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
Sesame FlourHigh fat Sesame Flour104473.610.30.5631.7053NANANANANA6130
Roasted Sesame SeedsRoasted Whole Sesame Seeds11219513.30.7241051NANANANA27.833.729.3
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
TahiniSesame Butter from Roasted Kernels1181107150.81460420.97NANANA18.533.717.8
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
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated61.50.340.099NANANA11NANANANA8.933.716
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels113997170.22390292.560.140.142.261359.216
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.615.8
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels11259513.30.7241051.70.95NANANA33.533.715.4
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
Baked Potato SkinPotatoes, baked, skin, without salt3930.20.0520.020.0640912.78NANANA15.78.514
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1228113120.1674041NANANANA233413.5
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
Boiled Potato SkinBoiled Potato Skin no Salt1550.20.0520.020.064034NANANANA6.555.6812
Oil Roasted CashewsOil Roasted Cashew Nuts115195170.1317059.39.940.160.169.66.5533.412
Sun-dried Chile PeppersSun-dried Hot Chile Peppers64311.51.60.0466.06013981.5NANANA572112
Roasted CashewsDry Roasted Cashew Nuts113992180.3215.20659.94NANANA5.9530.412
Dried ShallotsFreeze-dried Shallots6910.990.170.020.37016075.7NANANA3124.412
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt2620.20.0520.020.064058.8NANANANA118.711.8
FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.311.4
Pine NutsDried Pine Nuts13361369.720.3365.80267.120.140.146.857.342711
Sunflower SeedsDried Sunflower Seed Kernels11591028.840.1245.7039.75.2NANA4.961741.210.4
Cashew ButterPlain Cashew Butter no Salt11659819.40.3416.2054.7NANANANA3.973510
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
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts12821248.950.1216.70359.70.140.149.4318.7308.7
Sunflower Seed ButterSunflower Seed Butter no Salt12241109.30.09919.3046.321002111.334.38.18
Yeast extract spreadYeast extract spread3671.8000040.53.180001347.48
Roasted PistachiosDry Roasted Pistachio Nuts11359111.20.422605615.40.440.51420.441.88
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.621407.78
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt11559910.40.1465047.85.4NANANA2238.47.54
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum39.70.180.0440.0120.06708.554NANANA4.563.257.42
Roasted AlmondsDry Roasted Almonds11871048.120.0225.7041.79.640.020.029.4321.641.67.4
AlmondsNuts, almonds1149997.540.00624.5042.88.630.220.347.8425427.36
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.77.32
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added12051098.350270359.0300.0798.721427.3
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
Green SoybeansRaw Green Soybeans29213.51.560.755.6022NANANANA8.3325.77.04
Dried PilinutsNuts, pilinuts, dried142715862NA1507.9NANANANANA21.47
Plain Almond ButterPlain Almond Butter no Salt12181108.240.01427037.38.800.048.620.441.66.93
Chanterelle MushroomsRaw Chanterelle Mushrooms63.51.05NANANANA13.62.302.307.542.966.9
Jerusalem-artichokesRaw Jerusalem-artichokes1450.02000.002034.619NANANA3.183.976.75
Toasted Dried CoconutToasted Dried Coconut Meat11759382.7NA1.02088NANANANANA10.56.73
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7142.460.360.0620.570162NANANANANA10.46.7
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1357137122NA1.5042.7NANANANANA10.56.67
Dried CoconutDried Coconut Meat131012811401.404714.6NANANA32.313.76.6
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds88538.57.30.1517.40107NANANANA36.5376.57
BorageRaw Borage41.71.40.34NA0.2206.07NANANANANA3.576.55
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)39142.337.5NA0.4605.58NANANANANA46.55
Blanched HazelnutsBlanched Hazelnuts Or Filberts12481219.270.1211033.76.930.140.146.6522276.55
Blanched AlmondsNuts, almonds, blanched11711047.840.00824.50379.200.068.8519.642.56.5
Potato SkinRaw Potato Skin1150.20.0520.020.064024.7NANANANA4.965.16.43
Sprouted LentilsRaw Sprouted Lentils2101.10.110.0750.36044NANANANANA17.86.37
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
Young Lima BeansRaw Young Lima Beans2241.70.390.270.560402.94NANANA9.7213.66.23
Canned Hearts Of PalmHearts of palm, canned55.61.230.260.0380.3609.17NANANANA4.7656.2
Dandelion GreensRaw Dandelion Greens89.31.40.340.0870.52018.31.4NANANA6.955.366.15
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils2000.890.110.0690.33042NANANANANA17.56.15
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
Canned Grape LeavesGrape leaves, canned1373.90.621.670.29023.2NANANANA19.68.475.9
Tomato PasteCanned Tomato Paste1630.930.20.0140.3037.52411.611.40.68.148.575.9
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.25.77
Kelp SeaweedRaw Kelp Seaweed85.31.10.490.0080.040191.2NANANA2.583.335.66
Roasted PecansDry Roasted Pecans140914712.51.97390278.060.0790.0797.9418.7195.56
SpirulinaRaw Spirulina Seaweed51.60.770.270.0830.1304.80.6NANANA0.7911.75.54
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans3210.950.120.350.2061.3NANANANA10.718.55.38
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
Roasted Macadamia NutsDry Roasted Macadamia Nuts142515123.70.392.6026.68.20.140.147.941615.55.26
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
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
Oil Roasted PecansNuts, pecans, oil roasted, without salt added141914914.42.0544.80267.880.0790.0797.741918.34.9
Dried BeechnutsNuts, beechnuts, dried11439911.33.3736.5066.5NANANANANA12.34.9
Boiled Young Lima BeansBoiled and Drained Young Lima Beans2440.640.140.0990.210473.23NANANA10.713.54.86
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
Macronutrients in Top 100 Vegetables & Nuts with the highest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in all vegetables & nuts , sorted by most amount of Iron per 7 ounces.
Top 5 vegetables & nuts with most amount of iron per 7 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- High fat Sesame Flour
- Roasted Whole Sesame Seeds