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Iron Rich Vegetables


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We have sorted our complete nutrition and vitamin database, based on amount of Iron in Vegetables. Click on a food item or beverage below to give a full nutrition breakdown, for example Parsley, freeze-dried. In this food example the amount of Iron per 100g, is 53.9 mg. This corresponds to 385 % of the RDA for Iron. Each item listed at the bottom of the page can be scaled for different amounts, from the list of Vegetables high in Iron.

Highest Iron Content per 100g

The Iron content ranges from 66.38 mg for Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry through to 3.2 mg for Pumpkin leaves, cooked, boiled, drained, with salt in 100g. The difference between the highest and lowest values gives a range of 63.18 mg of Iron per 100g.The range of calories for these foods is from 259 kcal through to 21 kcal.

This gives a range for the recommended nutrition value for the 50 foods listed below from 474.14 % of the daily recommended value through to the lowest nutritional percentage of 22.86 % of the Iron daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 14 mg of Iron.

From this list of foods there are 16 foods which contain greater than 50% of the RDA per 100g of Iron.

For a complete list we also have a list of foods with Iron

Highest Amount of Iron per Serving

Please remember that the above gives an accurate value in 100g for high Iron foods. For example 100g of Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry contains 66.38 mg of Iron. However, there are other factors to consider when you are assessing your Iron nutritional requirements. You should also take into account portion sizes when you are considering the Iron nutritional content.

For Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry, which contains the highest amount of Iron in 100 g, the amount of Iron in a typical serving of .25 cup (or 5 g) is 3.32 mg.This is 23.71 % of the recommended daily value.

The food with the highest Iron content per typical serving is Seaweed, spirulina, dried which contains 31.92 mg in 1 cup (or 112 g).The precentage of the recommended daily value for this serving is 228 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Iron content.


 

