Dried SpirulinaDried Spirulina Seaweed57.54.727.325.46.90.72NA18702009.9250.656.6
Dried Agar SeaweedSeaweed, agar, dried00.020.440.460.6NA11510009.9248.442.5
Dried ChivesFreeze-dried Chives67771.82.9811.74.23.96NA214013100NANA39.7
Whole Sesame SeedsDried Whole Sesame Seeds01.570.498.960.0991.57NA1920000.5029
Morel MushroomsRaw Morel Mushrooms00.140.414.470.870.27NA18NANA409NANA24
Dried Ancho PeppersPeppers, ancho, dried20280.364.4712.73.957NA13703.970NANA21.7
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers76662.42.414.70.974.4NA4540377007.9422720.6
Dried Pasilla PeppersPeppers, pasilla, dried35480.346.3414.23.168.4NA337012.70NANA19.5
Sun-dried TomatoesTomatoes, sun-dried87.31.050.97184.150.66NA135077.800.0285.318
Irishmoss SeaweedRaw Irishmoss Seaweed120.030.921.180.350.14NA36105.9501.739.9217.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels20.540.39.91.50.28NA11503.7704.3314.517.5
Lemon Grass Raw Lemon Grass 00.130.272.20.0990.16NA14905.160NANA16.2
Hemp SeedsHulled Hemp Seeds22.530.5718.3NA1.2NA21800.9901.611.715.8
ChiaDried Chia SeedsNA1.230.3417.5NANANA9703.18NA0.99NA15.3
Dried LeeksFreeze-dried Leeks27.81.60.796.951.522.4NA72602340NANA15
Watermelon Seed KernelsDried Watermelon Seed Kernels00.380.297.040.690.18NA115000NANA14.4
Dried Goji BerriesGoji berries, driedNANANANANANANANANA96NANANA13.5
Dried Oriental RadishesRadishes, oriental, dried00.541.356.753.671.23NA5850000.028.9313.4
Cashew NutsRaw Cashew Nuts00.840.122.11.70.83NA49.600.9901.867.713.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels5.951.40.1811.50.580.79NA2280003.33012.6
ParsleyFresh Parsley8350.170.192.60.790.18NA302026401.5325512.3
Dried PepeaoPepeao, dried01.640.695.9542.71.9NA31802.780NANA12
Sun-dried Chile PeppersSun-dried Hot Chile Peppers26270.162.417.21.91.6NA101062.306.2321512
Dried ShallotsFreeze-dried Shallots20.60.222.83.32NA230077.400.367.7412
FlaxseedSeeds, flaxseed03.260.326.11.950.946717301.200.628.5311.4
Pine NutsDried Pine Nuts20.720.458.70.620.1925.667.501.6018.510711
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1410.0770.229.581.040.32NA140210NANA11
Dried LongansLongans, driedNA0.0790.992NANANANA055.6NANANA10.7
Sunflower SeedsDried Sunflower Seed Kernels5.952.940.716.52.242.67NA45002.78069.8010.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0930.11NANANANANA0432NANANA10
Potherb JuteRaw Potherb Jute5520.261.12.50.141.2NA244073.40NANA9.45
HazelnutsNuts, hazelnuts or filberts21.280.223.571.821.1NA224012.5030289.33
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2140.0040.428.71.10.13NA009.5300.38318.06
Pistachio NutsRaw Pistachio Nuts51.61.730.322.581.033.37NA10101105.68NA7.78
AlmondsNuts, almonds00.412.267.180.930.2711387.30005107.36
Macadamia NutsRaw Macadamia Nuts02.370.324.91.50.55NA2202.401.07NA7.32
Green SoybeansRaw Green Soybeans180.860.353.270.290.13NA327057.50NANA7.04
Dried PilinutsNuts, pilinuts, dried3.971.80.181.030.950.23NA11901.2NANANA7
PrunesRaw Dehydrated Prunes1750.230.335.940.831.48NA3.97000NANA7
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.030.438.12.140.087NA3.97NANA421NANA6.9
Jerusalem-artichokesRaw Jerusalem-artichokes20.40.122.580.790.15NA25.807.9400.380.26.75
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7.941.60.756.950.951.3NA21601220NANA6.7
Dried CoconutDried Coconut Meat00.120.21.21.60.6NA1802.9800.870.66.6
BorageRaw Borage4170.120.31.80.0810.17NA25.8069.50NANA6.55
Potato SkinRaw Potato Skin00.0420.0752.050.60.47NA33.7022.60NANA6.43
Sprouted LentilsRaw Sprouted Lentils3.970.450.252.241.150.38NA198032.70NANA6.37
Young Lima BeansRaw Young Lima Beans200.430.22.930.490.4NA67.5046.400.64116.23
Dandelion GreensRaw Dandelion Greens10080.380.521.60.170.5NA53.6069.506.8315456.15
Pinyon Pine NutsDried Pinyon Pine Nuts22.470.448.670.420.22NA11503.970NANA6.07
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.670.241.40.60.43NA99020NANA5.95
WalnutsEnglish Walnuts20.680.32.231.131.0734.319402.5801.45.365.77
Kelp SeaweedRaw Kelp Seaweed120.0990.30.931.270.004NA35705.9501.731315.66
