Morel MushroomsRaw Morel Mushrooms3231.840.2100.69NA16.51.9401.9409.031039.3
Irishmoss SeaweedRaw Irishmoss Seaweed2040.330.0670.0020.0040251.24NANANA2.653.118
ParsleyFresh Parsley2782.20.370.0220.32017.62.36NANANA9.178.2517.2
BorageRaw Borage4763.330.81NA0.52014.6NANANANANA8.5715.7
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
DockRaw Dock4553.2NANANA014.5NANANANA139.111
Chanterelle MushroomsRaw Chanterelle Mushrooms3131.66NANANANA21.43.6303.630124.6611
SpirulinaRaw Spirulina Seaweed3851.50.520.160.2509.31.15NANANA1.5422.810.7
AsparagusRaw Asparagus5000.60.20.050.2019.49.453.251.1510.51110.7
CornsaladRaw Cornsalad4761.9NANANA017NANANANANA9.5210.4
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
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
Lemon Grass Raw Lemon Grass 1010.490.120.0310.14025.6NANANANANA1.848.25
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared4760.90.150.310.11016NANANANA11.411.77.76
Coriander LeavesRaw Coriander Leaves4352.260.06100.170163.8NANANA129.267.7
Agar SeaweedRaw Agar Seaweed3850.120.023000261.08NANANA1.922.087.15
Dried Agar SeaweedSeaweed, agar, dried32.70.0980.0200.001026.40.97NANANA2.52.037
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
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
Frozen Mustard GreensFrozen Mustard Greens, Unprepared5001.350.070.120.14017NANANANA16.512.56.45
Dried ChivesFreeze-dried Chives321.130.190.0230.42020.7NANANANA8.426.86.43
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
EpazoteRaw Epazote3131.63NANANA023.3NANANANA121.035.88
ArugulaRaw Arugula4002.640.340.680.52014.68.2NANANA6.410.35.84
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
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
Edible Podded PeasRaw Edible Podded Peas2380.480.0930.0310.180189.52NANANA6.26.674.95
EndiveRaw Endive5881.180.280.0760.44019.71.47NANANA18.27.354.9
Wakame SeaweedRaw Wakame Seaweed2221.420.290.0040.022020.31.44NANANA1.16.734.84
Frozen Podded PeasPeas, edible-podded, frozen, unprepared2380.710.140.0480.27017NANANANA7.46.674.76
Pumpkin FlowersRaw Pumpkin Flowers6670.470.240.0130.013022NANANANANA6.874.67
Jerusalem-artichokesRaw Jerusalem-artichokes1370.014000.00102413NANANA2.22.744.66
Spring Or Scallions OnionsRaw Spring Or Scallions Onions3130.590.10.0130.220237.3NANANA8.135.74.63
KaleRaw Kale2864.260.511.080.83012.62.831.171.140.5111.78.344.57
Frozen TurnipsFrozen Turnips, Unprepared62510.110.40.12018.4NANANANA11.36.54.38
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds43530.30.76109.130.870.520.3508.2617.34.17
CardoonRaw Cardoon5880.590.065NA0.24024NANANANA9.44.14.1
Garden CressRaw Garden Cress3132.20.0720.240.4801713.8NANANA3.448.134.06
Oyster MushroomsRaw Oyster Mushrooms3031.240.1900.37018.53.3603.3606.97104.03
Chicory GreensRaw Chicory Greens4351.30.320.0830.49020.43.04NANANA17.47.43.9
Dried Ancho PeppersPeppers, ancho, dried35.62.90.290.0581.5018.3NANANANA7.74.223.9
Fiddlehead FernsRaw Fiddlehead Ferns2941.18NANANA016.3NANANANANA13.43.85
Baby Zucchini SquashRaw Baby Zucchini Squash4761.90.40.50.3015NANANANA5.24133.76
NopalesRaw Nopales6250.560.10.0310.280217.2NANANA13.88.253.7
