Dried SpirulinaDried Spirulina Seaweed57515.35.261.632.5047.46.15NANANA7.1411456.6
Dried Agar SeaweedSeaweed, agar, dried6070.60.120.0020.00801615.9NANANA15.312.342.5
Dried ChivesFreeze-dried Chives6176.951.170.142.570128NANANANA524239.7
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.43529
Morel MushroomsRaw Morel Mushrooms61.51.130.1300.43NA101.201.205.566.224
Dried Ancho PeppersPeppers, ancho, dried55816.31.630.338.460102NANANANA4323.521.7
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers6235.950.890.292.9013681NANANA42.335.520.6
Dried Pasilla PeppersPeppers, pasilla, dried68531.5NANANA0101NANANANA5324.519.5
Sun-dried TomatoesTomatoes, sun-dried5125.90.850.0222.2011174.6NANANA24.42818
Irishmoss SeaweedRaw Irishmoss Seaweed970.320.0650.0020.004024.41.2NANANA2.58317.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.24126017.5
Lemon Grass Raw Lemon Grass 1960.970.240.0620.27050.2NANANANANA3.616.2
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.615.8
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.33315.3
Dried LeeksFreeze-dried Leeks6374.170.551.370.930148NANANANA20.63015
Watermelon Seed KernelsDried Watermelon Seed Kernels11059419.4NA55.8030.4NANANANANA56.214.4
Dried Goji BerriesGoji berries, dried6930.770NANA015391NANANA25.828.313.5
Dried Oriental RadishesRadishes, oriental, dried5381.430.430.410.23012674NANANA47.415.713.4
Cashew NutsRaw Cashew Nuts10978715.40.1215.406011.70.0990.09911.56.553613.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.612.6
ParsleyFresh Parsley71.41.570.260.0160.23012.61.7NANANA6.555.912.3
Dried PepeaoPepeao, dried5910.87NANANA0161NANANANANA9.5712
Sun-dried Chile PeppersSun-dried Hot Chile Peppers64311.51.60.0466.06013981.5NANANA572112
Dried ShallotsFreeze-dried Shallots6910.990.170.020.37016075.7NANANA3124.412
FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.311.4
Pine NutsDried Pine Nuts13361369.720.3365.80267.120.140.146.857.342711
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked6452.040.220.0240.960165NANANANANA9.711
Dried LongansLongans, dried5680.79NANANA0147NANANANANA9.7210.7
Sunflower SeedsDried Sunflower Seed Kernels11591028.840.1245.7039.75.2NANA4.961741.210.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried5580.99NANANA0144NA4136.317129.3710
Potherb JuteRaw Potherb Jute67.50.50.0750.0040.23011.5NANANANANA9.239.45
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.79.33
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked4741.50.160.0180.7101228326.825.430.616.37.168.06
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.621407.78
AlmondsNuts, almonds1149997.540.00624.5042.88.630.220.347.8425427.36
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.77.32
Green SoybeansRaw Green Soybeans29213.51.560.755.6022NANANANA8.3325.77.04
Dried PilinutsNuts, pilinuts, dried142715862NA1507.9NANANANANA21.47
PrunesRaw Dehydrated Prunes6731.450.12NA0.320177NANANANANA7.347
Chanterelle MushroomsRaw Chanterelle Mushrooms63.51.05NANANANA13.62.302.307.542.966.9
Jerusalem-artichokesRaw Jerusalem-artichokes1450.02000.002034.619NANANA3.183.976.75
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7142.460.360.0620.570162NANANANANA10.46.7
Dried CoconutDried Coconut Meat131012811401.404714.6NANANA32.313.76.6
BorageRaw Borage41.71.40.34NA0.2206.07NANANANANA3.576.55
Potato SkinRaw Potato Skin1150.20.0520.020.064024.7NANANANA4.965.16.43
Sprouted LentilsRaw Sprouted Lentils2101.10.110.0750.36044NANANANANA17.86.37
Young Lima BeansRaw Young Lima Beans2241.70.390.270.560402.94NANANA9.7213.66.23
Dandelion GreensRaw Dandelion Greens89.31.40.340.0870.52018.31.4NANANA6.955.366.15
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.2236.07
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans3370.990.120.370.21064.5NANANANA11.319.45.95
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.25.77
Kelp SeaweedRaw Kelp Seaweed85.31.10.490.0080.040191.2NANANA2.583.335.66
TamarindsRaw Tamarinds4741.20.5400.12012477NANANA105.565.56