TamarindsRaw Tamarinds3.970.850.33.850.280.13NA27.806.9500.25.565.56
SpirulinaRaw Spirulina Seaweed5.950.440.682.370.640.067NA1801.800.974.965.54
SpinachRaw Spinach9310.150.381.440.130.398.43385055.804.039585.38
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained1270.380.767.20.950.63NA45.602020NANA5.3
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked3570.030.155.141.020.28NA200208.66.155.28
Grape LeavesRaw Grape Leaves27310.0790.74.70.460.79NA16502203.972165.2
Beet GreensRaw Beet Greens6270.20.440.790.50.21NA29.8059.502.987945.1
PecansPecans nuts5.951.30.262.31.70.424543.702.202.786.955.02
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0131NANANA4.96
Dried BeechnutsNuts, beechnuts, dried00.60.741.741.841.36NA224030.8NANANA4.9
BrazilnutsDried Brazilnuts01.220.0690.590.370.2NA43.701.4011.204.82
CoconutRaw Coconut Meat00.130.041.070.60.11NA51.606.5500.480.44.82
DockRaw Dock3970.0790.20.990.0810.24NA25.80950NANA4.76
Fireweed LeavesRaw Fireweed Leaves3570.0650.279.282.71.25NA22204.370NANA4.76
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.70.111.71.81.32NA2180300NANA4.74
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.590.711.71.81.3NA216029.80NANA4.72
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared7.940.490.141.60.470.21NA37107.940NANA4.66
Chrysanthemum LeavesRaw Chrysanthemum Leaves1870.260.291.050.440.35NA35102.780NANA4.56
Garland ChrysanthemumRaw Garland Chrysanthemum2300.260.291.050.440.35NA35102.780NA6954.54
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried31.80.520.582.581.81.32NA21801160NANA4.54
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.0601.770.520.093NA45.605.560NANA4.52
Sprouted PeasRaw Sprouted PeasNA0.450.316.132.040.53NA286020.60NANA4.5
Taro LeavesRaw Taro Leaves4780.410.930.170.29NA2500103042164.47
Pumpkin LeavesRaw Pumpkin Leaves1920.190.251.830.0830.41NA71.40220NANA4.4
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared180.230.152.030.370.32NA55.6016.50NANA4.4
RowalRaw Rowal37.7NANANANANANANANA51NANANA4.37
CornsaladRaw Cornsalad7040.140.170.820.0830.54NA27.80760NANA4.33
Wakame SeaweedRaw Wakame Seaweed35.70.120.463.181.40.004NA38905.950210.54.33
AsparagusRaw Asparagus75.40.280.281.940.540.18NA10301102.2482.64.25
Broccoli RaabRaw Broccoli Raab2600.320.262.420.640.34NA16504003.24454.25
HickorynutsDried Hickorynuts141.720.261.83.470.38NA79.403.970NANA4.2
LeeksRaw Leeks1650.120.060.790.280.46NA12702401.83934.17
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0160.292.720.30.14NA001400.1240.54.17
Sprouted SoybeansRaw Sprouted Soybeans20.670.232.281.840.35NA341030.40NANA4.17
Edible Podded PeasRaw Edible Podded Peas1070.30.161.21.50.32NA83.3011900.7749.64.13
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips1730.360.722.20.131.6NA25401750NANA4.05
Raw Dried FigsFigs, dried, uncooked00.170.161.230.860.21NA1802.400.69314.03
Frozen Podded PeasPeas, edible-podded, frozen, unprepared140.120.20.991.430.31NA79.4043.70NANA3.97
PurslaneRaw PurslaneNA0.0930.220.950.0710.14NA24041.70NANA3.95
Sprouted Pinto BeansRaw Sprouted Pinto Beans00.460.354.521.470.34NA2340430NANA3.9
Sprouted Navy BeansRaw Sprouted Navy Beans00.770.432.421.640.38NA262037.30NANA3.83
Leafy Tips CowpeasRaw Leafy Tips Cowpeas71.40.70.352.220.120.35NA200071.40NANA3.8
Young BroadbeansRaw Young Broadbeans35.70.340.222.980.170.075NA191065.50NANA3.77
Dried Zante CurrantsCurrants, zante, dried7.940.320.283.2NA0.59NA2009.3300.226.553.73
EpazoteRaw Epazote5.950.0560.691.270.360.3NA42707.140NANA3.73
Agar SeaweedRaw Agar Seaweed00.010.0440.110.60.064NA1690001.734.563.7
MulberriesRaw Mulberries20.0580.21.23NA0.099NA12072.201.7315.53.67
SuccotashRaw Succotash29.80.410.163.150.250.26NA79.40300NANA3.63
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 7 oz
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 7 ounces.
Top 5 raw fruits, nuts & vegetables with most amount of iron per 7 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Dried Whole Sesame Seeds
- Raw Morel Mushrooms