Baked Potato SkinPotatoes, baked, skin, without salt3930.20.0520.020.0640912.78NANANA15.78.514
Boiled Potato SkinBoiled Potato Skin no Salt1550.20.0520.020.064034NANANANA6.555.6812
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt2620.20.0520.020.064058.8NANANANA118.711.8
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum39.70.180.0440.0120.06708.554NANANA4.563.257.42
Boiled BorageBoiled and Drained Borage49.61.60.39NA0.2507.04NANANANANA4.157.22
Boiled SpinachBoiled and Drained Spinach45.60.520.0850.180.03407.440.85NANANA4.765.97.1
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves41.70.440.230.0120.0106.731.37NANANA5.365.46.35
Boiled Potherb JuteBoiled and Drained Potherb Jute73.40.40.060.0040.19014.52NANANA3.977.36.23
Canned Hearts Of PalmHearts of palm, canned55.61.230.260.0380.3609.17NANANANA4.7656.2
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils2000.890.110.0690.33042NANANANANA17.56.15
Canned Grape LeavesGrape leaves, canned1373.90.621.670.29023.2NANANANA19.68.475.9
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans3210.950.120.350.2061.3NANANANA10.718.55.38
KimchiCabbage Kimchi29.80.990.130.270.2104.762.1NANANA3.182.24.96
Boiled Green SoybeansBoiled and Drained Green Soybeans28012.71.470.75.27022NANANANA8.3324.54.96
Boiled Young Lima BeansBoiled and Drained Young Lima Beans2440.640.140.0990.210473.23NANANA10.713.54.86
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas1030.750.140.050.280189.57NANANA6.156.954.76
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves1191.850.300.030222NANANA3.9710.54.6
Canned SpinachCanned Spinach, Solids with Salt45.60.990.160.350.06506.750.79NANANA4.765.584.56
Boiled Swiss ChardBoiled and Drained Swiss Chard39.70.160.0240.0060.0508.22.2NANANA4.173.734.5
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 2621.30.350.230.320478.85NANANA12.7174.2
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1551.60.190.590.34029.8NANANANANA144.2
Boiled DockBoiled and Drained Dock39.71.27NANANA05.8NANANANA5.163.634.13
Boiled Podded PeasBoiled and Drained Podded Peas83.30.460.0870.030.170147.9NANANA5.566.53.9
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans2080.60.130.0930.19038.62.7NANANA9.53133.9
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach67.51.730.310.74009.5310.180.40.427.347.963.9
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens57.50.830.20.240.109.91.5NANANA6.756.653.85
Boiled Beet GreensBoiled and Drained Beet Greens53.60.40.0620.0120.130111.2NANANA5.755.13.77
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans990.420.0770.0220.12021NANANANA3.778.533.77
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids53.61.870.190.0480.9709.44.25NANANA5.161.833.73
Canned AsparagusCanned Asparagus Solids37.71.30.290.030.5304.92.1NANANA3.184.253.63
Canned BeetsCanned Beets, Solids61.50.280.0440.0080.089014.311NANANA3.571.83.6
Boiled Dandelion GreensBoiled and Drained Dandelion Greens65.51.20.290.0750.44012.70.99NANANA5.753.973.57
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips69.50.750.170.230.09109.622.12NANANA6.155.933.47
Boiled White MushroomsBoiled and Drained White Mushrooms55.60.930.120.0020.36010.54.64NANANA4.374.33.45
Canned PimentoPimento, canned45.60.60.0890.030.290105.38NANANA3.772.23.33
Boiled Sprouted PeasBoiled and Drained Sprouted Peas19410.180.0890.39034NANANANANA143.3
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids1410.580.130.0890.19026.51.85NANANA7.148.083.2
Canned Young Lima Beans with Liquids and SaltCanned Young Lima Beans Solids and Liquids with Salt1410.580.130.0890.19026.5NANANANA7.148.083.2
Canned Spinach with LiquidsCanned Spinach Solids and Liquids37.70.730.120.240.04605.80.65NANANA4.374.23.14
Cooked Tahitian TaroCooked Tahitian Taro no Salt87.31.350.280.170.39013.6NANANANANA8.263.1
Boiled Green PeasBoiled and Drained Green Peas1670.440.0770.0380.1603111.80.810.2610.41110.63.06
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas1550.540.0970.0480.21028.38.730.260.228.068.9310.23
Boiled SuccotashBoiled and Drained Succotash2281.60.290.120.64048.4NANANANA8.93103
Canned Turnip GreensCanned Turnip Greens no Salt37.70.60.140.170.07105.580.83NANANA2.582.73
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids27.80.60.140.170.07104.8NANANANA3.372.73
Boiled Young BroadbeansBoiled and Drained Young Broadbeans1230.990.280.360.24020NANANANA7.149.532.98
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated43316.37.73NA1.22067.5NANANANA6.356.832.96
Cooked Malabar SpinachMalabar spinach, cooked45.61.55NANANA05.38NANANANA4.175.92.94
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids37.70.280.0670.0650.06708.53.530.0790.28NA5.751.82.9
Canned Straw MushroomsCanned Straw Mushrooms, Solids63.51.350.180.0040.5109.2NANANANA4.967.62.84
Canned Green Chili PeppersPeppers, chili, green, canned41.70.540.0560.0120.2909.13NANANANA3.371.432.64
Canned Mashed Sweet PotatoSweet potato, canned, mashed2000.40.0810.0260.1404611NANANA3.373.932.64
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes51.60.380.0520.0060.15012.373.733.230.0421.82.64
