Canned ButterburButterbur, canned01123.31.835.5NA500019830NANA105
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum32250.534181.052.95NA12500598062.5356894
KimchiCabbage Kimchi1670.33736.7NA7.1NA17330003.67145383.3
Boiled SpinachBoiled and Drained Spinach113912.075.1310.73.155.26NA31740213045.21073077.6
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves19051.63.2420.214.67NA595024023257176
Boiled BorageBoiled and Drained Borage43801.183.3190.91.76NA20006500NANA72.8
Boiled Swiss ChardBoiled and Drained Swiss Chard76500.852.1594.082.13NA2250450047.3818356.5
Canned Hearts Of PalmHearts of palm, canned00.217.82.250.39NA69601410NANA56
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids63930.432.25131.431.32NA146405540NANA54
Boiled DockBoiled and Drained Dock43500.852.1510.30.92.5NA20006580NANA52
Canned SpinachCanned Spinach, Solids with Salt106520.3538.431.022.17NA213003110421003550
Canned AsparagusCanned Asparagus Solids10791.62.63253.662.9NA25260484032108748
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage88331.332.63183.36.9NA17080108303.75141743.3
Boiled Potherb JuteBoiled and Drained Potherb Jute35001.232.6120.977.7NA1405044609.46145942.4
Canned Spinach with LiquidsCanned Spinach Solids and Liquids106320.472.87.1312.1NA152603550421002141.6
Canned Turnip GreensCanned Turnip Greens no Salt78420.261.589.475.631.05NA24210408038.7755339.7
Boiled Potato SkinBoiled Potato Skin no Salt00.210.237.832.31.53NA64033.30NANA39
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids26.30.550.583.762.453.42NA632038703.734238.7
Canned PimentoPimento, canned28910.371.313.40.224.67NA1300184601518036.5
Boiled Beet GreensBoiled and Drained Beet Greens70932.175.359.246.12.44NA2590461033.5896335
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids15740.80.77.467.73.5NA2590185012.823935
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt4330.50.676.673.531NA867073.300.6796734
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens92760.931.288.071.21.16NA6720376046894733.4
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus65001.25212.53.152.03NA87504000NANA33
Cooked Malabar SpinachMalabar spinach, cooked12612.32.8172.931.87NA247801280NANA32
Canned Green Chili PeppersPeppers, chili, green, canned1430.240.711522.86NA128608140NANA31.7
Boiled White MushroomsBoiled and Drained White Mushrooms01.35.3679.638.61.7NA321071.41430.18031
Cooked Napa CabbageCabbage, napa, cooked5420.211.0419.41.461.54NA179201330NANA31
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids5330.831.76.673.531NA600011304.67NA30
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids1330.831.76.673.531NA600013307.67104030
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt1330.831.76.673.531NA600011301104030
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots108751.756.2527.50.982.78NA22502050021.3270030
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens93161.051.46.80.422.84NA18420363035.5881829.5
Canned BeetsCanned Beets, Solids160.160.652.532.50.92NA48406600.483.2329.4
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers29000.61.0710.3NA1.67NA1367016701.33029.3
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach88681.152.66.461.12NA1779032.4052795129
Boiled New Zealand SpinachBoiled and Drained New Zealand SpinachNA1.254.4616.310.79.88NA3330667051.31216727.5
Boiled Dandelion GreensBoiled and Drained Dandelion Greens51821.972.657.80.862.42NA1970273037835527.3
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes1730.880.6713.72.20.33NA9601520164625.6
Cooked Broccoli RaabBroccoli raab, cooked45403.382.840.38.964.4NA14200740050.6512025.4
Boiled Mustard SpinachBoiled and Drained Mustard Spinach128131.31.9413.43.73.03NA2281020310NANA25
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips61570.710.936.941.20.96NA4710260030.4593025
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas6595.83.23231.053.07NA136404180NANA24.8
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt44172.97.926.40.921.5NA100007400NANA24.6
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 4090.361.054.74.550.68NA636063.600.6888424
Boiled EscaroleBoiled and Drained Escarole without Salt31331.972.0710.427.50.53NA26000110013.3706324
Boiled Podded PeasBoiled and Drained Podded Peas6191.520.96.481.7NA345057004.6429823.5
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas6350.621.145.48.241.67NA337021204.529023
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt4500.381.45.033.230.93NA800012000.7597322.5
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt1250.381.45.033.230.93NA800012007.2598322.5
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt00.270.288.42.251.86NA64.40580NANA22.5
Canned Straw MushroomsCanned Straw Mushrooms, Solids00.21.13.56.440.22NA59400NANANA22.3
Canned Green Sweet Peppers with LiquidsCanned Green Sweet Peppers Solids and Liquids2220.690.8315.31.064.94NA444012920NANA22.2
