NutriFYI
🇺🇸 English 🇰🇷 한국어 🇯🇵 日本語 🇨🇳 中文简体 🇪🇸 Español 🇧🇷 Português 🇮🇳 हिन्दी 🇸🇦 العربية 🇫🇷 Français 🇷🇺 Русский 🇩🇪 Deutsch 🇹🇷 Türkçe 🇻🇳 Tiếng Việt 🇮🇩 Bahasa Indonesia 🇹🇭 ไทย

Vegetables — Highest Iron Ranking

100 foods ranked by Highest Iron per 100g serving.

Highest Calorie Lowest Calorie Highest Protein Highest Fat Lowest Fat Highest Carbs Lowest Carbs (Keto-Friendly) Highest Fiber Highest Sugar Lowest Sugar Highest Sodium Lowest Sodium Highest Vitamin C Highest Vitamin A Highest Vitamin D Highest Calcium Highest Iron Highest Potassium Highest Magnesium Highest Zinc
# Food Highest Iron Calories
1 ＜いも類＞ こんにゃく 赤こんにゃく 78,0mg 6 kcal
2 あおのり 素干し 77,0mg 249 kcal
3 Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 66,4mg 259 kcal
4 かわのり 素干し 61,0mg 247 kcal
5 ひじき ほしひじき 鉄釜 乾 58,0mg 186 kcal
6 Parsley, freeze-dried 53,9mg 271 kcal
7 いわのり 素干し 48,0mg 228 kcal
8 （きくらげ類） きくらげ 乾 35,0mg 216 kcal
9 Seaweed, spirulina, dried 28,5mg 290 kcal
10 Seaweed, agar, dried 21,4mg 306 kcal
11 Chives, freeze-dried 20,0mg 311 kcal
12 Mushrooms, morel, raw 12,2mg 31 kcal
13 ＜いも類＞ こんにゃく 凍みこんにゃく 乾 12,0mg 192 kcal
14 あまのり ほしのり 11,0mg 276 kcal
15 まつも 素干し 11,0mg 252 kcal
16 わらび 干しわらび 乾 11,0mg 216 kcal
17 きく 菊のり 11,0mg 283 kcal
18 あまのり 焼きのり 11,0mg 297 kcal
19 Peppers, ancho, dried 10,9mg 281 kcal
20 Peppers, sweet, red, freeze-dried 10,4mg 314 kcal
21 （きくらげ類） あらげきくらげ 乾 10,0mg 184 kcal
22 Peppers, pasilla, dried 9,8mg 345 kcal
23 （こんぶ類） ほそめこんぶ 素干し 9,6mg 227 kcal
24 Tomatoes, sun-dried 9,1mg 258 kcal
25 ずいき 干しずいき 乾 9,0mg 232 kcal
26 Seaweed, irishmoss, raw 8,9mg 49 kcal
27 （こんぶ類） 刻み昆布 8,6mg 119 kcal
28 あまのり 味付けのり 8,2mg 303 kcal
29 Lemon grass (citronella), raw 8,2mg 99 kcal
30 Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated 8,1mg 31 kcal
31 ぜんまい 干しぜんまい 干し若芽 乾 7,7mg 277 kcal
32 Leeks, (bulb and lower-leaf portion), freeze-dried 7,6mg 321 kcal
33 パセリ 葉 生 7,5mg 34 kcal
34 てんぐさ 粉寒天 7,3mg 160 kcal
35 Potatoes, baked, skin, without salt 7,0mg 198 kcal
36 Potatoes, baked, skin only, with salt 7,0mg 198 kcal
37 とうがらし 果実 乾 6,8mg 270 kcal
38 えごのり 素干し 6,8mg 179 kcal
39 Radishes, oriental, dried 6,7mg 271 kcal
40 わかめ カットわかめ 乾 6,5mg 186 kcal
41 わかめ 乾燥わかめ 板わかめ 6,4mg 200 kcal
42 ひじき ほしひじき ステンレス釜 乾 6,2mg 180 kcal
43 Parsley, fresh 6,2mg 36 kcal
44 Pepeao, dried 6,1mg 298 kcal
45 Potatoes, boiled, cooked in skin, skin, without salt 6,1mg 78 kcal
46 Potatoes, boiled, cooked in skin, skin, with salt 6,1mg 78 kcal
47 Peppers, hot chile, sun-dried 6,0mg 324 kcal
48 てんぐさ 素干し 6,0mg 194 kcal
49 Shallots, freeze-dried 6,0mg 348 kcal
50 Potatoes, microwaved, cooked in skin, skin, without salt 5,9mg 132 kcal
51 Potatoes, microwaved, cooked, in skin, skin with salt 5,9mg 132 kcal
52 つるにんじん 根 生 5,9mg 55 kcal
53 Fungi, Cloud ears, dried 5,9mg 284 kcal
54 わかめ 乾燥わかめ 素干し 5,8mg 172 kcal
55 あおさ 素干し 5,3mg 201 kcal
56 Kanpyo, (dried gourd strips) 5,1mg 258 kcal
57 （こんぶ類） みついしこんぶ 素干し 5,1mg 235 kcal
58 ふのり 素干し 4,8mg 207 kcal
59 Jute, potherb, raw 4,8mg 34 kcal
60 やぶまめ 生 4,6mg 219 kcal
61 Tomato powder 4,6mg 302 kcal
62 てんぐさ 角寒天 4,5mg 159 kcal
63 （きくらげ類） しろきくらげ 乾 4,4mg 170 kcal
64 （きくらげ類） あらげきくらげ 油いため 4,3mg 110 kcal
65 よもぎ 葉 生 4,3mg 43 kcal
66 （トマト類） ドライトマト 4,2mg 291 kcal
67 （こんぶ類） 塩昆布 4,2mg 193 kcal
68 おごのり 塩蔵 塩抜き 4,2mg 26 kcal
69 Yeast extract spread 4,0mg 185 kcal
70 Drumstick leaves, raw 4,0mg 64 kcal
71 Winged bean leaves, raw 4,0mg 74 kcal
72 Carrot, dehydrated 3,9mg 341 kcal
73 Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS 3,9mg 31 kcal
74 Chrysanthemum, garland, cooked, boiled, drained, with salt 3,7mg 20 kcal
75 Chrysanthemum, garland, cooked, boiled, drained, without salt 3,7mg 20 kcal
76 よめな 葉 生 3,7mg 40 kcal
77 Borage, cooked, boiled, drained, without salt 3,6mg 25 kcal
78 Borage, cooked, boiled, drained, with salt 3,6mg 25 kcal
79 ひとえぐさ つくだ煮 3,6mg 148 kcal
80 ふだんそう 葉 生 3,6mg 17 kcal
81 （こんぶ類） 削り昆布 3,6mg 177 kcal
82 Spinach, cooked, boiled, drained, with salt 3,6mg 23 kcal
83 Spinach, cooked, boiled, drained, without salt 3,6mg 23 kcal
84 Soybeans, green, raw 3,6mg 147 kcal
85 Potatoes, mashed, dehydrated, granules with milk, dry form 3,5mg 357 kcal
86 あらめ 蒸し干し 3,5mg 184 kcal
87 Tomato products, canned, sauce, spanish style 3,5mg 33 kcal
88 Mushrooms, Chanterelle, raw 3,5mg 32 kcal
89 Jerusalem-artichokes, raw 3,4mg 73 kcal
90 ひとえぐさ 素干し 3,4mg 172 kcal
91 （こんぶ類） がごめこんぶ 素干し 3,3mg 216 kcal
92 Borage, raw 3,3mg 21 kcal
93 （たいさい類） つまみな 葉 生 3,3mg 19 kcal
94 Potatoes, raw, skin 3,2mg 58 kcal
95 Lentils, sprouted, raw 3,2mg 106 kcal
96 しいたけ 乾しいたけ 乾 3,2mg 258 kcal
97 Pumpkin leaves, cooked, boiled, drained, with salt 3,2mg 21 kcal
98 （こんぶ類） まこんぶ 素干し 乾 3,2mg 170 kcal
99 Pumpkin leaves, cooked, boiled, drained, without salt 3,2mg 21 kcal
100 Jute, potherb, cooked, boiled, drained, with salt 3,1mg 37 kcal