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes51629.79NA2.13060NANANANA5.755.62.6
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus39.70.480.0770.160.0307.34NANANANA3.774.132.6
Steamed Soybeans SproutsSteamed Sprouted Soybeans1618.831.220.594.40131.03NANANA1.6172.6
Canned Crushed TomatoesTomatoes, crushed, canned63.50.560.0790.010.21014.58.734.644.030.043.773.252.58
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans69.50.560.130.180.11015.67.2NANANA6.553.752.54
Cooked Broccoli RaabBroccoli raab, cooked49.61.030.180.40.06206.21.230.480.460.35.567.62.52
Regular Canned PotatoesCanned Potatoes Solids with Salt1190.420.110.0420.13027NANANANA4.562.82.5
Canned PotatoesCanned Potatoes Solids no Salt1190.40.10.040.130271.17NANANA4.762.782.5
Microwaved PotatoesWhole Microwaved Potatoes2080.20.0520.020.064048NANANANA4.564.842.46
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts71.40.990.20.340.160143.45NANANA5.165.062.4
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots39.70.790.180.0180.3306.153.18NANANA2.984.562.4
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids1351.60.280.140.6022.55.930.0990.345.169.728.872.34
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt47.60.810.160.10.2307.98NANANANA3.975.42.34
Boiled CollardsBoiled and Drained Collards65.51.430.0930.180.14011.20.79NANANA7.945.382.24
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards71.40.810.120.250.120141.13NANANA5.565.92.22
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1920.750.190.130.18040.36.4NANANA9.926.32.22
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens37.70.50.0260.0440.04806.170.64NANANA5.564.52.22
Boiled LeeksBoiled and Drained Leeks61.50.40.0540.130.0890154.2NANANA21.62.2
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas43.70.20.0520.0340.04805.56NANANANANA9.272.16
Baked PotatoesWhole Baked Potatoes1850.260.0670.0260.0850422.340.670.870.794.374.962.14
Baked Russet PotatoesBaked Whole Russet Potatoes1890.260.0640.0260.081042.52.140.640.730.774.565.22.12
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 43.70.910.20.290.1808.571.550.650.580.323.772.222.1
Stewed TomatoesStewed Ripe Red Tomatoes1575.31.030.0751.66026NANANANA3.373.92.1
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased30411.55.44NA0.86047.6NANANANA5.954.82.1
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage240.320.0420.0810.06203.531.65NANANA23.12.06
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips67.50.40.0640.130.024013.32.06NANANA3.777.142.02
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt29.80.340.0790.110.06906.52.5NANANA2.981.432.02
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids1050.60.110.0540.23019.36.350.20.165.856.556.332.02
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids59.50.380.0460.140.079012.31.25NANANA6.753.51.96
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes1631.230.320.130.4NA35NANANANA2.784.11.94
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips45.60.480.050.190.05608.634.66NANANA3.973.041.94
Boiled Yardlong BeanBoiled and Drained Yardlong Bean930.20.0520.0340.048018.2NANANANANA5.021.94
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes40526.26.570.446.45043.4NANANANA3.374.41.9
Tomato SauceCanned Tomato Sauce no Salt47.60.60.0810.0120.23010.57.063.33.60.142.982.41.9
Canned Green PeasCanned Green Peas Solids1370.690.120.0620.260258.260.260.227.68.148.771.9
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids2140.640.140.0440.24050.311.4NANANA5.952.541.9
Cooked Frozen Peas And OnionsBoiled and Drained Frozen Peas And Onions89.30.40.0710.0320.150177.5NANANA4.375.041.87
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt1110.280.0580.0730.044029NANANANA8.732.221.85
Tomato Sauce with OnionsCanned Tomato Sauce with Onions83.30.380.060.0080.15019.7NANANANA3.573.11.85
Cooked AsparagusBoiled and Drained Asparagus43.70.440.0950.0580.1508.162.581.570.830.163.974.761.8
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids29.80.20.0460.0640.0406.95NANANANA2.981.61.8
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt39.70.20.0440.0620.03808.931.55NANANA2.582.31.8
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids29.80.20.0460.0640.0406.951.23NANANA2.981.61.8
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt39.70.20.0440.0620.03808.931.55NANANA2.582.31.8
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt29.80.20.0460.0640.0406.951.23NANANA2.981.61.8
Boiled Lotus RootBoiled and Drained Lotus Root1310.140.0420.0080.02031.80.99NANANA6.153.141.8
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans65.51.150.160.380.2409.37NANANANANA9.61.77
Macronutrients in Top 100 Cooked Vegetables with the highest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in cooked vegetables , sorted by most amount of Iron per 7 ounces.
Top 5 cooked vegetables with most amount of iron per 7 ounces are:
- Baked Potato Skin
- Boiled Potato Skin no Salt
- Microwaved Potatoes Skin no Salt
- Boiled and Drained Garland Chrysanthemum
- Boiled and Drained Borage