Iron in Vegetables

List of 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 Parsley 6.2mg 62%
7 Chili pepper 6.04mg 60.4%
8 Soy beans 5.14mg 51.4%
9 Peanuts 4.58mg 45.8%
10 Chickpeas 4.31mg 43.1%
11 Cooked spinach 3.57mg 35.7%
12 Jerusalem artichoke 3.4mg 34%
13 Lentils 3.33mg 33.3%
14 Lentil sprouts 3.21mg 32.1%
15 Hearts of palm 3.13mg 31.3%
16 Dandelion greens 3.1mg 31%
17 Cooked chickpeas 2.89mg 28.9%
18 Spinach 2.71mg 27.1%
19 Grape leaves 2.63mg 26.3%
20 Beet greens 2.57mg 25.7%
21 Cowpeas 2.51mg 25.1%
22 Kimchi 2.5mg 25%
23 Lima beans 2.45mg 24.5%
24 Dock 2.4mg 24%
25 Soy sauce (tamari) 2.38mg 23.8%
26 Navy beans 2.36mg 23.6%
27 Amaranth leaves 2.32mg 23.2%
28 Pink beans 2.3mg 23%
29 Edamame 2.27mg 22.7%
30 Pea sprouts 2.26mg 22.6%
31 Pumpkin leaves 2.22mg 22.2%
32 Kidney beans 2.22mg 22.2%
33 Rapini 2.14mg 21.4%
34 Asparagus 2.14mg 21.4%
35 Amaranth grain 2.1mg 21%
36 Leeks 2.1mg 21%
37 Soy bean sprouts 2.1mg 21%
38 Black beans 2.1mg 21%
39 Pinto beans 2.09mg 20.9%
40 Extra-firm tofu 2.04mg 20.4%
41 Adzuki beans 2mg 20%
42 Purslane 1.99mg 19.9%
43 Tofu 1.98mg 19.8%
44 Pinto beans sprouts 1.97mg 19.7%
45 Broad beans (raw) 1.9mg 19%
46 Swiss chard 1.8mg 18%
47 Coriander 1.77mg 17.7%
48 Pokeberry shoots 1.7mg 17%
49 Garlic 1.7mg 17%
50 Firm tofu 1.61mg 16.1%
51 Chives 1.6mg 16%
52 Roasted peanuts 1.58mg 15.8%
53 Fava beans 1.5mg 15%
54 Broad beans 1.5mg 15%
55 Green peas 1.47mg 14.7%
56 Kale 1.47mg 14.7%
57 Arugula 1.46mg 14.6%
58 Brussels sprouts 1.4mg 14%
59 Mung beans 1.4mg 14%
60 Potato starch 1.38mg 13.8%
61 Fiddlehead ferns 1.31mg 13.1%
62 Garden cress 1.3mg 13%
63 Peas 1.29mg 12.9%
64 Cooked rapini 1.27mg 12.7%
65 Butterhead lettuce 1.24mg 12.4%
66 Welsh onion 1.22mg 12.2%
67 Cooked brussels sprouts 1.2mg 12%
68 Lamb's quarters 1.2mg 12%
69 Shallots 1.2mg 12%
70 Lupin beans 1.2mg 12%
71 Red leaf lettuce 1.2mg 12%
72 Cooked collard greens 1.13mg 11.3%
73 Pigeon peas 1.11mg 11.1%
74 Turnip greens 1.1mg 11%
75 Cooked leek 1.1mg 11%
76 Wasabi 1.03mg 10.3%
77 Hot chili pepper 1.03mg 10.3%
78 Groundcherries 1mg 10%
79 Yardlong beans 0.98mg 9.8%
80 Romaine lettuce 0.97mg 9.7%
81 Alfalfa sprouts 0.96mg 9.6%
82 Canned green peas 0.95mg 9.5%
83 Mung bean sprouts 0.91mg 9.1%
84 Cooked asparagus 0.91mg 9.1%
85 Chicory greens 0.9mg 9%
86 Lettuce 0.86mg 8.6%
87 Endive 0.83mg 8.3%
88 Raw potatoes 0.81mg 8.1%
89 Kidney bean sprouts 0.81mg 8.1%
90 Red cabbage 0.8mg 8%
91 Chinese cabbage 0.8mg 8%
92 Chicory roots 0.8mg 8%
93 Beets 0.8mg 8%
94 Pumpkin 0.8mg 8%
95 Cooked beets 0.79mg 7.9%
96 Burdock root 0.77mg 7.7%
97 Cardoon 0.73mg 7.3%
98 Broccoli 0.73mg 7.3%
99 Fennel 0.73mg 7.3%
100 Sweet potato 0.72mg 7.2%
101 Taro root 0.72mg 7.2%
102 Escarole 0.72mg 7.2%
103 Salsify 0.7mg 7%
104 Cooked tomatoes 0.68mg 6.8%
105 Cooked broccoli 0.67mg 6.7%
106 Green beans (snap beans) 0.65mg 6.5%
107 Okra 0.62mg 6.2%
108 Tomatillos 0.62mg 6.2%
109 Artichokes 0.61mg 6.1%
110 Raw sweet potato 0.61mg 6.1%
111 Ginger root 0.6mg 6%
112 Chinese broccoli 0.59mg 5.9%
113 Parsnips 0.59mg 5.9%
114 French fried potatoes 0.57mg 5.7%
115 Radicchio 0.57mg 5.7%
116 Cooked pumpkin 0.57mg 5.7%
117 Cooked chinese broccoli 0.56mg 5.6%
118 Sweet corn 0.52mg 5.2%
119 Yam 0.52mg 5.2%
120 Green onions 0.51mg 5.1%
121 Collard greens 0.47mg 4.7%
122 Cabbage 0.47mg 4.7%
123 Cooked sweet corn 0.45mg 4.5%
124 Rutabaga 0.44mg 4.4%
125 Red bell peppers 0.43mg 4.3%
126 Cauliflower 0.42mg 4.2%
127 Iceberg lettuce 0.41mg 4.1%
128 Daikon 0.4mg 4%
129 Savoy cabbage 0.4mg 4%
130 Kohlrabi 0.4mg 4%
131 Cooked kohlrabi 0.4mg 4%
132 Zucchini 0.37mg 3.7%
133 Potatoes 0.35mg 3.5%
134 Boiled carrots 0.34mg 3.4%
135 Green bell peppers 0.34mg 3.4%
136 Radish 0.34mg 3.4%
137 Chayote 0.34mg 3.4%
138 Patty pan squash 0.33mg 3.3%
139 Hydrolyzed soy sauce 0.33mg 3.3%
140 Cooked cauliflower 0.32mg 3.2%
141 Boiled potatoes 0.31mg 3.1%
142 Carrots 0.3mg 3%
143 Turnips 0.3mg 3%
144 Cucumber 0.28mg 2.8%
145 Canned corn 0.27mg 2.7%
146 Tomatoes 0.27mg 2.7%
147 Mashed potatoes (milk and butter added) 0.26mg 2.6%
148 Eggplant 0.25mg 2.5%
149 Bamboo shoots 0.24mg 2.4%
150 Cooked onion 0.24mg 2.4%
151 Rhubarb 0.22mg 2.2%
152 Onion 0.21mg 2.1%
153 Watercress 0.2mg 2%
154 Celery 0.2mg 2%
155 Cooked turnips 0.18mg 1.8%
156 Honeydew melon 0.17mg 1.7%
157 Cooked cabbage 0.17mg 1.7%
158 Butterbur 0.1mg 1%