Highest Iron in Vegetables

Vegetables tend to have lower iron density compared to foods overall, but top sources in this category still provide meaningful amounts.

All foods Fish & Shellfish Grains Legumes Meats Nuts & Seeds Vegetables
#1 66.4 mg
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry
Full nutrient profile
#2 53.9 mg
Parsley, freeze-dried
Full nutrient profile
#3 28.5 mg
Seaweed, spirulina, dried
Full nutrient profile
# Food mg / 100g
4 Seaweed, agar, dried
21.4
5 Chives, freeze-dried
20.0
6 Mushrooms, morel, raw
12.2
7 Flour, potato
12.0
8 Peppers, ancho, dried
10.9
9 Peppers, sweet, red, freeze-dried
10.4
10 Peppers, pasilla, dried
9.8
11 Tomatoes, sun-dried
9.1
12 Seaweed, irishmoss, raw
8.9
13 Lemon grass (citronella), raw
8.2
14 Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated
8.1
15 Leeks, (bulb and lower-leaf portion), freeze-dried
7.6
16 Potatoes, baked, skin, without salt
7.0
17 Potatoes, baked, skin only, with salt
7.0
18 Radishes, oriental, dried
6.7
19 Parsley, fresh
6.2
20 Pepeao, dried
6.1
21 Potatoes, boiled, cooked in skin, skin, without salt
6.1
22 Potatoes, boiled, cooked in skin, skin, with salt
6.1
23 Peppers, hot chile, sun-dried
6.0
24 Shallots, freeze-dried
6.0
25 Potatoes, microwaved, cooked in skin, skin, without salt
5.9
26 Potatoes, microwaved, cooked, in skin, skin with salt
5.9
27 Fungi, Cloud ears, dried
5.9
28 Kanpyo, (dried gourd strips)
5.1
29 Jute, potherb, raw
4.8
30 Tomato powder
4.6
31 Yeast extract spread
4.0
32 Drumstick leaves, raw
4.0
33 Winged bean leaves, raw
4.0
34 Flour, cassava
4.0
35 Carrot, dehydrated
3.9
36 Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS
3.9
37 Chrysanthemum, garland, cooked, boiled, drained, with salt
3.7
38 Chrysanthemum, garland, cooked, boiled, drained, without salt
3.7
39 Borage, cooked, boiled, drained, with salt
3.6
40 Borage, cooked, boiled, drained, without salt
3.6
41 Spinach, cooked, boiled, drained, without salt
3.6
42 Spinach, cooked, boiled, drained, with salt
3.6
43 Soybeans, green, raw
3.5
44 Potatoes, mashed, dehydrated, granules with milk, dry form
3.5
45 Tomato products, canned, sauce, spanish style
3.5
46 Mushrooms, Chanterelle, raw
3.5
47 Jerusalem-artichokes, raw
3.4
48 Borage, raw
3.3
49 Potatoes, raw, skin
3.2
50 Lentils, sprouted, raw
3.2
Iron in foodsHighest Iron FoodsHighest Iron FishHighest Iron GrainsHighest Iron LegumesHighest Iron Meats
Iron in foods Per 100g · USDA FoodData Central