Morel MushroomsRaw Morel Mushrooms3231.840.2100.69NA16.51.9401.9409.031039.3
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated3230.550.16NANANA18NANANANA14.5626
Canned ButterburButterbur, canned33334.33NANANA012.7NANANANANA3.6721
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum5000.450.110.030.17021.610NANANA11.58.218.7
Irishmoss SeaweedRaw Irishmoss Seaweed2040.330.0670.0020.0040251.24NANANA2.653.118
ParsleyFresh Parsley2782.20.370.0220.32017.62.36NANANA9.178.2517.2
KimchiCabbage Kimchi6673.330.450.910.690167.07NANANA10.77.3316.7
BorageRaw Borage4763.330.81NA0.52014.6NANANANANA8.5715.7
Boiled SpinachBoiled and Drained Spinach4351.130.190.40.074016.31.87NANANA10.41315.5
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves4761.050.540.0290.0240163.3NANANA131315.2
Boiled BorageBoiled and Drained Borage4003.240.79NA0.51014NANANANANA8.3614.6
Potherb JuteRaw Potherb Jute2940.740.110.0060.34017NANANANANA13.714
SpinachRaw Spinach4351.70.270.60.11015.81.830.650.480.39.5712.411.8
Pumpkin LeavesRaw Pumpkin Leaves5262.11.10.0630.053012.3NANANANANA16.611.7
Beet GreensRaw Beet Greens4550.590.0910.0180.19019.72.27NANANA171011.7
Boiled Swiss ChardBoiled and Drained Swiss Chard5000.40.060.0150.13020.75.5NANANA10.59.411.3
Canned Hearts Of PalmHearts of palm, canned3572.20.460.0680.65016.5NANANANA8.57911
DockRaw Dock4553.2NANANA014.5NANANANA139.111
Chanterelle MushroomsRaw Chanterelle Mushrooms3131.66NANANANA21.43.6303.630124.6611
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids7142.140.50.60.26017.3NANANANA129.710.8
SpirulinaRaw Spirulina Seaweed3851.50.520.160.2509.31.15NANANA1.5422.810.7
AsparagusRaw Asparagus5000.60.20.050.2019.49.453.251.1510.51110.7
Boiled DockBoiled and Drained Dock5003.2NANANA014.7NANANANA139.1510.4
CornsaladRaw Cornsalad4761.9NANANA017NANANANANA9.5210.4
Canned SpinachCanned Spinach, Solids with Salt4352.170.350.770.14014.81.74NANANA10.412.210
PurslaneRaw Purslane5001.80.310.880.54017NANANANANA109.95
Dried SpirulinaDried Spirulina Seaweed34.52.660.910.280.4308.241.07NANANA1.24209.83
Broccoli RaabRaw Broccoli Raab4552.230.380.860.130131.730.770.450.512.314.49.73
Canned AsparagusCanned Asparagus Solids5263.420.770.0791.40135.58NANANA8.4211.39.63
Chrysanthemum LeavesRaw Chrysanthemum Leaves4172.33NANANA012.5NANANANA12.5149.6
Garland ChrysanthemumRaw Garland Chrysanthemum4172.33NANANA012.6NANANANA12.5149.54
Butterhead LettuceRaw Butterhead Lettuce7691.70.220.640.260177.233.923.308.4610.49.54
Swiss ChardRaw Swiss Chard5261.050.160.0370.33019.75.8NANANA8.429.479.47
Red Leaf LettuceRaw Red Leaf Lettuce7691.70.220.620.26017.43.72.151.5406.9210.29.23
Water ConvolvulusRaw Water Convolvulus 5261.05NANANA016.5NANANANA1113.78.8
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage8331.330.180.340.260156.9NANANA8.33138.67
Boiled Potherb JuteBoiled and Drained Potherb Jute2700.540.0810.0050.25019.72.7NANANA5.49.958.5
Canned Spinach with LiquidsCanned Spinach Solids and Liquids5261.950.320.640.12015.41.74NANANA11.6118.3
Lemon Grass Raw Lemon Grass 1010.490.120.0310.14025.6NANANANANA1.848.25
Canned Turnip GreensCanned Turnip Greens no Salt5261.580.370.440.19014.82.2NANANA6.847.167.95
Boiled Potato SkinBoiled Potato Skin no Salt1280.130.0330.0130.041022NANANANA4.233.677.8
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared4760.90.150.310.11016NANANANA11.411.77.76
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids5260.740.180.170.18022.59.370.210.74NA15.34.87.74
Coriander LeavesRaw Coriander Leaves4352.260.06100.170163.8NANANA129.267.7
Canned PimentoPimento, canned4351.30.20.0650.6302211.8NANANA8.264.87.3
Agar SeaweedRaw Agar Seaweed3850.120.023000261.08NANANA1.922.087.15
Boiled Beet GreensBoiled and Drained Beet Greens3700.740.110.0220.24020.22.22NANANA10.79.57.04
Dried Agar SeaweedSeaweed, agar, dried32.70.0980.0200.001026.40.97NANANA2.52.037
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids3703.50.360.0891.8017.67.93NANANA9.633.46.96
Dandelion GreensRaw Dandelion Greens2221.560.380.0980.58020.41.58NANANA7.7866.9
Frozen Turnip GreensFrozen Turnip Greens, Unprepared4551.40.330.40.17016.7NANANANA11.411.26.86
Mustard SpinachRaw Mustard Spinach4551.360.0680.120.14017.7NANANANA12.7106.8
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips3332.3NANANA011NANANANANA17.76.8
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt6671.130.270.370.230228.33NANANA104.86.8
