Canned ButterburButterbur, canned33334.33NANANA012.7NANANANANA3.6721
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum5000.450.110.030.17021.610NANANA11.58.218.7
KimchiCabbage Kimchi6673.330.450.910.690167.07NANANA10.77.3316.7
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
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
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids7142.140.50.60.26017.3NANANANA129.710.8
Boiled DockBoiled and Drained Dock5003.2NANANA014.7NANANANA139.1510.4
Canned SpinachCanned Spinach, Solids with Salt4352.170.350.770.14014.81.74NANANA10.412.210
Canned AsparagusCanned Asparagus Solids5263.420.770.0791.40135.58NANANA8.4211.39.63
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
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
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids5260.740.180.170.18022.59.370.210.74NA15.34.87.74
Canned PimentoPimento, canned4351.30.20.0650.6302211.8NANANA8.264.87.3
Boiled Beet GreensBoiled and Drained Beet Greens3700.740.110.0220.24020.22.22NANANA10.79.57.04
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids3703.50.360.0891.8017.67.93NANANA9.633.46.96
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
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus5001.20.20.40.075018.5NANANANA9.510.46.6
Cooked Malabar SpinachMalabar spinach, cooked4353.4NANANA011.8NANANANA9.13136.43
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
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
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
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach2942.560.461.100141.50.260.590.621111.85.76
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach8331.40.230.470.092017.82.1NANANA11.7115.5
Boiled Dandelion GreensBoiled and Drained Dandelion Greens3031.80.440.120.68019.41.5NANANA8.86.065.45
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
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt4171.70.350.210.49016.8NANANANA8.3311.34.9
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
Boiled Podded PeasBoiled and Drained Podded Peas2380.550.10.0360.2016.89.5NANANA6.677.84.7
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas1920.730.140.0480.27017.39.27NANANA5.966.734.6
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt5000.50.110.160.095022.53.9NANANA6.55.754.5
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt5000.50.110.160.095022.53.9NANANA6.55.754.5
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt75.80.0760.020.0080.024022.4NANANANA4.173.334.5
Canned Straw MushroomsCanned Straw Mushrooms, Solids3132.130.280.0060.81014.5NANANANA7.8124.47
Canned Green Sweet Peppers with LiquidsCanned Green Sweet Peppers Solids and Liquids5561.670.250.0830.81021.7NANANANA6.674.444.44
Canned Red Sweet Peppers with LiquidsCanned Red Sweet Peppers Solids and Liquids5561.670.250.0830.81021.7NANANANA6.674.444.44
Canned Grape LeavesGrape leaves, canned1452.860.451.220.21017NANANANA14.36.24.3
Boiled PurslaneBoiled and Drained Purslane5561.06NANANA019.7NANANANANA8.284.28
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips4351.040.110.410.1201910.2NANANA8.76.654.26
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt4761.950.440.620.380206.862.9530.869.0554.24
Cooked AsparagusBoiled and Drained Asparagus45510.220.130.35018.75.93.61.90.369.1114.14
Canned Crushed TomatoesTomatoes, crushed, canned3130.880.130.0160.34022.813.87.36.340.0635.945.134.06
Tomato SauceCanned Tomato Sauce no Salt4171.250.170.0250.48022156.967.60.296.2554
Boiled Turnip GreensBoiled and Drained Turnip Greens5001.150.270.320.140222.65NANANA17.55.74
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves1671.550.2500.025018.61.67NANANA3.338.83.87
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans2000.420.0780.0220.12021NANANANA3.88.63.8
Cooked Ripe Red TomatoesTomatoes, red, ripe, cooked5560.610.0830.0110.23022.3147.286.5603.95.283.78
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans2860.80.180.250.16022.510.4NANANA9.435.43.66
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids8330.50.130.050.130185.83NANANA6.6711.73.6
Tomatoes in JuiceCanned Red Ripe Tomatoes in Tomato Juice6251.560.210.0250.61021.7168.27.750124.943.56
Baked Potato SkinPotatoes, baked, skin, without salt50.50.0510.0130.0050.016023.30.71NANANA42.173.56
Boiled LeeksBoiled and Drained Leeks3230.650.0870.210.15024.66.8NANANA3.232.63.55
Cooked Tahitian TaroCooked Tahitian Taro no Salt2271.550.320.190.45015.6NANANANANA9.453.55
Boiled Garden CressBoiled and Drained Garden Cress4352.60.0870.280.57016.513.5NANANA3.048.263.48
Boiled CollardsBoiled and Drained Collards3032.20.140.280.210171.2NANANA128.23.42
Boiled Mustard GreensBoiled and Drained Mustard Greens3851.80.0460.0850.092017.35.42NANANA7.79.853.35
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts2781.40.280.480.22019.74.83NANANA7.227.13.33
Cooked NopalesCooked Nopales no Salt6670.330.040.0130.130227.47NANANA13.393.33
Boiled CardoonBoiled and Drained Cardoon4550.50.055NA0.2024.2NANANANA7.733.453.3
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids3330.630.0770.240.13020.62.1NANANA11.35.873.3
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers6251.130.170.0560.56020.718NANANA55.943.25
Canned MushroomsCanned Mushrooms, Solids4001.160.150.0040.44020.49.36NANANA9.67.53.16
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans3570.610.160.170.130236.7NANANA10.75.323.14
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus5562.330.530.0560.97010.71.78NANANA8.916.43.1
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards2781.140.170.350.17019.71.6NANANA7.788.253.1
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans4760.430.120.0430.1102013.5NANANA3.89.673.1
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils990.450.0520.0350.16021NANANANANA8.73.07
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips2940.590.0940.190.035019.63.06NANANA5.610.63
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans4551.450.180.540.3018.6NANANANANA8.453
Canned Seasoned Snap BeansBeans, snap, canned, all styles, seasoned, solids and liquids6251.250.280.390.24022NANANANA9.385.22.94
Cooked Taro ShootsCooked Taro Shoots no Salt7140.570.110.0710.16023NANANANANA5.22.93
Cooked Chopped Frozen Green Sweet PeppersBoiled Chopped Frozen Green Sweet Peppers55610.150.050.5021.7NANANANA55.282.9
Boiled PumpkinBoiled and Drained Pumpkin5000.350.190.010.01024.510.4NANANA5.53.62.85
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin5880.760.160.20.120219.94NANANA7.656.762.82
Boiled WaxgourdBoiled and Drained Waxgourd7141.430.1100.63021.78.43NANANA7.142.862.7
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1281.040.130.380.22019.2NANANANANA9.062.7
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans3031.760.250.590.37014.3NANANANANA14.62.7
Canned CarrotsCanned Carrots Solids4000.760.140.0440.320229.9NANANA62.562.56
Cooked Chinese BroccoliBroccoli, chinese, cooked4553.270.51.170.35017.33.8NANANA11.45.22.55
Steamed Sesbania FlowerSesbania flower, cooked, steamed, without salt4550.23NANANA023.8NANANANANA5.22.55
Microwaved Green Snap BeansBeans, snap, green, microwaved3031.5NANANANA19.49.764.44.36110.372.5
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin6672.40.480.630.3901811.4NANANA6.677.62.47
Macronutrients in Top 100 Cooked Vegetables with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in cooked vegetables , sorted by most amount of Iron per 100 calories.
Top 5 cooked vegetables with most amount of iron per 100 calories are:
- Canned Butterbur
- Boiled and Drained Garland Chrysanthemum
- Cabbage Kimchi
- Boiled and Drained Spinach
- Boiled and Drained Pumpkin Leaves