Baked Potato SkinPotatoes, baked, skin, without salt1980.10.0260.010.0320461.4NANANA7.94.37.04
Boiled Potato SkinBoiled Potato Skin no Salt780.10.0260.010.032017.2NANANANA3.32.866.07
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt1320.10.0260.010.032029.6NANANANA5.54.45.94
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum200.090.0220.0060.03404.32NANANA2.31.643.74
Boiled BorageBoiled and Drained Borage250.810.2NA0.1303.55NANANANANA2.13.64
Boiled SpinachBoiled and Drained Spinach230.260.0430.0920.01703.750.43NANANA2.42.973.57
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves210.220.110.0060.00503.40.69NANANA2.72.723.2
Boiled Potherb JuteBoiled and Drained Potherb Jute370.20.030.0020.09407.31NANANA23.683.14
Canned Hearts Of PalmHearts of palm, canned280.620.130.0190.1804.62NANANANA2.42.523.13
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1010.450.0530.0350.17021.3NANANANANA8.83.1
Canned Grape LeavesGrape leaves, canned691.970.310.840.15011.7NANANANA9.94.272.98
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1620.480.0580.180.099031NANANANA5.49.32.7
KimchiCabbage Kimchi150.50.0670.140.102.41.06NANANA1.61.12.5
Boiled Green SoybeansBoiled and Drained Green Soybeans1416.40.740.352.66011NANANANA4.212.42.5
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1230.320.0730.050.1023.61.63NANANA5.46.82.45
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas520.380.0730.0250.14094.82NANANA3.13.52.4
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves600.930.1500.0150111NANANA25.272.32
Canned SpinachCanned Spinach, Solids with Salt230.50.0810.180.03303.40.4NANANA2.42.82.3
Boiled Swiss ChardBoiled and Drained Swiss Chard200.080.0120.0030.02504.131.1NANANA2.11.882.26
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 1320.660.180.120.16023.84.46NANANA6.48.52.12
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans780.810.0980.30.17015NANANANANA7.072.1
Boiled DockBoiled and Drained Dock200.64NANANA02.93NANANANA2.61.832.08
Boiled Podded PeasBoiled and Drained Podded Peas420.230.0440.0150.08507.054NANANA2.83.271.97
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans1050.30.0680.0470.098019.51.37NANANA4.86.651.96
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach340.870.160.37004.80.510.090.20.213.741.96
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens290.420.0990.120.051050.75NANANA3.43.351.94
Boiled Beet GreensBoiled and Drained Beet Greens270.20.0310.0060.06505.460.6NANANA2.92.571.9
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans500.210.0390.0110.058010.6NANANANA1.94.31.9
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids270.940.0970.0240.4904.742.14NANANA2.60.921.88
Canned AsparagusCanned Asparagus Solids190.650.150.0150.2702.461.06NANANA1.62.141.83
Canned BeetsCanned Beets, Solids310.140.0220.0040.04507.25.5NANANA1.80.911.82
Boiled Dandelion GreensBoiled and Drained Dandelion Greens330.60.150.0380.2206.40.5NANANA2.921.8
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips350.380.0850.110.04604.851.07NANANA3.131.75
Boiled White MushroomsBoiled and Drained White Mushrooms280.470.0610.0010.1805.32.34NANANA2.22.171.74
Canned PimentoPimento, canned230.30.0450.0150.1505.12.7NANANA1.91.11.68
Boiled Sprouted PeasBoiled and Drained Sprouted Peas980.510.090.0450.2017NANANANANA7.051.67
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids710.290.0660.0450.094013.30.93NANANA3.64.071.6
Canned Young Lima Beans with Liquids and SaltCanned Young Lima Beans Solids and Liquids with Salt710.290.0660.0450.094013.3NANANANA3.64.071.6
Canned Spinach with LiquidsCanned Spinach Solids and Liquids190.370.060.120.02302.920.33NANANA2.22.11.58
Cooked Tahitian TaroCooked Tahitian Taro no Salt440.680.140.0850.206.85NANANANANA4.161.56
Boiled Green PeasBoiled and Drained Green Peas840.220.0390.0190.082015.65.930.410.135.25.55.361.54
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas780.270.0490.0240.11014.34.40.130.114.064.55.151.52
Boiled SuccotashBoiled and Drained Succotash1150.80.150.060.32024.4NANANANA4.55.071.52
Canned Turnip GreensCanned Turnip Greens no Salt190.30.070.0840.03602.80.42NANANA1.31.361.5
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids140.30.070.0840.03602.42NANANANA1.71.361.5
Boiled Young BroadbeansBoiled and Drained Young Broadbeans620.50.140.180.12010NANANANA3.64.81.5
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated2188.23.9NA0.62034NANANANA3.23.441.5
Cooked Malabar SpinachMalabar spinach, cooked230.78NANANA02.7NANANANA2.12.981.48
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids190.140.0340.0330.03404.31.780.040.14NA2.90.911.47
Canned Straw MushroomsCanned Straw Mushrooms, Solids320.680.0890.0020.2604.64NANANANA2.53.831.43
Canned Green Chili PeppersPeppers, chili, green, canned210.270.0280.0060.1504.6NANANANA1.70.721.33
Canned Mashed Sweet PotatoSweet potato, canned, mashed1010.20.0410.0130.0710235.45NANANA1.71.981.33
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes260.190.0260.0030.07406.23.521.881.630.0210.911.33