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens3451.450.340.410.180172.6NANANA11.711.66.7
Kelp SeaweedRaw Kelp Seaweed2331.30.570.0090.047022.31.4NANANA3.023.96.63
Leafy Tips CowpeasRaw Leafy Tips Cowpeas3450.860.230.150.21016.6NANANANANA146.62
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus5001.20.20.40.075018.5NANANANA9.510.46.6
Frozen SpinachUnprepared Frozen Spinach3451.970.140.280014.52.240.620.830.831012.56.5
Frozen Mustard GreensFrozen Mustard Greens, Unprepared5001.350.070.120.14017NANANANA16.512.56.45
Cooked Malabar SpinachMalabar spinach, cooked4353.4NANANA011.8NANANANA9.13136.43
Dried ChivesFreeze-dried Chives321.130.190.0230.42020.7NANANANA8.426.86.43
Canned Green Chili PeppersPeppers, chili, green, canned4761.30.130.0290.69022NANANANA8.13.436.33
Boiled White MushroomsBoiled and Drained White Mushrooms3571.680.220.0040.640198.36NANANA7.867.756.2
Cooked Napa CabbageCabbage, napa, cooked8331.4NANANA018.6NANANANANA9.176.17
Chinese CabbageRaw Chinese Cabbage7691.540.210.420.32016.89.08NANANA7.711.56.15
Mustard GreensRaw Mustard Greens3701.560.0370.0670.074017.34.9NANANA1210.66.07
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids6670.670.150.210.13023.3NANANANA105.336
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids6670.670.150.210.13023.34.13NANANA105.336
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt6670.670.150.210.13023.34.13NANANA105.336
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots50020.460.0450.83015.58NANANA7.511.56
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens5261.30.0680.120.13016.41.7NANANA14.7125.9
EpazoteRaw Epazote3131.63NANANA023.3NANANANA121.035.88
Canned BeetsCanned Beets, Solids3230.450.0710.0130.15023.317.8NANANA5.82.945.87
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers6670.530.270.0130.01302216NANANA67.275.87
ArugulaRaw Arugula4002.640.340.680.52014.68.2NANANA6.410.35.84
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach2942.560.461.100141.50.260.590.621111.85.76
Green Leaf LettuceRaw Green Leaf Lettuce66710.130.390.160195.22.872.408.679.075.73
New Zealand SpinachRaw New Zealand Spinach7141.430.230.470.0930182.07NANANA10.710.75.7
White Icicle RadishesRaw White Icicle Radishes7140.710.210.210.11018.8NANANANA107.865.7
Romaine LettuceRaw Cos Or Romaine Lettuce5881.760.230.660.28019.474.72.3012.47.245.7
Potato SkinRaw Potato Skin1720.170.0450.0170.055021.4NANANANA4.34.435.6
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach8331.40.230.470.092017.82.1NANANA11.7115.5
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt7690.540.120.150.085022.89.15NANANA10.84.75.46
Boiled Dandelion GreensBoiled and Drained Dandelion Greens3031.80.440.120.68019.41.5NANANA8.86.065.45
Taro ShootsRaw Taro Shoots9090.820.160.10.24021NANANANANA8.365.45
Taro LeavesRaw Taro Leaves2381.760.360.220.510167.17NANANA8.8125.36
ChivesRaw Chives3332.430.490.050.84014.56.17NANANA8.33115.33
Laver SeaweedRaw Laver Seaweed2860.80.170.0030.011014.61.4NANANA0.8616.65.14
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes3850.730.10.0120.2802413.57.236.270.0773.853.55.1
Cooked Broccoli RaabBroccoli raab, cooked4002.080.360.80.12012.52.480.960.920.61115.35.1
Boiled Mustard SpinachBoiled and Drained Mustard Spinach6251.25NANANA017.5NANANANA12.510.65
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips2861.10.240.330.130143.06NANANA8.868.545
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas4550.450.120.0770.11012.7NANANANANA21.24.95
Edible Podded PeasRaw Edible Podded Peas2380.480.0930.0310.180189.52NANANA6.26.674.95
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt4171.70.350.210.49016.8NANANANA8.3311.34.9
EndiveRaw Endive5881.180.280.0760.44019.71.47NANANA18.27.354.9
Wakame SeaweedRaw Wakame Seaweed2221.420.290.0040.022020.31.44NANANA1.16.734.84
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 4552.10.470.660.4019.63.551.51.30.738.645.14.8
Boiled EscaroleBoiled and Drained Escarole without Salt6671.20.280.080.46020.51.53NANANA18.77.674.8
Macronutrients in Top 100 Vegetables with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all vegetables , sorted by most amount of Iron per 100 calories.
Top 5 vegetables with most amount of iron per 100 calories are:
- Raw Morel Mushrooms
- Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated
- Canned Butterbur
- Boiled and Drained Garland Chrysanthemum
- Raw Irishmoss Seaweed