Welsh OnionsRaw Welsh Onions2941.180.20.0240.440196.4NANANA7.065.63.6
Sun-dried TomatoesTomatoes, sun-dried38.81.150.170.0040.43021.614.6NANANA4.775.473.52
LeeksRaw Leeks1640.490.0660.160.110236.4NANANA2.952.463.44
Turnip GreensRaw Turnip Greens3130.940.220.260.11022.32.530.911.63NA104.73.44
Yellow Snap BeansRaw Yellow Snap Beans3230.390.0840.120.07402310.5NANANA115.873.35
Green Snap BeansRaw Green Snap Beans3230.710.160.220.14022.510.54.54.871.168.75.93.32
Frozen KaleFrozen Kale, Unprepared3571.640.210.420.32017.43.04NANANA7.149.53.32
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers320.960.140.0460.4702213NANANA6.85.73.3
Yellow TomatoesRaw Yellow Tomatoes6671.730.240.0270.69020NANANANA4.676.533.27
Brussels SproutsRaw Brussels Sprouts2330.70.140.230.10215.12.161.91.078.847.863.26
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared3031.120.150.290.22019.6NANANANA118.153.24
Sprouted Pinto BeansRaw Sprouted Pinto Beans1611.450.180.540.3018.7NANANANANA8.473.18
Flower Clusters BroccoliRaw Flower Clusters Broccoli3571.250.190.460.140185.3NANANA8.210.63.14
Broccoli LeavesRaw Broccoli Leaves3571.250.190.460.140185.3NANANA8.210.63.14
Broccoli StalksRaw Broccoli Stalks3571.250.190.460.14018.7NANANANANA10.63.14
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared3851.10.170.40.12018.45.23.22.9NA11.5113.1
Sesbania FlowerRaw Sesbania Flower3700.15NANANA025NANANANANA4.743.1
Enoki MushroomsRaw Enoki Mushrooms2700.780.0730.110.220210.5900.5907.37.23.1
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared5001.050.160.050.51022.3NANANANA85.43.1
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared5001.050.160.050.51022.316.3NANANA85.43.1
PumpkinRaw Pumpkin3850.380.20.0120.00802510.6NANANA1.923.853.08
WaxgourdRaw Waxgourd7691.540.12NA0.67023NANANANA22.33.083.08
CeltuceRaw Celtuce5561.67NANANA020.3NANANANA9.444.723.06
Frozen AsparagusFrozen Asparagus, Unprepared4170.960.220.0210.4017NANANANA7.913.53.04
Sprouted Mung BeansRaw Sprouted Mung Beans3330.60.150.0530.1402013.8NANANA6103.03
Sprouted LentilsRaw Sprouted Lentils940.520.0540.0360.17021NANANANANA8.453.03
Green Hot Chili PeppersRaw Green Hot Chili Peppers2500.50.0530.0130.26023.712.8NANANA3.7553
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared5880.760.160.210.1202110NANANA7.656.823
Tahitian TaroRaw Tahitian Taro2272.20.450.280.63015.7NANANANANA6.342.95
Orange TomatoesRaw Orange Tomatoes6251.20.160.0190.46020NANANANA5.637.252.94
Iceberg LettuceRaw Iceberg Lettuce71410.130.370.15021.2147.146.50.368.576.432.93
Sprouted Navy BeansRaw Sprouted Navy Beans1491.040.130.390.22019.5NANANANANA9.182.9
Dried Pasilla PeppersPeppers, pasilla, dried294.6NANANA015NANANANA7.773.582.85
Grape LeavesRaw Grape Leaves1082.280.360.920.16018.66.77NANANA126.022.83
Macronutrients in Top 100 Raw Vegetables with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in raw vegetables , sorted by most amount of Iron per 100 calories.
Top 5 raw vegetables with most amount of iron per 100 calories are:
- Raw Morel Mushrooms
- Raw Irishmoss Seaweed
- Fresh Parsley
- Raw Borage
- Raw Potherb Jute