Morel MushroomsRaw Morel Mushrooms00.67221.84.261.3NA87NANA1994NANA118
Irishmoss SeaweedRaw Irishmoss Seaweed36.70.0922.853.631.080.42NA1114018.405.3330.654.5
ParsleyFresh Parsley35080.720.82113.330.75NA12670110806.251366751.7
BorageRaw Borage30000.862.14130.591.2NA18605000NANA47
Potherb JuteRaw Potherb Jute24531.174.8110.645.3NA108503260NANA42
SpinachRaw Spinach611712.479.440.852.5455.425300367026.5629935.3
Pumpkin LeavesRaw Pumpkin Leaves15321.52.0214.50.663.27NA56801740NANA35
Beet GreensRaw Beet Greens43091.3635.453.41.45NA2050409020.5545535
DockRaw Dock27270.551.366.80.561.66NA17706550NANA32.7
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.14238.3100.41NA18.8NANA1988NANA32.5
SpirulinaRaw Spirulina Seaweed34.62.563.95143.750.39NA104010.405.652932
AsparagusRaw Asparagus5702.152.114.74.11.37NA78008401762432
CornsaladRaw Cornsalad507111.245.930.63.9NA20005460NANA31
PurslaneRaw PurslaneNA0.711.77.20.541.1NA18003150NANA30
Dried SpirulinaDried Spirulina Seaweed302.463.813.33.60.38NA97010.405.1726.429.5
Broccoli RaabRaw Broccoli Raab17862.21.7616.74.42.33NA11320275022305529
Chrysanthemum LeavesRaw Chrysanthemum Leaves11751.631.86.642.762.2NA2213017.50NANA28.8
Garland ChrysanthemumRaw Garland Chrysanthemum14501.631.86.642.762.2NA2213017.50NA437528.6
Butterhead LettuceRaw Butterhead Lettuce38311.31.438.243.461.9NA1685085.404.15236128.6
Swiss ChardRaw Swiss Chard48320.631.426.32.71.56NA22104740301310528.4
Red Leaf LettuceRaw Red Leaf Lettuce86541.481.787.43.322.3NA831085.403.46323827.7
Water ConvolvulusRaw Water Convolvulus 49740.471.5814.22.231.5NA90008680NANA26.4
Lemon Grass Raw Lemon Grass 00.20.413.340.150.24NA22707.880NANA24.8
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared43570.631.265.541.761.06NA58603690NANA23.3
Coriander LeavesRaw Coriander Leaves43960.872.114.57.431.94NA8090352032.6404323
Agar SeaweedRaw Agar Seaweed00.0580.250.633.50.37NA9810001026.521.5
Dried Agar SeaweedSeaweed, agar, dried00.010.220.22.960.3NA5690004.92421
Dandelion GreensRaw Dandelion Greens33871.271.735.370.561.67NA1800233023518920.7
Frozen Turnip GreensFrozen Turnip Greens, Unprepared42140.61.245.221.91.36NA100903650NANA20.6
Mustard SpinachRaw Mustard Spinach67500.931.279.252.432.1NA2168017730NANA20.5
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips8701.83.6110.638.03NA128008800NANA20.4
Kelp SeaweedRaw Kelp Seaweed420.351.053.284.480.014NA125602106.0746020
Leafy Tips CowpeasRaw Leafy Tips Cowpeas3723.661.811.60.621.83NA104503720NANA20
Frozen Mustard GreensFrozen Mustard Greens, Unprepared38700.720.924.70.291.97NA207003800NANA19.4
Dried ChivesFreeze-dried Chives32940.871.455.72.041.93NA10406370NANA19.3
Chinese CabbageRaw Chinese Cabbage51460.921.611.52.034.48NA15230103802.08105018.5
Mustard GreensRaw Mustard Greens16780.891.228.92.332NA1330778022.3286118.2
EpazoteRaw Epazote280.263.2661.681.43NA2016033.80NANA17.6
ArugulaRaw Arugula14280.531.033.665.240.88NA1164018005.16130317.5
Green Leaf LettuceRaw Green Leaf Lettuce74001.41.67.52.681.8NA760018404.4252617
New Zealand SpinachRaw New Zealand SpinachNA0.862.810.76.76.5NA3210643030.4722117
White Icicle RadishesRaw White Icicle Radishes00.640.436.433.941.6NA30006210NANA17
Romaine LettuceRaw Cos Or Romaine Lettuce76941.271.25.522.51.3NA2400070.602.3180917
Potato SkinRaw Potato Skin00.110.25.341.561.24NA880590NANA16.8
Taro ShootsRaw Taro Shoots821.11.36222.053.03NA8205730NANA16.4
Taro LeavesRaw Taro Leaves17211.53.26110.61.04NA9000371014.477616
ChivesRaw Chives21800.781.156.473.241.4NA1050058102.1212716
Laver SeaweedRaw Laver Seaweed22290.843.8212.64.471.36NA1251033408.5734.315.4
Edible Podded PeasRaw Edible Podded Peas3861.070.574.35.361.14NA300042902.817915
EndiveRaw Endive19061.41.327.06160.35NA2506011507.76407614.6
Wakame SeaweedRaw Wakame Seaweed1200.41.5310.74.650.013NA130702006.6735.314.5
Frozen Podded PeasPeas, edible-podded, frozen, unprepared500.430.713.575.141.1NA28601570NANA14.3
Pumpkin FlowersRaw Pumpkin Flowers19400.841.513.8NANANA118005600NANA14