Related Rankings

Highest Calorie Vegetables Lowest Calorie Vegetables Highest Protein Vegetables Highest Fat Vegetables Lowest Fat Vegetables Highest Carbs Vegetables Lowest Carbs (Keto-Friendly) Vegetables Highest Fiber Vegetables Highest Sugar Vegetables Lowest Sugar Vegetables Highest Sodium Vegetables Lowest Sodium Vegetables Highest Vitamin C Vegetables Highest Vitamin A Vegetables Highest Vitamin D Vegetables Highest Calcium Vegetables Highest Potassium Vegetables Highest Magnesium Vegetables Highest Zinc Vegetables

Filter by Category

All Foods American Indian/Alaska Native Foods 🍎 Fruits 🥦 Vegetables 🌾 Grains & Pasta 🥛 Dairy & Eggs 🥩 Meat 🐟 Fish & Seafood 🥜 Nuts & Seeds 🫘 Legumes 🥤 Beverages 🍪 Snacks 🍰 Sweets & Desserts 🫒 Fats & Oils 🌿 Spices & Herbs 🍲 Soups & Sauces 🍞 Baked Goods 🥣 Breakfast Cereals 🍔 Fast Food 🍱 Prepared Meals 🍼 Baby Foods 🍽️ Restaurant Foods