Chinese WaterchestnutsRaw Chinese Waterchestnuts1030.10.0270.010.033024.74.95NANANA3.11.440.062
CassavaRaw Cassava62.50.180.0460.0110.02023.81.06NANANA1.130.850.17
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared622.220.19NANA0194.75NANANA1.20.840.25
Frozen Potato PuffsFrozen Potato Puffs, Unprepared564.90.80.131.630140.1600.090.0731.31.10.26
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared38.85.471.760.0580.99012NANANANA0.71.220.36
Onions FlakesDry Onions Flakes28.70.130.0220.0030.04902410.7NANANA2.642.560.44
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared61.74.61.14NANA013.70.21NANANA1.51.60.44
YamRaw Yam84.70.140.0310.010.054023.60.42NANANA3.471.30.46
TaroRaw Taro89.30.180.0370.0220.052023.60.36NANANA3.661.340.49
OnionsRaw Onions2500.250.110.010.033023.410.63.234.932.484.252.750.53
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1040.190.0410.0140.07023NANANANA1.771.80.55
Dried Shiitake MushroomsMushrooms, shiitake, dried33.80.330.0760.0040.047025.50.75NANANA3.93.240.58
White Sweet CornRaw White Sweet Corn1161.370.210.0190.630223.74NANANA3.143.740.6
Yellow Sweet CornRaw Yellow Sweet Corn1161.570.380.0160.55021.77.282.2641.032.333.80.6
Hawaii Mountain YamRaw Hawaii Mountain Yam1490.150.0330.010.057024.30.46NANANA3.7320.66
Sweet PotatoRaw Sweet Potato1160.0580.0210.0010.015023.44.860.811.12.933.51.830.71
ButterburRaw Butterbur7140.29NANANA025.8NANANANANA2.80.71
CarrotsRaw Carrots2440.590.0780.0050.24023.411.61.341.448.766.832.270.73
Ginger RootRaw Ginger Root1250.940.250.0430.15022.22.13NANANA2.52.280.75
White PotatoesRaw Whole White Potatoes1450.140.0380.0140.046022.81.670.490.770.413.482.430.75
EppawRaw Eppaw66.71.2NANANA021NANANANANA3.070.77
ParsnipsRaw Parsnips1330.40.0670.0040.0550246.4NANANA6.531.60.79
Sweet OnionsRaw Sweet Onions3130.25NANANA023.615.76.37.062.252.82.50.81
SalsifyRaw Salsify1220.24NANANA022.7NANANANA4.024.020.85
Jalapeno PeppersRaw Jalapeno Peppers3451.280.320.170.21022.414.29.075.109.663.140.86
EggplantRaw Eggplant4000.720.140.0520.25023.5146.166.321.04123.920.92
Root WasabiRaw Root Wasabi920.58NANANA021.6NANANANA7.164.40.94
Maitake MushroomsRaw Maitake Mushrooms3230.610.09700.29022.56.6805.608.76.260.97
Drumstick PodsRaw Drumstick Pods2700.540.089NANA023NANANANA8.655.680.97
Hubbard Winter SquashRaw Hubbard Winter Squash2501.250.260.330.2021.89.88NANANA9.7551
Spaghetti Winter SquashRaw Spaghetti Winter Squash3231.840.380.480.29022.38.9NANANA4.842.061
Yardlong BeanRaw Yardlong Bean2130.850.220.150.2017.8NANANANANA5.961
Yautia Raw Yautia 1020.410.084NANA024NANANANA1.531.51
Frozen SuccotashFrozen Succotash, Unprepared1080.960.180.0720.39021.4NANANANA4.34.631
Red PotatoesRaw Whole Red Potatoes1430.20.050.020.063022.71.840.440.570.412.432.71.04
PotatoesRaw Whole Potatoes1300.120.0320.0130.042022.71.060.340.40.222.732.661.05
TurnipsRaw Turnips3570.360.0390.140.04302313.6NANANA6.433.21.07
Russet PotatoesRaw Whole Russet Potatoes1270.10.0330.0130.0410230.780.290.320.161.652.71.1
Burdock RootRaw Burdock Root1390.210.0350.0030.0780244.03NANANA4.62.131.1
Chicory RootsRaw Chicory Roots1390.280.0670.0180.1024.312NANANA2.11.941.1
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared3450.340.0590.0070.13023.5NANANANA6.22.721.14
GarlicRaw Garlic670.340.060.0130.150220.67NANANA1.44.271.14
RutabagasRaw Rutabagas2700.430.0730.140.095023.3124.356.21.436.22.91.2
Shiitake MushroomsRaw Shiitake Mushrooms2941.44NANANANA2070707.356.61.2
Frozen CarrotsFrozen Carrots, Unprepared2781.280.130.0470.6902213.20.861.111.39.172.171.22
Young Cowpeas Raw Young Cowpeas 1110.390.10.070.0970213.33NANANA5.563.281.22
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained476.60.890.0370.93011NANANANA2.722.381.26
Frozen Whole OnionsFrozen Whole Onions, Unprepared2860.170.0310.0030.06902411NANANA4.862.541.3
Frozen ArtichokesFrozen Artichokes, Unprepared2631.130.260.130.34020.4NANANANA10.36.921.3
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared1390.720.140.0880.24018.7NANANANA5.564.631.3
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV4551.60.27NANA017.611.42.239.1405.99.61.4
Portabella MushroomsRaw Portabella Mushrooms4551.60.04500.67017.611.42.239.1405.99.61.4
Witloof ChicoryRaw Witloof Chicory5880.590.140.0350.22023.5NANANANA18.25.31.4
