.87048.2NANANANA4.544.882.1
Cooked Malabar SpinachMalabar spinach, cooked32.61.1NANANA03.84NANANANA2.984.222.1
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids270.20.0480.0470.04806.072.520.0570.2NA4.11.32.1
Canned Straw MushroomsCanned Straw Mushrooms, Solids45.40.960.130.0030.3706.58NANANANA3.545.432.03
Canned Green Chili PeppersPeppers, chili, green, canned29.80.380.040.0090.2106.52NANANANA2.41.021.9
Canned Mashed Sweet PotatoSweet potato, canned, mashed1430.280.0580.0180.10337.73NANANA2.42.81.9
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes370.270.0370.0040.108.7752.662.30.0281.41.31.9
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes369216.44NA1.5042.7NANANANA4.141.87
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus28.30.340.0550.110.02105.24NANANANA2.72.951.87
Steamed Soybeans SproutsSteamed Sprouted Soybeans1156.30.870.423.1409.260.74NANANA1.13121.86
Canned Crushed TomatoesTomatoes, crushed, canned45.40.40.0570.0070.15010.36.243.32.880.0282.72.321.84
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans49.60.40.0910.130.0790115.15NANANA4.682.681.8
Cooked Broccoli RaabBroccoli raab, cooked35.40.740.130.280.04404.420.880.340.330.213.975.431.8
Regular Canned PotatoesCanned Potatoes Solids with Salt850.30.0770.030.094019.3NANANANA3.2621.8
Canned PotatoesCanned Potatoes Solids no Salt850.280.0720.0280.089019.30.84NANANA3.421.8
Microwaved PotatoesWhole Microwaved Potatoes1490.140.0370.0140.045034.4NANANANA3.263.461.76
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts510.710.140.250.110102.47NANANA3.73.61.7
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots28.30.570.130.0130.2404.42.27NANANA2.133.261.7
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids961.130.20.10.430164.240.0710.243.76.956.341.67
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt340.580.120.0720.1705.7NANANANA2.833.861.67
Boiled CollardsBoiled and Drained Collards46.81.020.0670.130.099080.57NANANA5.673.841.6
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards510.580.0850.180.0850100.81NANANA3.974.21.6
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1370.540.140.0960.130294.58NANANA7.14.51.6
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens270.350.0180.0310.03404.40.45NANANA3.973.21.6
Boiled LeeksBoiled and Drained Leeks440.280.0380.0940.0640113NANANA1.41.151.56
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas310.140.0370.0240.03403.97NANANANANA6.61.55
Baked PotatoesWhole Baked Potatoes1320.180.0480.0180.0610301.670.480.620.573.13.541.53
Baked Russet PotatoesBaked Whole Russet Potatoes1350.180.0450.0180.058030.41.530.450.520.553.263.731.5
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 310.650.150.210.1306.121.10.470.410.232.71.61.5
Stewed TomatoesStewed Ripe Red Tomatoes1123.80.740.0541.2018.5NANANANA2.42.781.5
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased2178.23.9NA0.61034NANANANA4.253.431.5
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage170.230.030.0580.04402.521.18NANANA1.42.21.47
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips480.280.0450.0920.01709.471.47NANANA2.75.11.45
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt21.30.240.0570.0780.0504.641.77NANANA2.131.021.45
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids750.430.0770.0380.160144.540.140.114.24.684.521.45
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids42.50.270.0330.10.05708.770.89NANANA4.82.51.4
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes1160.880.230.0910.28NA25NANANANA22.91.4
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips32.60.340.0350.130.0406.173.33NANANA2.832.171.4
Boiled Yardlong BeanBoiled and Drained Yardlong Bean66.60.140.0370.0240.034013NANANANANA3.61.4
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes28918.74.70.314.6031NANANANA2.43.151.36
Tomato SauceCanned Tomato Sauce no Salt340.430.0580.0090.1607.535.052.372.580.0992.131.71.36
Canned Green PeasCanned Green Peas Solids980.50.0880.0440.190185.90.180.165.435.86.271.35
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids1530.450.0980.0310.170368.14NANANA4.251.81.35
Cooked Frozen Peas And OnionsBoiled and Drained Frozen Peas And Onions63.80.280.0510.0230.11012.25.34NANANA3.13.61.33
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt79.40.20.0410.0520.031020.7NANANANA6.241.61.3
Tomato Sauce with OnionsCanned Tomato Sauce with Onions59.50.270.0430.0060.1014NANANANA2.552.21.3
Cooked AsparagusBoiled and Drained Asparagus310.310.0680.0410.1105.831.841.10.60.112.833.41.3
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids21.30.140.0330.0450.02804.96NANANANA2.131.131.28
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt28.30.140.0310.0440.02706.381.1NANANA1.841.631.28
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids21.30.140.0330.0450.02804.960.88NANANA2.131.131.28
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt28.30.140.0310.0440.02706.381.1NANANA1.841.631.28
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt21.30.140.0330.0450.02804.960.88NANANA2.131.131.28
Boiled Lotus RootBoiled and Drained Lotus Root940.0990.030.0060.014022.70.71NANANA4.42.241.28
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans46.80.820.120.270.1706.7NANANANANA6.851.26
Macronutrients in Top 100 Cooked Vegetables with the highest Iron content per 5 oz
In the above table you can find and compare the amount of macronutrients in cooked vegetables , sorted by most amount of Iron per 5 ounces.
Top 5 cooked vegetables with most amount of iron per 5 ounces are:
- Baked Potato Skin
- Boiled Potato Skin no Salt
- Microwaved Potatoes Skin no Salt
- Boiled and Drained Garland Chrysanthemum
- Boiled and Drained Borage