Iron in Fruits and Vegetables

List of fruits and vegetables with a high iron content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Fenugreek seed 33.53mg 335.3%
2 Ground ginger 19.8mg 198%
3 Soy protein isolate 14.5mg 145%
4 Soy meal 13.7mg 137%
5 Soy protein concentrate 10.78mg 107.8%
6 Goji berries 6.8mg 68%
7 Parsley 6.2mg 62%
8 Chili pepper 6.04mg 60.4%
9 Soy beans 5.14mg 51.4%
10 Peanuts 4.58mg 45.8%
11 Chickpeas 4.31mg 43.1%
12 Cooked spinach 3.57mg 35.7%
13 Jerusalem artichoke 3.4mg 34%
14 Lentils 3.33mg 33.3%
15 Ripe olives 3.32mg 33.2%
16 Lentil sprouts 3.21mg 32.1%
17 Hearts of palm 3.13mg 31.3%
18 Dandelion greens 3.1mg 31%
19 Cooked chickpeas 2.89mg 28.9%
20 Tamarinds 2.8mg 28%
21 Spinach 2.71mg 27.1%
22 Dried apricots 2.66mg 26.6%
23 Grape leaves 2.63mg 26.3%
24 Beet greens 2.57mg 25.7%
25 Cowpeas 2.51mg 25.1%
26 Kimchi 2.5mg 25%
27 Persimmons 2.5mg 25%
28 Lima beans 2.45mg 24.5%
29 Dock 2.4mg 24%
30 Soy sauce (tamari) 2.38mg 23.8%
31 Navy beans 2.36mg 23.6%
32 Amaranth leaves 2.32mg 23.2%
33 Pink beans 2.3mg 23%
34 Edamame 2.27mg 22.7%
35 Pea sprouts 2.26mg 22.6%
36 Pumpkin leaves 2.22mg 22.2%
37 Kidney beans 2.22mg 22.2%
38 Rapini 2.14mg 21.4%
39 Asparagus 2.14mg 21.4%
40 Amaranth grain 2.1mg 21%
41 Leeks 2.1mg 21%
42 Soy bean sprouts 2.1mg 21%
43 Black beans 2.1mg 21%
44 Pinto beans 2.09mg 20.9%
45 Extra-firm tofu 2.04mg 20.4%
46 Adzuki beans 2mg 20%
47 Purslane 1.99mg 19.9%
48 Tofu 1.98mg 19.8%
49 Pinto beans sprouts 1.97mg 19.7%
50 Broad beans (raw) 1.9mg 19%
51 Mulberries 1.85mg 18.5%
52 Swiss chard 1.8mg 18%
53 Golden raisins 1.79mg 17.9%
54 Coriander 1.77mg 17.7%
55 Pokeberry shoots 1.7mg 17%
56 Garlic 1.7mg 17%
57 Firm tofu 1.61mg 16.1%
58 Elderberry 1.6mg 16%
59 Passion fruit 1.6mg 16%
60 Chives 1.6mg 16%
61 Roasted peanuts 1.58mg 15.8%
62 Black currant 1.54mg 15.4%
63 Fava beans 1.5mg 15%
64 Broad beans 1.5mg 15%
65 Roselle 1.48mg 14.8%
66 Green peas 1.47mg 14.7%
67 Kale 1.47mg 14.7%
68 Arugula 1.46mg 14.6%
69 Brussels sprouts 1.4mg 14%
70 Mung beans 1.4mg 14%
71 Potato starch 1.38mg 13.8%
72 Carissa 1.31mg 13.1%
73 Fiddlehead ferns 1.31mg 13.1%
74 Garden cress 1.3mg 13%
75 Peas 1.29mg 12.9%
76 Cooked rapini 1.27mg 12.7%
77 Butterhead lettuce 1.24mg 12.4%
78 Welsh onion 1.22mg 12.2%
79 Cooked brussels sprouts 1.2mg 12%
80 Lamb's quarters 1.2mg 12%
81 Shallots 1.2mg 12%
82 Lupin beans 1.2mg 12%
83 Red leaf lettuce 1.2mg 12%
84 Dried bananas 1.15mg 11.5%
85 Cooked collard greens 1.13mg 11.3%
86 Horned melon 1.13mg 11.3%
87 Pigeon peas 1.11mg 11.1%
88 Turnip greens 1.1mg 11%
89 Cooked leek 1.1mg 11%
90 Wasabi 1.03mg 10.3%
91 Hot chili pepper 1.03mg 10.3%
92 Dates (deglet noor) 1.02mg 10.2%
93 Red and white currants 1mg 10%
94 Groundcherries 1mg 10%
95 Yardlong beans 0.98mg 9.8%
96 Romaine lettuce 0.97mg 9.7%
97 Alfalfa sprouts 0.96mg 9.6%