CeleryRaw Celery7141.20.300.56021.29.572.642.860.5711.44.931.43
White Gourd-flowered Raw White Gourd-flowered 7140.140.014NA0.064024.2NANANANA3.574.431.43
CollardsRaw Collards3131.90.170.340.260171.44NANANA12.59.441.47
Hearts Of PalmRaw Hearts Of Palm870.170.040.0110.066022.315NANANA1.32.351.47
Savoy CabbageRaw Savoy Cabbage3700.370.0480.10.078022.68.4NANANA11.57.41.5
KohlrabiRaw Kohlrabi3700.370.0480.0960.0740239.63NANANA13.36.31.5
TomatoesRaw Ripe Red Tomatoes5561.10.160.0170.44021.614.67.66.9406.674.91.5
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared1750.180.0370.0460.028025.34.96NANANA2.33.11.54
Butternut Winter SquashRaw Butternut Winter Squash2220.220.0470.0580.0360264.92.22.20.494.442.221.56
Lotus RootRaw Lotus Root1350.140.0410.0080.019023.3NANANANA6.623.51.57
Yambean Raw Yambean 2630.240.0550.0370.076023.24.74NANANA131.91.58
Hungarian PeppersRaw Hungarian Peppers3451.40.160.0380.7902312NANANA3.452.761.6
Hyacinth-Young beansRaw Hyacinth-Young beans2170.430.190.0150.0020208.87NANANA7.174.571.6
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage3330.330.0430.0830.0630194.33NANANA10.35.331.63
Red Sweet PeppersRaw Red Sweet Peppers3851.150.230.220.38023168.77.4608.083.81.65
CeleriacRaw Celeriac2380.710.1900.350223.8NANANA4.33.571.67
ShallotsRaw Shallots1390.140.0240.0030.051023.311NANANA4.443.471.67
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared75.80.330.0770.0530.11019NANANANA4.555.751.67
CauliflowerRaw Cauliflower4001.120.520.060.0640207.643.883.76087.681.68
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared720.50.130.0880.12018NANANANA3.66.461.7
Green Sweet PeppersRaw Green Sweet Peppers5000.850.290.040.27023125.65.80.558.54.31.7
Banana PepperRaw Banana Pepper3701.670.180.0110.890207.22NANANA12.66.151.7
Yellow Sweet PeppersRaw Yellow Sweet Peppers3700.780.11NANA023.4NANANANA3.333.71.7
Winter SquashRaw All Varieties Winter Squash2940.380.0790.10.062025.36.47NANANA4.42.81.7
Sprouted SoybeansRaw Sprouted Soybeans825.50.760.362.7407.84NANANANA0.910.71.72
Dried ShallotsFreeze-dried Shallots28.70.140.0240.0030.05302311NANANA4.53.531.72
Acorn Winter SquashRaw Acorn Winter Squash2500.250.0530.0650.04026NANANANA3.7521.75
In Pod Fava BeansRaw In Pod Fava Beans1140.830.130.0340.3502010.5NANANA8.5291.76
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans590.290.0360.110.062019NANANANA3.355.761.76
Fruit ChayoteRaw Fruit Chayote5260.680.150.190.11023.78.74NANANA8.954.31.8
Dishcloth GourdRaw Dishcloth Gourd50010.08NA0.44021.810NANANA5.561.8
Green PeasRaw Green Peas1230.490.0880.0430.1901870.480.156.167.046.71.8
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV4550.450.06400.18019.57.8NANANA2.7311.41.8
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini4550.450.06400.18019.57.8NANANA2.7311.41.8
WatercressRaw Watercress9090.910.250.210.11011.71.8NANANA4.55211.8
Sprouted PeasRaw Sprouted Peas80.60.550.10.0490.21022NANANANANA7.11.82
SuccotashRaw Succotash1011.030.190.0770.42019.8NANANANA3.845.11.85
Bamboo ShootsRaw Bamboo Shoots3701.10.260.0740.42019.311NANANA8.159.631.85
BeetsRaw Beets2330.40.0630.0120.13022.215.7NANANA6.53.741.86
Sun-dried Chile PeppersSun-dried Hot Chile Peppers311.80.250.0070.94021.612.7NANANA8.863.271.86
CucumberRaw Whole Cucumber6670.730.250.0330.19024115.85.070.23.334.331.87
OkraRaw Okra3030.580.0790.0030.079022.64.51.730.971.89.75.851.88
CabbageRaw Cabbage4000.40.1400.068023135.86.680.32105.121.88
Young Green OnionsYoung Green Onions, tops only3701.740.610.150.3021.314.57.856.070.596.673.61.9
Frozen OkraFrozen Okra, Unprepared3330.830.220.0030.220229.9NANANA7.335.631.9
Low Salt Tomato and Vegetable JuiceTomato and Vegetable Juice Low Sodium4550.450.0640.0050.1802115NANANA3.642.731.9
Napa CabbageRaw Chinese Napa Cabbage6251.250.270.360.0940208.8NANANA7.57.51.94
Macronutrients in Top 100 Raw Vegetables with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in raw vegetables , sorted by least amount of Iron per 100 calories.
Top 5 raw vegetables with least amount of iron per 100 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Frozen Sweet Potato Puffs, Unprepared
- Frozen Potato Puffs, Unprepared
- Frozen Par Fried Breaded Onion Rings, Unprepared