List of Vegetables High in Iron per 100g

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1. Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry - Iron
  66.38 mg of Iron per 100g (474.14 %DV).
  For this serving the amount of Calories is 259 kcal per 100g(13 %DV cals).
  A typical serving of .25 cup (or 5g), Iron nutritional content is 3.32 mg (23.71 %DV).  Calories per serving are 12.95 kcal (1 %DV cals).
2. Parsley, freeze-dried - Iron
  53.9 mg of Iron per 100g (385 %DV).
  For this serving the amount of Calories is 271 kcal per 100g(14 %DV cals).
  A typical serving of 1 tbsp (or 0.4g), Iron nutritional content is 0.22 mg (1.57 %DV).  Calories per serving are 1.08 kcal (0 %DV cals).
  Other food servings - .25 cup (or 1.4g), Iron content is 0.75 mg (5.36 %DV).  Calories per serving are 3.79 kcal (0 %DV cals).
3. Seaweed, spirulina, dried - Iron
  28.5 mg of Iron per 100g (203.57 %DV).
  For this serving the amount of Calories is 290 kcal per 100g(15 %DV cals).
  A typical serving of 1 cup (or 112g), Iron nutritional content is 31.92 mg (228 %DV).  Calories per serving are 324.8 kcal (16 %DV cals).
  Other food servings - 1 tablespoon (or 7g), Iron content is 2 mg (14.29 %DV).  Calories per serving are 20.3 kcal (1 %DV cals).
4. Chives, freeze-dried - Iron
  20 mg of Iron per 100g (142.86 %DV).
  For this serving the amount of Calories is 311 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.2g), Iron nutritional content is 0.04 mg (0.29 %DV).  Calories per serving are 0.62 kcal (0 %DV cals).
  Other food servings - .25 cup (or 0.8g), Iron content is 0.16 mg (1.14 %DV).  Calories per serving are 2.49 kcal (0 %DV cals).
5. Mushrooms, morel, raw - Iron
  12.18 mg of Iron per 100g (87 %DV).
  For this serving the amount of Calories is 31 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 66g), Iron nutritional content is 8.04 mg (57.43 %DV).  Calories per serving are 20.46 kcal (1 %DV cals).
  Other food servings - 1 piece (or 12.9g), Iron content is 1.57 mg (11.21 %DV).  Calories per serving are 4 kcal (0 %DV cals).
6. Peppers, ancho, dried - Iron
  10.93 mg of Iron per 100g (78.07 %DV).
  For this serving the amount of Calories is 281 kcal per 100g(14 %DV cals).
  A typical serving of 1 pepper (or 17g), Iron nutritional content is 1.86 mg (13.29 %DV).  Calories per serving are 47.77 kcal (2 %DV cals).
7. Peppers, sweet, red, freeze-dried - Iron
  10.4 mg of Iron per 100g (74.29 %DV).
  For this serving the amount of Calories is 314 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.4g), Iron nutritional content is 0.04 mg (0.29 %DV).  Calories per serving are 1.26 kcal (0 %DV cals).
  Other food servings - .25 cup (or 1.6g), Iron content is 0.17 mg (1.21 %DV).  Calories per serving are 5.02 kcal (0 %DV cals).
8. Peppers, sweet, green, freeze-dried - Iron
  10.4 mg of Iron per 100g (74.29 %DV).
  For this serving the amount of Calories is 314 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.4g), Iron nutritional content is 0.04 mg (0.29 %DV).  Calories per serving are 1.26 kcal (0 %DV cals).
  Other food servings - .25 cup (or 1.6g), Iron content is 0.17 mg (1.21 %DV).  Calories per serving are 5.02 kcal (0 %DV cals).
9. Peppers, pasilla, dried - Iron
  9.83 mg of Iron per 100g (70.21 %DV).
  For this serving the amount of Calories is 345 kcal per 100g(17 %DV cals).
  A typical serving of 1 pepper (or 7g), Iron nutritional content is 0.69 mg (4.93 %DV).  Calories per serving are 24.15 kcal (1 %DV cals).
10. Tomatoes, sun-dried - Iron
  9.09 mg of Iron per 100g (64.93 %DV).
  For this serving the amount of Calories is 258 kcal per 100g(13 %DV cals).
  A typical serving of 1 cup (or 54g), Iron nutritional content is 4.91 mg (35.07 %DV).  Calories per serving are 139.32 kcal (7 %DV cals).
  Other food servings - 1 piece (or 2g), Iron content is 0.18 mg (1.29 %DV).  Calories per serving are 5.16 kcal (0 %DV cals).