Jerusalem-artichokesRaw Jerusalem-artichokes4.10.820.255.341.630.32NA53.4016.400.780.4114
Spring Or Scallions OnionsRaw Spring Or Scallions Onions4690.520.754.920.70.57NA600017605.16194114
KaleRaw Kale20660.972.97103.171.26NA531080105.66333913.7
Frozen TurnipsFrozen Turnips, Unprepared18.80.560.387.520.9NA150082.50NANA13
MulberriesRaw Mulberries6.980.20.74.33NA0.35NA42025406.0754.413
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1040.991.646.277.340.44NA470010700.2639812.5
CardoonRaw Cardoon00.350.535.35.962.05NA1200035.30NANA12.4
Garden CressRaw Garden Cress32440.752.449.382.272.3NA750064706.56508012
Oyster MushroomsRaw Oyster Mushrooms181.143.174511.7164345002640012
Chicory GreensRaw Chicory Greens37300.781.36.52151.37NA14350313029.5388211.7
Dried Ancho PeppersPeppers, ancho, dried10910.192.46.842.123.77NA73.702.140NANA11.7
Fiddlehead FernsRaw Fiddlehead Ferns15970.181.8544NANANANA02350NANA11.6
Baby Zucchini SquashRaw Baby Zucchini Squash3570.60.51105.242.03NA28604870NANA11.3
NopalesRaw Nopales4310.230.777.73.131.3NA56.30174009911
Welsh OnionsRaw Welsh OnionsNA0.440.793.531.50.64NA141023804.5170610.8
Sun-dried TomatoesTomatoes, sun-dried510.610.5710.52.430.39NA79045.600.0125010.6
LeeksRaw Leeks4080.30.151.970.691.15NA31505904.5223110.3
Turnip GreensRaw Turnip Greens54280.660.945.633.562.47NA18190563027235310.3
Yellow Snap BeansRaw Yellow Snap BeansNA0.8117.280.910.72NA358015803.9741810
Green Snap BeansRaw Green Snap Beans3390.7917.12.181.36NA319011803.974169.97
Frozen KaleFrozen Kale, Unprepared22070.61.27.480.560.96NA182042106.135749.96
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers36911.151.157.070.472.12NA2190181503.821099.94
Yellow TomatoesRaw Yellow Tomatoes00.820.9423.62.21.12NA60001800NANA9.8
Brussels SproutsRaw Brussels Sprouts2650.970.635.22.161.53NA426059306.1412359.77
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared41730.4515.8311.05NA66403640NANA9.73
Sprouted Pinto BeansRaw Sprouted Pinto Beans01.10.85113.60.83NA57101050NANA9.53
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA0.71.286.845.731.7NA76109990NANA9.43
Broccoli LeavesRaw Broccoli LeavesNA0.71.286.845.731.7NA76109990NANA9.43
Broccoli StalksRaw Broccoli Stalks2140.71.286.845.731.7NA76109990NANA9.43
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared6000.611.15.423.21.5NA77306510149369.35
Sesbania FlowerRaw Sesbania Flower00.920.94.78NANANA113308110NANA9.33
Enoki MushroomsRaw Enoki MushroomsNA1.821.6257110.811013890040.50.08109.32
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared2701.040.5720.60.452.06NA21008810NANA9.3
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared18151.040.5720.60.452.06NA2100881018.5579.3
PumpkinRaw Pumpkin49150.581.276.923.440.7NA1850104012.212.79.23
WaxgourdRaw Waxgourd00.922.549.233.070.81NA11503000NANA9.23
CeltuceRaw Celtuce29170.921.179.173.050.83NA76703250NANA9.17
Frozen AsparagusFrozen Asparagus, Unprepared5881.51.64152.31.4NA238803980NANA9.13
Sprouted Mung BeansRaw Sprouted Mung Beans100.841.247.53.80.88NA6100132013309.1
Sprouted LentilsRaw Sprouted Lentils5.660.650.363.21.640.54NA283046.70NANA9.1
RoselleRaw Roselle85.70.0670.171.9NANANANA073.5NANANA9.06
Green Hot Chili PeppersRaw Green Hot Chili Peppers4430.680.687.130.462.1NA1730181905.181079
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared1760.850.747.645.240.88NA17609402.1749
Tahitian TaroRaw Tahitian Taro6950.421.666.80.850.79NA61.406550NANA8.86
Orange TomatoesRaw Orange Tomatoes14060.860.64113.51.13NA54403000NANA8.8
Iceberg LettuceRaw Iceberg Lettuce5360.880.542.641.950.9NA62106003.865168.8
Sprouted Navy BeansRaw Sprouted Navy Beans01.750.965.463.70.86NA5910840NANA8.64
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of vitamins in raw fruits, nuts & vegetables , sorted by most amount of Iron per 300 calories.
Top 5 raw fruits, nuts & vegetables with most amount of iron per 300 calories are:
- Raw Morel Mushrooms
- Raw Irishmoss Seaweed
- Fresh Parsley
- Raw Borage
- Raw Potherb Jute