Iron in Vegetables and Vegetable Products P-Z

Iron in Vegetables and Vegetable Products P-Z

Food Serving Iron (mg)
Parsley, Freeze-Dried 1 cup 1.08
Parsley, Raw 1 cup 3.72
Parsnips, Boiled 1 cup, slices 0.45
Parsnips, Raw 1 cup, slices 0.78
Peas, Edible-Podded, Boiled 1 cup 3.15
Peas, Edible-Podded, Raw 1 cup, whole 1.31
Peas, Green, Canned 1 cup 1.62
Peas, Green, Boiled 1 cup 2.46
Peas, Green, Raw 1 cup 2.13
Peppers, Ancho, Dried 1 pepper 1.86
Peppers, Banana, Raw 1 pepper 0.15
Peppers, Serrano, Raw 1 pepper 0.05
Peppers, Green Chili, Canned 1 cup 1.85
Peppers, Hot Chili, Sun-Dried 1 pepper 0.06
Peppers, Hot Chili, Green, Raw 1 pepper 0.54
Peppers, Hot Chili, Red, Raw 1 pepper 0.46
Peppers, Hungarian, Raw 1 pepper 0.12
Peppers, Jalapeno, Canned 1 cup, sliced 1.96
Peppers, Jalapeno, Raw 1 pepper 0.1
Peppers, Pasilla, Dried 1 pepper 0.69
Peppers, Sweet, Green, Raw 1 cup, chopped 0.51
Peppers, Sweet, Red, Raw 1 cup, chopped 0.64
Peppers, Sweet, Yellow, Raw 1 pepper 0.86
Pickle Relish, Hamburger 1 cup 2.78
Pickle Relish, Hot Dog 1 cup 3.05
Pickle Relish, Sweet 1 cup 2.13
Pickles, Cucumber, Dill or Kosher 1 cup, diced 0.53
Pickles, Cucumber, Sour 1 cup 0.62
Pickles, Cucumber, Sweet 1 cup, chopped 0.4
Poi 1 cup 2.11
Potatoes, French Fries, Oven Heated 10 fries 0.37
Potatoes, Red, Flesh & Skin, Baked 1 potato 1.2
Potatoes, Red, Flesh & Skin, Raw 1 potato 1.55
Potatoes, Russet, Flesh & Skin, Baked 1 potato 1.84
Potatoes, Russet, Flesh & Skin, Raw 1 potato 1.83
Potatoes, White, Flesh & Skin, Baked 1 potato 0.88
Potatoes, White, Flesh & Skin, Raw 1 potato 1.11
Pumpkin, Canned, without Salt 1 cup 3.41
Radicchio, Raw 1 cup, shredded 0.23
Radish Seeds, Sprouted, Raw 1 cup 0.33
Radishes, Oriental, Raw 1 radish 1.35
Radishes, Raw 1 cup, slices 0.39
Radishes, White Icicle, Raw 1 cup 0.8
Rutabagas, Boiled 1 cup, cubes 0.9
Rutabagas, Raw 1 cup, cubes 0.73
Sauerkraut, Canned 1 cup 2.09
Scallions, Raw 1 cup, chopped 1.48
Seaweed, Agar, Raw 1 cup 1.49
Seaweed, Irishmoss, Raw 1 cup 7.12
Seaweed, Kelp, Raw 1 cup 2.28
Seaweed, Laver, Raw 1 cup 1.44
Seaweed, Spirulina, Dried 1 cup 31.92
Seaweed, Wakame, Raw 1 cup 1.74
Shallots, Freeze-Dried 1 cup 0.96
Shallots, Raw 1 tbsp, chopped 0.12
Spinach, Canned 1 cup 4.92
Spinach, Boiled 1 cup 6.43
Spinach, Raw 1 cup 0.81
Squash, Summer, Boiled 1 cup, sliced 0.65
Squash, Summer, Raw 1 cup, sliced 0.4
Squash, Winter, Baked 1 cup, cubes 0.9
Squash, Winter, Raw 1 cup, cubes 0.67
Sweet Potato, Canned 1 cup 1.86
Sweet Potato, Baked in Skin 1 cup 1.38
Sweet Potato, Boiled without Skin 1 cup, mashed 2.36
Sweet Potato, Candied 1 piece 1.19
Sweet Potato, Raw 1 cup, cubes 0.81
Tomatillos, Raw 1 cup, diced 0.82
Tomato Juice 1 cup 1.04
Tomato Paste 1 cup 7.81
Tomato Puree 1 cup 4.45
Tomato Sauce 1 cup 2.5
Tomatoes, Green, Raw 1 cup 0.92
Tomatoes, Orange, Raw 1 cup, chopped 0.74
Tomatoes, Red, Canned 1 cup 2.33
Tomatoes, Red, Stewed 1 cup 1.07
Tomatoes, Red, Raw 1 cup 0.4
Tomatoes, Red, Sun-Dried 1 cup 4.91
Tomatoes, Yellow, Raw 1 cup, chopped 0.68
Turnip Greens, Canned 1 cup 3.53
Turnip Greens, Boiled 1 cup, chopped 1.15
Turnip Greens, Raw 1 cup, chopped 0.61
Turnips, Boiled 1 cup, cubes 0.28
Turnips, Raw 1 cup, cubes 0.39
Vegetable Juice Cocktail, Canned 1 cup 1.02
Waterchestnuts, Chinese, Raw 1 cup, sliced 0.07
Waterchestnuts, Chinese, Canned 1 cup, sliced 1.22
Watercress, Raw 1 cup, chopped 0.07
Yam, Boiled 1 cup, cubes 0.71
Yam, Raw 1 cup, cubes 0.81
Zucchini, Baby, Raw 1 squash 0.09

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