11. Seaweed, irishmoss, raw - Iron
  8.9 mg of Iron per 100g (63.57 %DV).
  For this serving the amount of Calories is 49 kcal per 100g(2 %DV cals).
  A typical serving of 2 tbsp (1/8 cup) (or 10g), Iron nutritional content is 0.89 mg (6.36 %DV).  Calories per serving are 4.9 kcal (0 %DV cals).
12. Lemon grass (citronella), raw - Iron
  8.17 mg of Iron per 100g (58.36 %DV).
  For this serving the amount of Calories is 99 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup (or 67g), Iron nutritional content is 5.47 mg (39.07 %DV).  Calories per serving are 66.33 kcal (3 %DV cals).
  Other food servings - 1 tbsp (or 4.8g), Iron content is 0.39 mg (2.79 %DV).  Calories per serving are 4.75 kcal (0 %DV cals).
13. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated - Iron
  8.07 mg of Iron per 100g (57.64 %DV).
  For this serving the amount of Calories is 31 kcal per 100g(2 %DV cals).
  A typical serving of .25 cup (or 25g), Iron nutritional content is 2.02 mg (14.43 %DV).  Calories per serving are 7.75 kcal (0 %DV cals).
14. Leeks, (bulb and lower-leaf portion), freeze-dried - Iron
  7.6 mg of Iron per 100g (54.29 %DV).
  For this serving the amount of Calories is 321 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.2g), Iron nutritional content is 0.02 mg (0.14 %DV).  Calories per serving are 0.64 kcal (0 %DV cals).
  Other food servings - .25 cup (or 0.8g), Iron content is 0.06 mg (0.43 %DV).  Calories per serving are 2.57 kcal (0 %DV cals).
15. Potatoes, baked, skin, with salt - Iron
  7.04 mg of Iron per 100g (50.29 %DV).
  For this serving the amount of Calories is 198 kcal per 100g(10 %DV cals).
  A typical serving of 1 skin (or 58g), Iron nutritional content is 4.08 mg (29.14 %DV).  Calories per serving are 114.84 kcal (6 %DV cals).
16. Potatoes, baked, skin, without salt - Iron
  7.04 mg of Iron per 100g (50.29 %DV).
  For this serving the amount of Calories is 198 kcal per 100g(10 %DV cals).
  A typical serving of 1 skin (or 58g), Iron nutritional content is 4.08 mg (29.14 %DV).  Calories per serving are 114.84 kcal (6 %DV cals).
17. Radishes, oriental, dried - Iron
  6.73 mg of Iron per 100g (48.07 %DV).
  For this serving the amount of Calories is 271 kcal per 100g(14 %DV cals).
  A typical serving of 1 cup (or 116g), Iron nutritional content is 7.81 mg (55.79 %DV).  Calories per serving are 314.36 kcal (16 %DV cals).
18. Parsley, fresh - Iron
  6.2 mg of Iron per 100g (44.29 %DV).
  For this serving the amount of Calories is 36 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup chopped (or 60g), Iron nutritional content is 3.72 mg (26.57 %DV).  Calories per serving are 21.6 kcal (1 %DV cals).
  Other food servings - 1 tbsp (or 3.8g), Iron content is 0.24 mg (1.71 %DV).  Calories per serving are 1.37 kcal (0 %DV cals).
  Other food servings - 10 sprigs (or 10g), Iron content is 0.62 mg (4.43 %DV).  Calories per serving are 3.6 kcal (0 %DV cals).
19. Pepeao, dried - Iron
  6.14 mg of Iron per 100g (43.86 %DV).
  For this serving the amount of Calories is 298 kcal per 100g(15 %DV cals).
  A typical serving of 1 cup (or 24g), Iron nutritional content is 1.47 mg (10.5 %DV).  Calories per serving are 71.52 kcal (4 %DV cals).
20. Potatoes, boiled, cooked in skin, skin, with salt - Iron
  6.07 mg of Iron per 100g (43.36 %DV).
  For this serving the amount of Calories is 78 kcal per 100g(4 %DV cals).
  A typical serving of 1 skin (or 34g), Iron nutritional content is 2.06 mg (14.71 %DV).  Calories per serving are 26.52 kcal (1 %DV cals).
21. Potatoes, boiled, cooked in skin, skin, without salt - Iron
  6.07 mg of Iron per 100g (43.36 %DV).
  For this serving the amount of Calories is 78 kcal per 100g(4 %DV cals).
  A typical serving of 1 skin (or 34g), Iron nutritional content is 2.06 mg (14.71 %DV).  Calories per serving are 26.52 kcal (1 %DV cals).
22. Peppers, hot chile, sun-dried - Iron