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes260154.54NA1.07030NANANANA2.92.831.32
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus200.240.0390.0790.01503.7NANANANA1.92.081.32
Steamed Soybeans SproutsSteamed Sprouted Soybeans814.450.620.32.206.530.52NANANA0.88.471.3
Canned Crushed TomatoesTomatoes, crushed, canned320.280.040.0050.1107.34.42.342.030.021.91.641.3
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans350.280.0640.0890.05607.883.63NANANA3.31.91.28
Cooked Broccoli RaabBroccoli raab, cooked250.520.0890.20.03103.120.620.240.230.152.83.831.27
Regular Canned PotatoesCanned Potatoes Solids with Salt600.210.0540.0210.066013.6NANANANA2.31.41.26
Canned PotatoesCanned Potatoes Solids no Salt600.20.0510.020.063013.60.59NANANA2.41.41.26
Microwaved PotatoesWhole Microwaved Potatoes1050.10.0260.010.032024.2NANANANA2.32.441.24
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts360.50.10.170.07907.11.74NANANA2.62.551.2
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots200.40.0920.0090.1703.11.6NANANA1.52.31.2
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids680.80.140.0710.3011.430.050.172.64.94.471.18
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt240.410.0830.0510.1204NANANANA22.721.18
Boiled CollardsBoiled and Drained Collards330.720.0470.0930.0705.650.4NANANA42.71.13
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards360.410.060.130.0607.10.57NANANA2.82.971.12
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 970.380.0960.0680.093020.33.23NANANA53.171.12
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens190.250.0130.0220.02403.10.32NANANA2.82.271.12
Boiled LeeksBoiled and Drained Leeks310.20.0270.0660.04507.622.1NANANA10.811.1
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas220.10.0260.0170.02402.8NANANANANA4.671.1
Baked PotatoesWhole Baked Potatoes930.130.0340.0130.0430211.180.340.440.42.22.51.08
Baked Russet PotatoesBaked Whole Russet Potatoes950.130.0320.0130.041021.41.080.320.370.392.32.631.07
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 220.460.10.150.08904.320.780.330.290.161.91.121.06
Stewed TomatoesStewed Ripe Red Tomatoes792.680.520.0380.84013NANANANA1.71.961.06
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased1535.82.74NA0.43024NANANANA32.421.05
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage120.160.0210.0410.03101.780.83NANANA11.561.04
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips340.20.0320.0650.01206.681.04NANANA1.93.61.02
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt150.170.040.0550.03503.271.25NANANA1.50.721.02
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids530.30.0540.0270.1209.753.20.10.082.953.33.21.02
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids300.190.0230.0710.0406.20.63NANANA3.41.760.99
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes820.620.160.0640.2NA17.7NANANANA1.42.060.98
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips230.240.0250.0940.02804.352.35NANANA21.530.98
Boiled Yardlong BeanBoiled and Drained Yardlong Bean470.10.0260.0170.02409.2NANANANANA2.530.98
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes20413.23.30.223.25022NANANANA1.72.220.96
Tomato SauceCanned Tomato Sauce no Salt240.30.0410.0060.1205.33.561.671.820.071.51.20.96
Canned Green PeasCanned Green Peas Solids690.350.0620.0310.13012.64.160.130.113.834.14.40.95
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids1080.320.0690.0220.12025.45.74NANANA31.280.95
Cooked Frozen Peas And OnionsBoiled and Drained Frozen Peas And Onions450.20.0360.0160.07808.633.77NANANA2.22.540.94
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt560.140.0290.0370.022014.6NANANANA4.41.120.93
Tomato Sauce with OnionsCanned Tomato Sauce with Onions420.190.030.0040.07409.94NANANANA1.81.560.93
Cooked AsparagusBoiled and Drained Asparagus220.220.0480.0290.07604.11.30.790.420.0822.40.91
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids150.10.0230.0320.0203.5NANANANA1.50.80.9
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt200.10.0220.0310.01904.50.78NANANA1.31.150.9
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids150.10.0230.0320.0203.50.62NANANA1.50.80.9
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt200.10.0220.0310.01904.50.78NANANA1.31.150.9
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt150.10.0230.0320.0203.50.62NANANA1.50.80.9
Boiled Lotus RootBoiled and Drained Lotus Root660.070.0210.0040.010160.5NANANA3.11.580.9
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans330.580.0830.190.1204.7NANANANANA4.830.89
Macronutrients in Top 100 Cooked Vegetables with the highest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in cooked vegetables , sorted by most amount of Iron per 100 grams.
Top 5 cooked vegetables with most amount of iron per 100 grams are:
- Baked Potato Skin
- Boiled Potato Skin no Salt
- Microwaved Potatoes Skin no Salt
- Boiled and Drained Garland Chrysanthemum
- Boiled and Drained Borage