We have sorted our complete nutrition and vitamin database of vegetables, based on amount of Iron. Click a food item to give a full nutrition breakdown which can be scaled for different amounts of Vegetables, from our list of Vegetables high in Iron.

This page shows the amount of Iron in Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry through to Shallots, freeze-dried. The amount ranges from 66.38 mg through to 6 mg of Iron in 100g. For a complete list we also have a list of foods high in Iron.

Please remember that this gives an accurate value in 100g for Iron in Vegetables. For example 100g of Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry contains 66.38 mg of Iron. However, this is not the full story when considering your nutritional requirements. You should also take into account portion sizes when you are considering the amount of Iron in Vegetables and Iron rich Vegetables.

For example chives have a high amount of vitamin C in 100 grams but a portion size may only be a tablespoon or 0.2 g, so please bear this in mind when trying to increase or decrease the amount of Iron in your diet. Otherwise, we hope you find the site informative and that this is a helpful list of Vegetables high in Iron.




 

Vegetables that are High in Iron per 100 g

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Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry - Iron
  In 100g, Iron content = 66.38 mg (474.14 %DV)
  Typical Vegetables serving, .25 cup (or 5g), Iron content = 3.32 mg (23.71 %DV)
Parsley, freeze-dried - Iron
  In 100g, Iron content = 53.9 mg (385 %DV)
  Typical Vegetables serving, 1 tbsp (or 0.4g), Iron content = 0.22 mg (1.57 %DV)
Seaweed, spirulina, dried - Iron
  In 100g, Iron content = 28.5 mg (203.57 %DV)
  Typical Vegetables serving, 1 cup (or 112g), Iron content = 31.92 mg (228 %DV)
Chives, freeze-dried - Iron
  In 100g, Iron content = 20 mg (142.86 %DV)
  Typical Vegetables serving, 1 tbsp (or 0.2g), Iron content = 0.04 mg (0.29 %DV)
Mushrooms, morel, raw - Iron
  In 100g, Iron content = 12.18 mg (87 %DV)
  Typical Vegetables serving, 1 cup (or 66g), Iron content = 8.04 mg (57.43 %DV)
Peppers, ancho, dried - Iron
  In 100g, Iron content = 10.93 mg (78.07 %DV)
  Typical Vegetables serving, 1 pepper (or 17g), Iron content = 1.86 mg (13.29 %DV)
Peppers, sweet, red, freeze-dried - Iron
  In 100g, Iron content = 10.4 mg (74.29 %DV)
  Typical Vegetables serving, 1 tbsp (or 0.4g), Iron content = 0.04 mg (0.29 %DV)
Peppers, sweet, green, freeze-dried - Iron
  In 100g, Iron content = 10.4 mg (74.29 %DV)
  Typical Vegetables serving, 1 tbsp (or 0.4g), Iron content = 0.04 mg (0.29 %DV)
Peppers, pasilla, dried - Iron
  In 100g, Iron content = 9.83 mg (70.21 %DV)
  Typical Vegetables serving, 1 pepper (or 7g), Iron content = 0.69 mg (4.93 %DV)
Tomatoes, sun-dried - Iron
  In 100g, Iron content = 9.09 mg (64.93 %DV)
  Typical Vegetables serving, 1 cup (or 54g), Iron content = 4.91 mg (35.07 %DV)
Seaweed, irishmoss, raw - Iron
  In 100g, Iron content = 8.9 mg (63.57 %DV)
  Typical Vegetables serving, 2 tbsp (1/8 cup) (or 10g), Iron content = 0.89 mg (6.36 %DV)
Lemon grass (citronella), raw - Iron
  In 100g, Iron content = 8.17 mg (58.36 %DV)
  Typical Vegetables serving, 1 cup (or 67g), Iron content = 5.47 mg (39.07 %DV)
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated - Iron
  In 100g, Iron content = 8.07 mg (57.64 %DV)
  Typical Vegetables serving, .25 cup (or 25g), Iron content = 2.02 mg (14.43 %DV)
Leeks, (bulb and lower-leaf portion), freeze-dried - Iron
  In 100g, Iron content = 7.6 mg (54.29 %DV)
  Typical Vegetables serving, 1 tbsp (or 0.2g), Iron content = 0.02 mg (0.14 %DV)
Potatoes, baked, skin, with salt - Iron
  In 100g, Iron content = 7.04 mg (50.29 %DV)
  Typical Vegetables serving, 1 skin (or 58g), Iron content = 4.08 mg (29.14 %DV)
Potatoes, baked, skin, without salt - Iron
  In 100g, Iron content = 7.04 mg (50.29 %DV)
  Typical Vegetables serving, 1 skin (or 58g), Iron content = 4.08 mg (29.14 %DV)
Radishes, oriental, dried - Iron
  In 100g, Iron content = 6.73 mg (48.07 %DV)
  Typical Vegetables serving, 1 cup (or 116g), Iron content = 7.81 mg (55.79 %DV)
Parsley, fresh - Iron
  In 100g, Iron content = 6.2 mg (44.29 %DV)
  Typical Vegetables serving, 1 cup chopped (or 60g), Iron content = 3.72 mg (26.57 %DV)
Pepeao, dried - Iron
  In 100g, Iron content = 6.14 mg (43.86 %DV)
  Typical Vegetables serving, 1 cup (or 24g), Iron content = 1.47 mg (10.5 %DV)
Potatoes, boiled, cooked in skin, skin, with salt - Iron
  In 100g, Iron content = 6.07 mg (43.36 %DV)
  Typical Vegetables serving, 1 skin (or 34g), Iron content = 2.06 mg (14.71 %DV)
Potatoes, boiled, cooked in skin, skin, without salt - Iron
  In 100g, Iron content = 6.07 mg (43.36 %DV)
  Typical Vegetables serving, 1 skin (or 34g), Iron content = 2.06 mg (14.71 %DV)
Peppers, hot chile, sun-dried - Iron
  In 100g, Iron content = 6.04 mg (43.14 %DV)
  Typical Vegetables serving, 1 cup (or 37g), Iron content = 2.23 mg (15.93 %DV)
Shallots, freeze-dried - Iron
  In 100g, Iron content = 6 mg (42.86 %DV)
  Typical Vegetables serving, 1 tbsp (or 0.9g), Iron content = 0.05 mg (0.36 %DV)



Vegetables High in Vitamins and Nutrients

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