  6.04 mg of Iron per 100g (43.14 %DV).
  For this serving the amount of Calories is 324 kcal per 100g(16 %DV cals).
  A typical serving of 1 cup (or 37g), Iron nutritional content is 2.23 mg (15.93 %DV).  Calories per serving are 119.88 kcal (6 %DV cals).
  Other food servings - 1 pepper (or 0.5g), Iron content is 0.03 mg (0.21 %DV).  Calories per serving are 1.62 kcal (0 %DV cals).
23. Shallots, freeze-dried - Iron
  6 mg of Iron per 100g (42.86 %DV).
  For this serving the amount of Calories is 348 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 0.9g), Iron nutritional content is 0.05 mg (0.36 %DV).  Calories per serving are 3.13 kcal (0 %DV cals).
  Other food servings - .25 cup (or 3.6g), Iron content is 0.22 mg (1.57 %DV).  Calories per serving are 12.53 kcal (1 %DV cals).
24. Potatoes, microwaved, cooked, in skin, skin with salt - Iron
  5.94 mg of Iron per 100g (42.43 %DV).
  For this serving the amount of Calories is 132 kcal per 100g(7 %DV cals).
  A typical serving of 1 skin (or 58g), Iron nutritional content is 3.45 mg (24.64 %DV).  Calories per serving are 76.56 kcal (4 %DV cals).
25. Potatoes, microwaved, cooked in skin, skin, without salt - Iron
  5.94 mg of Iron per 100g (42.43 %DV).
  For this serving the amount of Calories is 132 kcal per 100g(7 %DV cals).
  A typical serving of 1 skin (or 58g), Iron nutritional content is 3.45 mg (24.64 %DV).  Calories per serving are 76.56 kcal (4 %DV cals).
26. Fungi, Cloud ears, dried - Iron
  5.88 mg of Iron per 100g (42 %DV).
  For this serving the amount of Calories is 284 kcal per 100g(14 %DV cals).
  A typical serving of 1 cup (or 28g), Iron nutritional content is 1.65 mg (11.79 %DV).  Calories per serving are 79.52 kcal (4 %DV cals).
  Other food servings - 1 piece (or 4.5g), Iron content is 0.26 mg (1.86 %DV).  Calories per serving are 12.78 kcal (1 %DV cals).
27. Kanpyo, (dried gourd strips) - Iron
  5.12 mg of Iron per 100g (36.57 %DV).
  For this serving the amount of Calories is 258 kcal per 100g(13 %DV cals).
  A typical serving of 1 strip (or 6.3g), Iron nutritional content is 0.32 mg (2.29 %DV).  Calories per serving are 16.25 kcal (1 %DV cals).
  Other food servings - .5 cup (or 27g), Iron content is 1.38 mg (9.86 %DV).  Calories per serving are 69.66 kcal (3 %DV cals).
28. Jute, potherb, raw - Iron
  4.76 mg of Iron per 100g (34 %DV).
  For this serving the amount of Calories is 34 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 28g), Iron nutritional content is 1.33 mg (9.5 %DV).  Calories per serving are 9.52 kcal (0 %DV cals).
29. Yeast extract spread - Iron
  4.04 mg of Iron per 100g (28.86 %DV).
  For this serving the amount of Calories is 185 kcal per 100g(9 %DV cals).
  A typical serving of 1 tsp (or 6g), Iron nutritional content is 0.24 mg (1.71 %DV).  Calories per serving are 11.1 kcal (1 %DV cals).
30. Drumstick leaves, raw - Iron
  4 mg of Iron per 100g (28.57 %DV).
  For this serving the amount of Calories is 64 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup, chopped (or 21g), Iron nutritional content is 0.84 mg (6 %DV).  Calories per serving are 13.44 kcal (1 %DV cals).
31. Carrot, dehydrated - Iron
  3.93 mg of Iron per 100g (28.07 %DV).
  For this serving the amount of Calories is 341 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 74g), Iron nutritional content is 2.91 mg (20.79 %DV).  Calories per serving are 252.34 kcal (13 %DV cals).
32. Chrysanthemum, garland, cooked, boiled, drained, with salt - Iron
  3.74 mg of Iron per 100g (26.71 %DV).
  For this serving the amount of Calories is 20 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (1" pieces) (or 100g), Iron nutritional content is 3.74 mg (26.71 %DV).  Calories per serving are 20 kcal (1 %DV cals).
33. Chrysanthemum, garland, cooked, boiled, drained, without salt - Iron
  3.74 mg of Iron per 100g (26.71 %DV).
