Morel MushroomsRaw Morel Mushrooms01.13.336.37.12.2NA145NANA3323NANA196
Irishmoss SeaweedRaw Irishmoss Seaweed61.20.154.766.051.80.7NA1857030.608.885191
ParsleyFresh Parsley58471.21.3618.25.561.25NA211101847010.42277886
BorageRaw Borage50001.433.5721.40.982NA31008330NANA78.6
Potherb JuteRaw Potherb Jute40881.968.0318.51.068.82NA180905440NANA70
SpinachRaw Spinach101961.74.115.71.44.2492421706110441049859
Pumpkin LeavesRaw Pumpkin Leaves25532.473.3724.21.15.45NA94702890NANA58.4
Beet GreensRaw Beet Greens71822.2759.15.72.4NA3410682034909158.4
DockRaw Dock45450.912.2711.40.932.77NA295010910NANA54.5
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.233.3664170.69NA31.3NANA3313NANA54.2
SpirulinaRaw Spirulina Seaweed57.74.276.58236.250.65NA173017.309.424853.7
AsparagusRaw Asparagus9503.583.5324.56.852.28NA13000140028.3104053.5
CornsaladRaw Cornsalad84521.72.079.916.5NA33309100NANA52
PurslaneRaw PurslaneNA1.182.8120.91.83NA30005250NANA49.8
Dried SpirulinaDried Spirulina Seaweed504.16.332260.63NA162017.408.624449
Broccoli RaabRaw Broccoli Raab29773.72.9327.87.33.9NA18860459037509148.6
Chrysanthemum LeavesRaw Chrysanthemum Leaves19582.73114.63.67NA36880290NANA48
Garland ChrysanthemumRaw Garland Chrysanthemum24172.73114.63.67NA36880290NA729247.7
Butterhead LettuceRaw Butterhead Lettuce63852.22.413.75.773.15NA2808014206.92393547.7
Swiss ChardRaw Swiss Chard80531.052.3710.54.532.6NA3680789049.72184247.4
Red Leaf LettuceRaw Red Leaf Lettuce144232.462.9612.35.543.85NA1385014205.77539646
Water ConvolvulusRaw Water Convolvulus 82890.792.6323.73.72.53NA1500014470NANA44
Lemon Grass Raw Lemon Grass 00.330.685.560.250.4NA3790130NANA41.3
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared72621.052.19.242.931.76NA97606140NANA39
Coriander LeavesRaw Coriander Leaves73261.463.5224.212.43.24NA13480587054.3673938.5
Agar SeaweedRaw Agar Seaweed00.0960.421.065.80.62NA163500016.744.235.8
Dried Agar SeaweedSeaweed, agar, dried00.0160.360.334.930.5NA9480008.174035
Dandelion GreensRaw Dandelion Greens56442.12.98.960.932.8NA3000389038.2864934.4
Frozen Turnip GreensFrozen Turnip Greens, Unprepared702312.078.73.22.27NA168206090NANA34.3
Mustard SpinachRaw Mustard Spinach112501.552.115.44.053.48NA3614029550NANA34
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips145036.0318.51.0513.4NA2133014670NANA34
Kelp SeaweedRaw Kelp Seaweed69.80.581.745.477.470.023NA209303501076733
Leafy Tips CowpeasRaw Leafy Tips Cowpeas6216.1319.31.033.05NA174106210NANA33
Frozen Mustard GreensFrozen Mustard Greens, Unprepared64501.21.537.850.483.28NA345006330NANA32.3
Dried ChivesFreeze-dried Chives54901.452.49.53.43.2NA174010610NANA32
Chinese CabbageRaw Chinese Cabbage85771.542.719.23.47.46NA25380173103.46175030.8
Mustard GreensRaw Mustard Greens27961.52.04153.93.33NA22201296037.2476930.4
EpazoteRaw Epazote470.445.44102.82.38NA3359056.30NANA29.4
ArugulaRaw Arugula23800.881.726.18.741.46NA1940030008.6217229
Green Leaf LettuceRaw Green Leaf Lettuce123332.332.6712.54.473NA1267030707.33421028.7
New Zealand SpinachRaw New Zealand SpinachNA1.434.64181111NA53601071050.71203628.6
White Icicle RadishesRaw White Icicle Radishes01.070.7110.76.572.68NA500010360NANA28.6
Romaine LettuceRaw Cos Or Romaine Lettuce128242.11.979.24.182.18NA4000011803.82301528.5
Potato SkinRaw Potato Skin00.180.338.92.62.06NA1470980NANA28
Taro ShootsRaw Taro Shoots1361.82.2736.43.45.05NA13609550NANA27.3
Taro LeavesRaw Taro Leaves28692.55.431811.74NA15000619024129326.8
ChivesRaw Chives36331.31.910.85.42.3NA1750096803.5354526.7
Laver SeaweedRaw Laver Seaweed37141.46.37217.442.27NA20860557014.35725.7
Edible Podded PeasRaw Edible Podded Peas6431.80.957.148.931.9NA500071404.6429824.8
EndiveRaw Endive31762.352.211.826.50.59NA41760191013679424.4
Wakame SeaweedRaw Wakame Seaweed2000.672.5617.87.740.022NA2178033.30115924.2
Frozen Podded PeasPeas, edible-podded, frozen, unprepared83.30.711.25.958.571.83NA47602620NANA24
Pumpkin FlowersRaw Pumpkin Flowers32331.42.523NANANA196709330NANA23.3
