Iron in Vegetables and Vegetable Products A-O

Iron in Vegetables and Vegetable Products A-O

Food Serving Iron (mg)
Artichokes, Boiled 1 artichoke 0.73
Artichokes, Raw 1 artichoke 1.64
Arugula, Raw 1 cup 0.29
Asparagus, Canned 1 cup 4.43
Asparagus, Boiled 1 cup 1.64
Asparagus, Raw 1 cup 2.87
Bamboo Shoots, Canned 1 cup, 1/8 slices 0.42
Beans, Snap, Canned 1 cup 1.07
Beans, Snap Boiled 1 cup 0.81
Beans, Snap, Green, Raw 1 cup 1.14
Beet Greens, Boiled 1 cup 2.74
Beet Greens, Raw 1 cup 0.98
Beets, Canned 1 cup, diced 2.86
Beets, Boiled 1 cup, slices 1.34
Beets, Pickled 1 cup, slices 0.93
Beets, Raw 1 cup 1.09
Broccoli, Boiled 1 stalk 1.21
Broccoli, Raw 1 cup, chopped 0.66
Brussels Sprouts, Boiled 1 sprout 0.25
Brussels Sprouts, Raw 1 cup 1.23
Bok Choy, Boiled 1 cup, shredded 1.77
Bok Choy, Raw 1 cup, shredded 0.56
Cabbage, Boiled 1 cup, shredded 0.26
Cabbage, Raw 1 cup, shredded 0.33
Cabbage, Red, Boiled 1 cup, shredded 0.99
Cabbage, Red, Raw 1 cup, shredded 0.56
Cabbage, Savoy, Boiled 1 cup, shredded 0.55
Cabbage, Savoy, Raw 1 cup, shredded 0.28
Carrot Juice, Canned 1 cup 1.09
Carrots, Canned 1 cup, sliced 0.93
Carrots, Boiled 1 cup, slices 0.53
Carrots, Raw 1 cup, chopped 0.38
Catsup 1 cup 1.22
Cauliflower, Boiled 1 cup 0.4
Cauliflower, Raw 1 cup 0.44
Celery, Raw 1 cup, chopped 0.2
Chard, Swiss, Boiled 1 cup, chopped 3.96
Chard, Swiss, Raw 1 cup 0.65
Chives, Freeze-Dried 1 cup 0.8
Chives, Raw 1 tbsp, chopped 0.05
Collards, Boiled 1 cup, chopped 2.2
Collards, Raw 1 cup, chopped 0.07
Coriander (Cilantro) Leaves 1 cup 0.28
Corn, Boiled 1 ear 0.45
Corn, Canned 1 cup 1.05
Corn, Creamed 1 cup 0.97
Corn, Raw 1 cup 0.8
Cucumber, Raw 1 cup, pared 0.29
Dandelion Greens, Boiled 1 cup, chopped 1.89
Dandelion Greens, Raw 1 cup, chopped 1.71
Eggplant, Boiled 1 cup, 1 cubes 0.25
Eggplant, Raw 1 cup, cubes 0.2
Endive, Raw 1 cup, chopped 0.42
Garlic, Raw 1 cup 2.31
Ginger Root, Raw 1 cup 0.58
Grape Leaves, Canned 1 leaf 0.12
Grape Leaves, Raw 1 cup 0.37
Hearts of Palm, Canned 1 cup 4.57
Jicama, Raw 1 cup, slices 0.72
Kale, Boiled 1 cup, chopped 1.17
Kale, Raw 1 cup, chopped 1.14
Kale, Scotch, Boiled 1 cup, chopped 2.51
Kale, Scotch, Raw 1 cup, chopped 2.01
Leeks, Boiled 1 cup, chopped 1.14
Leeks, Raw 1 cup 1.87
Lemon Grass (Citronella), Raw 1 cup 5.47
Lettuce, Butterhead, Raw 1 cup, chopped 0.68
Lettuce, Romaine, Raw 1 cup, shredded 0.45
Lettuce, Green Leaf, Raw 1 cup, shredded 0.31
Lettuce, Iceberg, Raw 1 cup, shredded 0.3
Lettuce, Red Leaf, Raw 1 cup, shredded 0.34
Mushrooms, Crimini, Raw 1 cup, whole 0.35
Mushrooms, Canned 1 cup 1.23
Mushrooms, Boiled 1 cup, pieces 2.71
Mushrooms, Enoki, Raw 1 medium 0.03
Mushrooms, Maitake, Raw 1 cup, diced 0.21
Mushrooms, Oyster, Raw 1 mushroom 0.2
Mushrooms, Portabella, Grilled 1 cup, sliced 0.68
Mushrooms, Portabella, Raw 1 cup, diced 0.51
Mushrooms, Shiitake 1 cup, pieces 0.64
Mushrooms, Straw, Canned 1 cup 2.6
Mushrooms, White, Raw 1 cup, sliced 0.35
Mustard Greens, Boiled 1 cup, chopped 0.98
Mustard Greens, Raw 1 cup, chopped 0.82
Nopales, Raw 1 cup, sliced 0.51
Okra, Boiled 1 cup, slices 0.45
Okra, Raw 1 cup 0.8
Onions, Raw 1 cup, chopped 0.34
Onions, Sweet, Raw 1 onion 0.86
Onions, Green, Raw 1 tbsp 0.12

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