98 Canned green peas 0.95mg 9.5%
99 Mung bean sprouts 0.91mg 9.1%
100 Cooked asparagus 0.91mg 9.1%
101 Chicory greens 0.9mg 9%
102 Dates (medjool) 0.9mg 9%
103 Kumquat 0.86mg 8.6%
104 Lettuce 0.86mg 8.6%
105 Endive 0.83mg 8.3%
106 Raw potatoes 0.81mg 8.1%
107 Kidney bean sprouts 0.81mg 8.1%
108 Red cabbage 0.8mg 8%
109 Chinese cabbage 0.8mg 8%
110 Chicory roots 0.8mg 8%
111 Sapodilla 0.8mg 8%
112 Beets 0.8mg 8%
113 Pumpkin 0.8mg 8%
114 Cooked beets 0.79mg 7.9%
115 Mamey sapote 0.78mg 7.8%
116 Burdock root 0.77mg 7.7%
117 Cardoon 0.73mg 7.3%
118 Broccoli 0.73mg 7.3%
119 Fennel 0.73mg 7.3%
120 Sweet potato 0.72mg 7.2%
121 Taro root 0.72mg 7.2%
122 Escarole 0.72mg 7.2%
123 Custard-apple 0.71mg 7.1%
124 Quince 0.7mg 7%
125 Mammy-apple 0.7mg 7%
126 Salsify 0.7mg 7%
127 Raspberries 0.69mg 6.9%
128 Cooked tomatoes 0.68mg 6.8%
129 Cooked broccoli 0.67mg 6.7%
130 Green beans (snap beans) 0.65mg 6.5%
131 Loganberries 0.64mg 6.4%
132 Okra 0.62mg 6.2%
133 Blackberry 0.62mg 6.2%
134 Tomatillos 0.62mg 6.2%
135 Artichokes 0.61mg 6.1%
136 Raw sweet potato 0.61mg 6.1%
137 Ginger root 0.6mg 6%
138 Lime 0.6mg 6%
139 Lemons 0.6mg 6%
140 Plantains 0.6mg 6%
141 Soursop 0.6mg 6%
142 Chinese broccoli 0.59mg 5.9%
143 Parsnips 0.59mg 5.9%
144 French fried potatoes 0.57mg 5.7%
145 Radicchio 0.57mg 5.7%
146 Cooked pumpkin 0.57mg 5.7%
147 Cooked chinese broccoli 0.56mg 5.6%
148 Avocado 0.55mg 5.5%
149 Breadfruit 0.54mg 5.4%
150 Sweet corn 0.52mg 5.2%
151 Yam 0.52mg 5.2%
152 Green onions 0.51mg 5.1%
153 Green olives 0.49mg 4.9%
154 Jujube 0.48mg 4.8%
155 Collard greens 0.47mg 4.7%
156 Cabbage 0.47mg 4.7%
157 Cooked sweet corn 0.45mg 4.5%
158 Rutabaga 0.44mg 4.4%
159 Durian 0.43mg 4.3%
160 Red bell peppers 0.43mg 4.3%
161 Cauliflower 0.42mg 4.2%
162 Strawberry 0.41mg 4.1%
163 Iceberg lettuce 0.41mg 4.1%
164 Prunes 0.41mg 4.1%
165 Daikon 0.4mg 4%
166 Savoy cabbage 0.4mg 4%
167 Kohlrabi 0.4mg 4%
168 Cooked kohlrabi 0.4mg 4%
169 Apricots 0.39mg 3.9%
170 Figs 0.37mg 3.7%
171 Zucchini 0.37mg 3.7%
172 Grapes (red or green) 0.36mg 3.6%
173 Potatoes 0.35mg 3.5%
174 Naranjilla 0.35mg 3.5%
175 Rambutan 0.35mg 3.5%
176 Boiled carrots 0.34mg 3.4%
177 Green bell peppers 0.34mg 3.4%
178 Radish 0.34mg 3.4%
179 Chayote 0.34mg 3.4%
180 Patty pan squash 0.33mg 3.3%
181 Hydrolyzed soy sauce 0.33mg 3.3%
182 Cherry 0.32mg 3.2%
183 Cooked cauliflower 0.32mg 3.2%
184 Boiled potatoes 0.31mg 3.1%
185 Kiwifruit 0.31mg 3.1%
186 Gooseberries 0.31mg 3.1%
187 Litchis 0.31mg 3.1%
188 Pomegranates 0.3mg 3%
189 Carrots 0.3mg 3%
190 Prickly pears 0.3mg 3%
191 Turnips 0.3mg 3%
192 Pineapple 0.29mg 2.9%
193 Blueberries 0.28mg 2.8%
194 Loquats 0.28mg 2.8%
195 Cucumber 0.28mg 2.8%
196 Canned corn 0.27mg 2.7%
197 Tomatoes 0.27mg 2.7%
198 Cherimoya 0.27mg 2.7%
199 Bananas 0.26mg 2.6%
200 Grapes (muscadine) 0.26mg 2.6%