Dried SpirulinaDried Spirulina Seaweed2907.72.650.821.250243.1NANANA3.657.528.5
Dried Agar SeaweedSeaweed, agar, dried3060.30.0610.0010.0040812.97NANANA7.76.221.4
Dried ChivesFreeze-dried Chives3113.50.590.0731.3064.3NANANANA262120
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.714.6
Morel MushroomsRaw Morel Mushrooms310.570.06500.22NA5.10.600.602.83.1212
Dried Ancho PeppersPeppers, ancho, dried2818.20.820.164.27051.4NANANANA21.61211
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers31430.450.151.46068.740.8NANANA21.31810.4
Dried Pasilla PeppersPeppers, pasilla, dried34516NANANA051NANANANA2712.49.83
Sun-dried TomatoesTomatoes, sun-dried2582.970.430.0111.1055.837.6NANANA12.3149.1
Irishmoss SeaweedRaw Irishmoss Seaweed490.160.0330.0010.002012.30.61NANANA1.31.58.9
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.28.8
Lemon Grass Raw Lemon Grass 990.490.120.0310.14025.3NANANANANA1.828.17
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.67.95
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.57.7
Dried LeeksFreeze-dried Leeks3212.10.280.690.47074.7NANANANA10.4157.6
Watermelon Seed KernelsDried Watermelon Seed Kernels55747.49.78NA28015.3NANANANANA28.37.3
Dried Goji BerriesGoji berries, dried3490.390NANA07745.6NANANA1314.36.8
Dried Oriental RadishesRadishes, oriental, dried2710.720.220.210.12063.437.3NANANA247.96.73
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.26.68
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.56.36
ParsleyFresh Parsley360.790.130.0080.1206.330.85NANANA3.32.976.2
Dried PepeaoPepeao, dried2980.44NANANA081NANANANANA4.826.14
Sun-dried Chile PeppersSun-dried Hot Chile Peppers3245.80.810.0233.0607041NANANA28.710.66.04
Dried ShallotsFreeze-dried Shallots3480.50.0840.010.19080.738NANANA15.712.36
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.35.73
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.75.53
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked3251.030.110.0120.49083NANANANANA4.95.5
Dried LongansLongans, dried2860.4NANANA074NANANANANA4.95.4
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.85.25
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2810.5NANANA072.5NA20.618.38.6364.75.1
Potherb JuteRaw Potherb Jute340.250.0380.0020.1205.8NANANANANA4.654.76
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.7154.7
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2390.760.0820.0090.36061.341.713.51315.48.23.64.06
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.6203.92
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.5213.7
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.93.7
Green SoybeansRaw Green Soybeans1476.80.790.382.82011NANANANA4.2133.55
Dried PilinutsNuts, pilinuts, dried71979.631NA7.603.98NANANANANA113.53
PrunesRaw Dehydrated Prunes3390.730.059NA0.16089NANANANANA3.73.52
Chanterelle MushroomsRaw Chanterelle Mushrooms320.53NANANANA6.861.1601.1603.81.53.47
Jerusalem-artichokesRaw Jerusalem-artichokes730.01000.001017.49.6NANANA1.623.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3601.240.180.0310.29081.4NANANANANA5.253.38
Dried CoconutDried Coconut Meat66064.557.200.71023.77.35NANANA16.36.883.32
BorageRaw Borage210.70.17NA0.1103.06NANANANANA1.83.3
Potato SkinRaw Potato Skin580.10.0260.010.032012.4NANANANA2.52.573.24
Sprouted LentilsRaw Sprouted Lentils1060.550.0570.0380.18022NANANANANA8.963.2
Young Lima BeansRaw Young Lima Beans1130.860.20.140.280201.48NANANA4.96.843.14
Dandelion GreensRaw Dandelion Greens450.70.170.0440.2609.20.71NANANA3.52.73.1
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.63.06
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1700.50.0610.190.11032.5NANANANA5.79.83
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.22.9
Kelp SeaweedRaw Kelp Seaweed430.560.250.0040.0209.570.6NANANA1.31.682.85
TamarindsRaw Tamarinds2390.60.2700.059062.538.8NANANA5.12.82.8