Canned Red Sweet Peppers with LiquidsCanned Red Sweet Peppers Solids and Liquids7220.690.8315.31.064.94NA444012920NANA22.2
Canned Grape LeavesGrape leaves, canned19060.462.6432.6310.99NA56508201370521.6
Boiled PurslaneBoiled and Drained Purslane25830.862.512.811.94NA25002920NANA21.4
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips00.760.61123.071.46NA174084.800.432.1721.3
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt4290.381.14.94.760.71NA571066.700.7192621
Cooked AsparagusBoiled and Drained Asparagus11363.73.1624.65.11.8NA33860175034115020.7
Canned Crushed TomatoesTomatoes, crushed, canned1721.170.81194.342.34NA2030144019.58320.3
Tomato SauceCanned Tomato Sauce no Salt4580.51.3520.66.442.04NA188014603058.320
Boiled Turnip GreensBoiled and Drained Turnip Greens95251.131.810.36.854.5NA29500685047919020
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves29251.854.2416.60.857.74NA192025800.8390019.3
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans201.41.8125.61.3NA70001600NANA19
Cooked Ripe Red TomatoesTomatoes, red, ripe, cooked66710.6114.83.62.2NA3610633015.677.819
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans571.061.48.771.060.8NA471013906.5768418.3
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids01.252.99.175.961.33NA417012.501.6755818
Tomatoes in JuiceCanned Red Ripe Tomatoes in Tomato Juice688181.722.33.663.47NA2500394018.49118
Baked Potato SkinPotatoes, baked, skin, without salt2.530.310.277.742.161.55NA55.603400.14.317.8
Boiled LeeksBoiled and Drained Leeks6610.420.323.231.161.82NA387067.708.0641017.7
Cooked Tahitian TaroCooked Tahitian Taro no Salt10000.52.255.451.431.33NA79.504320NANA17.7
Boiled Garden CressBoiled and Drained Garden Cress50431.33.4817.43.543.4NA8040500011833517.4
Boiled CollardsBoiled and Drained Collards57580.611.68.73.31.94NA2420276013.3616117
Boiled Mustard GreensBoiled and Drained Mustard Greens118850.791.28.332.31.9NA1730487034.21139816.7
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts5421.51.18.433.52.47NA833086105.97194916.7
Cooked NopalesCooked Nopales no Salt7330.371.339.8752.23NA10001770017016.7
Boiled CardoonBoiled and Drained Cardoon1360.410.76.72.20.95NA500038.60NANA16.6
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids1830.530.93.42.20.82NA300051.700.513316.5
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers30001.60.97340.723.38NA31301288033.810616.3
Canned MushroomsCanned Mushrooms, Solids01.70.423216.21.22NA240001600.2016
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans1070.631.66.840.881.07NA411073.200.7168015.7
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus11111.82.86294.40.56NA37500678033.3222215.6
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards79860.651.68.81.61.6NA10560367017.4865615.6
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans241.22.4319.55.81.3NA690027101.6754015.5
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils9.91.10.455.942.830.81NA332062.40NANA15.3
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips17792.164.1514.60.8811NA12940818021.3239915
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans01.521.3416.55.341.23NA65901390NANA15
Canned Seasoned Snap BeansBeans, snap, canned, all styles, seasoned, solids and liquids8130.781.537.33.061.38NA5630970NANA14.7
Cooked Taro ShootsCooked Taro Shoots no Salt1071.361.9292.74NA10706750NANA14.6
Cooked Chopped Frozen Green Sweet PeppersBoiled Chopped Frozen Green Sweet Peppers4171.40.86300.643NA278011440NANA14.4
Boiled PumpkinBoiled and Drained Pumpkin72000.781.9510.35.031.1NA22501180202014.3
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin2651.21.1811.47.81.32NA235010903.5312414
Boiled WaxgourdBoiled and Drained Waxgourd01.20.03613.74.321.14NA143037502.8610013.6
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans02.441.58.15.471.27NA67901110NANA13.5
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans05.54.14465.771.4NA71205390NANA13.5
Canned CarrotsCanned Carrots Solids111600.360.6112.72.24NA18005401519613
Cooked Chinese BroccoliBroccoli, chinese, cooked18642.163.39.933.61.6NA22500641011192712.7
Steamed Sesbania FlowerSesbania flower, cooked, steamed, without salt01.10.985.7NANANA129508410NANA12.7
Microwaved Green Snap BeansBeans, snap, green, microwavedNA1.21.1411.74.551.88NA712NA111NANANA12.6
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin18671.170.8179.62.67NA93304300414012.3
Vitamins in Top 100 Cooked Vegetables with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of vitamins in cooked vegetables , sorted by most amount of Iron per 500 calories.
Top 5 cooked vegetables with most amount of iron per 500 calories are:
- Canned Butterbur
- Boiled and Drained Garland Chrysanthemum
- Cabbage Kimchi
- Boiled and Drained Spinach
- Boiled and Drained Pumpkin Leaves