Jerusalem-artichokesRaw Jerusalem-artichokes6.851.370.418.92.70.53NA89027.401.30.6823.3
Spring Or Scallions OnionsRaw Spring Or Scallions Onions7810.861.258.21.170.95NA1000029408.6323423
KaleRaw Kale34431.64.96175.32.1NA8860133409.43556623
Frozen TurnipsFrozen Turnips, Unprepared31.30.940.6312.53.31.5NA25001380NANA22
MulberriesRaw Mulberries11.60.341.177.2NA0.58NA69.804230109121.5
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1741.652.7410.512.20.74NA783017800.4366321
CardoonRaw Cardoon00.590.888.829.943.4NA20000590NANA20.6
Garden CressRaw Garden Cress54061.254.0615.63.83.86NA125001078011846720.3
Oyster MushroomsRaw Oyster Mushrooms30.31.95.37519.51.67107576004390020
Chicory GreensRaw Chicory Greens62171.32.171125.22.3NA23910522049647019.6
Dried Ancho PeppersPeppers, ancho, dried18190.32411.43.546.3NA12303.560NANA19.4
Fiddlehead FernsRaw Fiddlehead Ferns26620.293.173.2NANANANA03910NANA19.3
Baby Zucchini SquashRaw Baby Zucchini Squash59510.8616.88.743.4NA47608120NANA19
NopalesRaw Nopales7190.381.3135.22.2NA9402910016618.4
Welsh OnionsRaw Welsh OnionsNA0.741.325.92.51.06NA235039707.5284418
Sun-dried TomatoesTomatoes, sun-dried85.31.020.9517.54.050.64NA13207600.01983.317.6
LeeksRaw Leeks6800.490.253.281.151.9NA52509807.5438517.2
Turnip GreensRaw Turnip Greens90471.11.569.385.944.1NA30310938044.7392217
Yellow Snap BeansRaw Yellow Snap BeansNA1.351.7121.51.2NA597026306.669716.8
Green Snap BeansRaw Green Snap Beans5651.321.68123.632.27NA532019706.669416.6
Frozen KaleFrozen Kale, Unprepared36791212.50.931.6NA3040702010595716.6
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers61511.91.911.80.783.54NA3650302506.3718216.6
Yellow TomatoesRaw Yellow Tomatoes01.371.5739.33.671.87NA100003000NANA16.3
Brussels SproutsRaw Brussels Sprouts4421.61.058.663.62.55NA7090988010.2205816.3
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared69550.761.679.71.671.74NA110606060NANA16.2
Sprouted Pinto BeansRaw Sprouted Pinto Beans01.851.418.45.971.38NA95201750NANA16
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA1.162.1311.49.552.84NA1268016640NANA15.7
Broccoli LeavesRaw Broccoli LeavesNA1.162.1311.49.552.84NA1268016640NANA15.7
Broccoli StalksRaw Broccoli Stalks3571.162.1311.49.552.84NA1268016640NANA15.7
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared100011.859.045.372.5NA128801085023.5156015.6
Sesbania FlowerRaw Sesbania Flower01.541.57.96NANANA1889013520NANA15.6
Enoki MushroomsRaw Enoki MushroomsNA3.042.79518.21.351696490067.60.14015.5
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared4501.730.9534.30.753.43NA350014680NANA15.5
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared30251.730.9534.30.753.43NA35001468030.89515.5
PumpkinRaw Pumpkin81920.962.111.55.731.17NA3080173020.42115.4
WaxgourdRaw Waxgourd01.544.2315.45.11.35NA19205000NANA15.4
CeltuceRaw Celtuce48611.531.9415.35.11.4NA127805420NANA15.3
Frozen AsparagusFrozen Asparagus, Unprepared9792.522.73253.832.3NA397906630NANA15.2
Sprouted Mung BeansRaw Sprouted Mung Beans16.71.42.0712.56.331.47NA1017022001.6755015
Sprouted LentilsRaw Sprouted Lentils9.431.080.65.322.730.9NA4720780NANA15
RoselleRaw Roselle1430.110.293.16NANANANA0122NANANA15
Green Hot Chili PeppersRaw Green Hot Chili Peppers7381.131.13120.763.48NA2880303108.6317915
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared2941.41.2412.78.741.47NA294015603.5312415
Tahitian TaroRaw Tahitian Taro11590.72.7711.31.41.3NA102010910NANA14.8
Orange TomatoesRaw Orange Tomatoes23441.441.0618.55.81.88NA90605000NANA14.7
Iceberg LettuceRaw Iceberg Lettuce8931.460.894.43.251.5NA1036010006.4386114.6
Sprouted Navy BeansRaw Sprouted Navy Beans02.91.69.16.161.43NA98501400NANA14.4
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 500 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 500 calories.
Top 5 raw fruits, nuts & vegetables with most amount of iron per 500 calories are:
- Raw Morel Mushrooms
- Raw Irishmoss Seaweed
- Fresh Parsley
- Raw Borage
- Raw Potherb Jute