SpirulinaRaw Spirulina Seaweed260.390.140.0420.06402.420.3NANANA0.45.92.8
SpinachRaw Spinach230.390.0630.140.02603.630.420.150.110.072.22.862.7
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained213141.90.0782023.3NANANANA5.85.062.68
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2410.510.01700.074062.653.412.5337.97.33.42.66
Grape LeavesRaw Grape Leaves932.120.340.860.15017.36.3NANANA115.62.63
Beet GreensRaw Beet Greens220.130.020.0040.04104.330.5NANANA3.72.22.57
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.172.53
Native PersimmonsRaw Native Persimmons1270.4NANANA033.5NANANANANA0.82.5
Dried BeechnutsNuts, beechnuts, dried576505.71.718.4033.5NANANANANA6.22.46
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.32.43
CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.332.43
DockRaw Dock220.7NANANA03.2NANANANA2.922.4
Fireweed LeavesRaw Fireweed Leaves1032.75NANANA019.2NANANANA10.64.72.4
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3693.90.740.171.4078.4NANANANANA52.4
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3744.450.840.191.57077.3NANANANA11.76.42.38
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1390.70.190.120.17025NANANANA592.35
Chrysanthemum LeavesRaw Chrysanthemum Leaves240.56NANANA03NANANANA33.362.3
Garland ChrysanthemumRaw Garland Chrysanthemum240.56NANANA03.02NANANANA33.362.3
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3631.80.270.0450.42079.8NANANANANA6.822.3
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)33034.730.800.3806.65NANANANA2.23.632.28
Sprouted PeasRaw Sprouted Peas1240.680.120.0610.27027NANANANANA8.82.26
Taro LeavesRaw Taro Leaves420.740.150.0930.2106.73NANANA3.752.25
Pumpkin LeavesRaw Pumpkin Leaves190.40.210.0120.0102.33NANANANANA3.152.22
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared1320.440.10.070.15025NANANANA67.62.2
RowalRaw Rowal11120.25NANANA24140.51.112.56.22.32.2
CornsaladRaw Cornsalad210.4NANANA03.6NANANANANA22.18
Wakame SeaweedRaw Wakame Seaweed450.640.130.0020.0109.140.65NANANA0.53.032.18
AsparagusRaw Asparagus200.120.040.010.0403.881.8810.650.232.12.22.14
Broccoli RaabRaw Broccoli Raab220.490.0830.190.02902.850.380.170.10.112.73.172.14
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.72.12
LeeksRaw Leeks610.30.040.0990.0670143.9NANANA1.81.52.1
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked2620.630.0350.0020.15069.762.2NANANA7.51.872.1
Sprouted SoybeansRaw Sprouted Soybeans1226.70.930.453.3409.57NANANANA1.1132.1
Edible Podded PeasRaw Edible Podded Peas420.20.0390.0130.07507.554NANANA2.62.82.08
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips300.69NANANA03.3NANANANANA5.32.04
Raw Dried FigsFigs, dried, uncooked2490.930.1400.350644823250.079.83.32.03
Frozen Podded PeasPeas, edible-podded, frozen, unprepared420.30.0580.020.1107.2NANANANA3.12.82
PurslaneRaw Purslane200.360.0610.180.1103.4NANANANANA2.032
Sprouted Pinto BeansRaw Sprouted Pinto Beans620.90.110.330.19011.6NANANANANA5.251.97
Sprouted Navy BeansRaw Sprouted Navy Beans670.70.0850.260.15013NANANANANA6.151.93
Leafy Tips CowpeasRaw Leafy Tips Cowpeas290.250.0660.0440.0604.82NANANANANA4.11.92
Young BroadbeansRaw Young Broadbeans720.60.140.190.12011.7NANANANA4.25.61.9
Dried Zante CurrantsCurrants, zante, dried2900.220.0850.0120.03507762.332.53004.43.431.88
EpazoteRaw Epazote320.52NANANA07.44NANANANA3.80.331.88
Agar SeaweedRaw Agar Seaweed260.030.0060006.750.28NANANA0.50.541.86
MulberriesRaw Mulberries430.390.0270.0010.2109.88.1NANANA1.71.441.85
SuccotashRaw Succotash991.020.190.0760.41019.6NANANANA3.85.031.83
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 100 g
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 100 grams.
Top 5 raw fruits, nuts & vegetables with most amount of iron per 100 grams are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Dried Whole Sesame Seeds
- Raw Morel Mushrooms