  For this serving the amount of Calories is 20 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (1" pieces) (or 100g), Iron nutritional content is 3.74 mg (26.71 %DV).  Calories per serving are 20 kcal (1 %DV cals).
34. Spinach, cooked, boiled, drained, with salt - Iron
  3.57 mg of Iron per 100g (25.5 %DV).
  For this serving the amount of Calories is 23 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 180g), Iron nutritional content is 6.43 mg (45.93 %DV).  Calories per serving are 41.4 kcal (2 %DV cals).
35. Spinach, cooked, boiled, drained, without salt - Iron
  3.57 mg of Iron per 100g (25.5 %DV).
  For this serving the amount of Calories is 23 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 180g), Iron nutritional content is 6.43 mg (45.93 %DV).  Calories per serving are 41.4 kcal (2 %DV cals).
36. Soybeans, green, raw - Iron
  3.55 mg of Iron per 100g (25.36 %DV).
  For this serving the amount of Calories is 147 kcal per 100g(7 %DV cals).
  A typical serving of 1 cup (or 256g), Iron nutritional content is 9.09 mg (64.93 %DV).  Calories per serving are 376.32 kcal (19 %DV cals).
37. Potatoes, mashed, dehydrated, granules with milk, dry form - Iron
  3.5 mg of Iron per 100g (25 %DV).
  For this serving the amount of Calories is 357 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 200g), Iron nutritional content is 7 mg (50 %DV).  Calories per serving are 714 kcal (36 %DV cals).
38. Tomato products, canned, sauce, spanish style - Iron
  3.48 mg of Iron per 100g (24.86 %DV).
  For this serving the amount of Calories is 33 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 244g), Iron nutritional content is 8.49 mg (60.64 %DV).  Calories per serving are 80.52 kcal (4 %DV cals).
  Other food servings - 1 can, 15 oz (303 x 406) (or 425g), Iron content is 14.79 mg (105.64 %DV).  Calories per serving are 140.25 kcal (7 %DV cals).
39. Mushrooms, Chanterelle, raw - Iron
  3.47 mg of Iron per 100g (24.79 %DV).
  For this serving the amount of Calories is 38 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 54g), Iron nutritional content is 1.87 mg (13.36 %DV).  Calories per serving are 20.52 kcal (1 %DV cals).
  Other food servings - 1 piece (or 5.4g), Iron content is 0.19 mg (1.36 %DV).  Calories per serving are 2.05 kcal (0 %DV cals).
40. Jerusalem-artichokes, raw - Iron
  3.4 mg of Iron per 100g (24.29 %DV).
  For this serving the amount of Calories is 73 kcal per 100g(4 %DV cals).
  A typical serving of 1 cup slices (or 150g), Iron nutritional content is 5.1 mg (36.43 %DV).  Calories per serving are 109.5 kcal (5 %DV cals).
41. Borage, raw - Iron
  3.3 mg of Iron per 100g (23.57 %DV).
  For this serving the amount of Calories is 21 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (1" pieces) (or 89g), Iron nutritional content is 2.94 mg (21 %DV).  Calories per serving are 18.69 kcal (1 %DV cals).
42. Potatoes, raw, skin - Iron
  3.24 mg of Iron per 100g (23.14 %DV).
  For this serving the amount of Calories is 58 kcal per 100g(3 %DV cals).
  A typical serving of 1 skin (or 38g), Iron nutritional content is 1.23 mg (8.79 %DV).  Calories per serving are 22.04 kcal (1 %DV cals).
43. Lentils, sprouted, raw - Iron
  3.21 mg of Iron per 100g (22.93 %DV).
  For this serving the amount of Calories is 106 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup (or 77g), Iron nutritional content is 2.47 mg (17.64 %DV).  Calories per serving are 81.62 kcal (4 %DV cals).
44. Pumpkin leaves, cooked, boiled, drained, with salt - Iron
  3.2 mg of Iron per 100g (22.86 %DV).
  For this serving the amount of Calories is 21 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 71g), Iron nutritional content is 2.27 mg (16.21 %DV).  Calories per serving are 14.91 kcal (1 %DV cals).



Iron in foods - by food category

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables




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