SpirulinaRaw Spirulina Seaweed51.60.770.270.0830.1304.80.6NANANA0.7911.75.54
SpinachRaw Spinach45.60.770.130.270.05207.20.830.30.220.144.375.685.38
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained423283.760.153.93046.3NANANANA11.5105.3
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked47810.03400.1501241062565.715.714.56.735.28
Grape LeavesRaw Grape Leaves1854.20.671.70.29034.412.5NANANA22115.2
Beet GreensRaw Beet Greens43.70.260.040.0080.08108.60.99NANANA7.344.375.1
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.7419185.02
Native PersimmonsRaw Native Persimmons2520.79NANANA066.5NANANANANA1.64.96
Dried BeechnutsNuts, beechnuts, dried11439911.33.3736.5066.5NANANANANA12.34.9
BrazilnutsDried Brazilnuts1308133320.07148.3023.34.62004.621528.44.82
CoconutRaw Coconut Meat70366.55900.73030.212.4NANANA186.64.82
DockRaw Dock43.71.4NANANA06.35NANANANA5.753.974.76
Fireweed LeavesRaw Fireweed Leaves2045.46NANANA038NANANANA219.354.76
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled7327.761.460.332.740156NANANANANA9.944.74
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled7428.831.660.373.10153NANANANA23.212.74.72
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared2761.40.370.240.33050NANANANA9.92184.66
Chrysanthemum LeavesRaw Chrysanthemum Leaves47.61.1NANANA05.97NANANANA5.956.674.56
Garland ChrysanthemumRaw Garland Chrysanthemum47.61.1NANANA06NANANANA5.956.674.54
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried7203.60.530.0890.830158NANANANANA13.54.54
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)655696100.75013NANANANA4.377.24.52
Sprouted PeasRaw Sprouted Peas2461.350.250.120.53053.8NANANANANA17.54.5
Taro LeavesRaw Taro Leaves83.31.470.30.180.42013.35.97NANANA7.349.94.47
Pumpkin LeavesRaw Pumpkin Leaves37.70.790.410.0240.0204.62NANANANANA6.254.4
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared2620.870.20.140.29050NANANANA12154.4
RowalRaw Rowal2203.970.49NANANA47.4280.992.22512.34.564.37
CornsaladRaw Cornsalad41.70.79NANANA07.14NANANANANA3.974.33
Wakame SeaweedRaw Wakame Seaweed89.31.270.260.0040.020181.3NANANA0.9964.33
AsparagusRaw Asparagus39.70.240.0790.020.07907.73.7321.30.464.174.374.25
Broccoli RaabRaw Broccoli Raab43.70.970.160.380.05805.660.750.340.20.225.366.34.25
HickorynutsDried Hickorynuts1304128142.0841036.2NANANANA12.725.24.2
LeeksRaw Leeks1210.60.0790.20.130287.74NANANA3.572.984.17
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked5201.250.0690.0040.290138123NANANA153.74.17
Sprouted SoybeansRaw Sprouted Soybeans24213.31.840.886.62019NANANANA2.2264.17
Edible Podded PeasRaw Edible Podded Peas83.30.40.0770.0260.150157.94NANANA5.165.564.13
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips59.51.37NANANA06.53NANANANANA10.54.05
Raw Dried FigsFigs, dried, uncooked4941.850.2900.6801279545.449.20.1419.46.554.03
Frozen Podded PeasPeas, edible-podded, frozen, unprepared83.30.60.120.040.22014.3NANANANA6.155.563.97
PurslaneRaw Purslane39.70.710.120.350.2106.73NANANANANA4.033.95
Sprouted Pinto BeansRaw Sprouted Pinto Beans1231.80.220.660.38023NANANANANA10.43.9
Sprouted Navy BeansRaw Sprouted Navy Beans1331.40.170.520.29026NANANANANA12.23.83
Leafy Tips CowpeasRaw Leafy Tips Cowpeas57.50.50.130.0870.1209.57NANANANANA8.143.8
Young BroadbeansRaw Young Broadbeans1431.20.270.380.24023.2NANANANA8.33113.77
Dried Zante CurrantsCurrants, zante, dried5750.440.170.0240.069015312464.55908.736.83.73
EpazoteRaw Epazote63.51.03NANANA014.8NANANANA7.540.653.73
Agar SeaweedRaw Agar Seaweed51.60.060.01200013.40.56NANANA0.991.073.7
MulberriesRaw Mulberries85.30.770.0540.0020.41019.416NANANA3.372.863.67
SuccotashRaw Succotash1962.020.380.150.82039NANANANA7.54103.63
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 7 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 7 ounces.
Top 5 raw fruits, nuts & vegetables with most amount of iron per 7 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Dried Whole Sesame Seeds
- Raw Morel Mushrooms