Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.3
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.3
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.435
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.445
Dried Goji BerriesGoji berries, dried754NANA27NANANANANANA1183NA29.8
Chow MeinChow Mein Chinese Noodles00.49NA25.575.42.3NA38940911334373.26.27
Canned Small Ripe OlivesCanned Small Ripe Olives3491NA25160.079NA1231.83.5729170.87317
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.844
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1511.96NA222261.64NA6435362NA39.73.129.8
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.326
Dried LongansLongans, dried1793.2NA21.41830.98NA7782612NA1910.8770
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.4
SeitanVital wheat gluten5640.72NA20.699NANA10323971581153.3732.5
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2500.92NA20.2NA123NA2708610201.5580
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.7
OatsOats2142.5NA18.770319.5635207617031017.9415.832.6
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.6
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour59.50.57NA18.487.32.71104294251357.942.7847.3
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.7
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.238
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.7
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched35.70.44NA17.31394.37NA429341603.974.651
Enriched SemolinaSemolina, enriched67.50.75NA17.31872.46NA5407383553.974.1750.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1110.87NA17994.3NA45645660204.3346
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked120.83NA16.8914.1NA377302603.974.3752.7
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.3
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1111.44NA161671.2NA4723953227.82.26126
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.734
Millet FlourMillet flour55.62.12NA15.64723.98NA11318891301610.434.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.3
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.6
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.5
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.6
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.6
PrunesRaw Dehydrated Prunes2862.43NA142541.24NA4454199NA202.9816
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.4
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.7
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1071.7NA13.24138.9NA1139145327543.79.5335
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry2821.13NA13.21074.1NA607691797.944.0539
Canned Jumbo OlivesCanned Ripe Jumbo Olives3730.9NA13160.079NA1235.73.5729170.87335
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.7
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.4
Prune pureePrune puree123NANA11NANANA2863382NA91NA119
TamarindsRaw Tamarinds2940.34NA11365NANA44824925.161110.4125
Corn BranCrude Corn Bran1670.98NA112540.56NA28617565.527.86.218.7
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.7741
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1390.91NA10.73775.12NA10081000NA31436.827.3
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.9448
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2181.36NA10.61270.93NA28246128.7339.71.55123
RyeRye grain951.46NA10.443710.2NA13182024557.9410.542
Seeded RaisinsRaisins, seeded1111.2NA10.31191.06NA29832742.41110.7165.8
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.7
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.5
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.4540
Native PersimmonsRaw Native Persimmons107NANA9.92NANANA1031230NA3.97NA256
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.4
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.7
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.3
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed63.50.8NA8.97910.67NA2622199NA161.27246
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained75.4NANA8.73249.13NA55.6183NA3.970.48280
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.7
RowalRaw Rowal59.54.2NA8.731270.62NA206520NA161.7283
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.55190
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA131814922521431133
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1351.47NA8.331311.3NA23421150.79241.55106
Cooked TeffTeff, cooked1940.9NA8.1419811.4NA476425NA31.84.4297
Raw Dried FigsFigs, dried, uncooked6431.14NA8.062702.02NA26626992.439.72.2119
Brown Rice FlourRice flour, brown43.70.91NA7.86445162231338114738.431.89.7247.5
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.8
Dried Zante CurrantsCurrants, zante, dried3491.2NA7.461431.37NA39330842.781711.4770
MulberriesRaw Mulberries1550.24NA7.3471.4NANA1517702.439.70.48348
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked75.40.28NA7.235.71.4NA218222377.941.47279
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA16849
Dark RaisinsDark Seedless Raisins2461.089287.11431.1NA38929532.41031.4361.4
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared31.80.15NA7.03201.36NA14735.719161.94279
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles83.30.480783.31.44NA34535312715002.519.6
Cooked KamutCooked Khorasan Wheat35.70.82NA71914.1NA58365112731.87.3259
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.3245
Dried LitchisLitchis, dried1312.5NA6.751670.93NA71844065.16121.188.5
Cooked SpeltSpelt, cooked39.70.85NA6.631944.33NA59556816204.96264
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina47.60.79NA6.551794.1NA437306136244.45241
ElderberriesRaw Elderberries1510.24NA6.3520NANA15511112.4240.44317
Passion-fruit, PurpleRaw Passion-fruit, Purple47.60.34NA6.35115NANA27013812.41110.4289
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked43.70.68NA6.35913.87NA2823066027.84.7641.5
Tapioca PearlsDry Tapioca Pearls79.40.079NA6.273.970.44NA27.843.73.183.970.4843.6
Black CurrantsRaw European Black Currants2180.34NA6.1951NA2341278NA7.941.07325
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.33284
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked120.15NA5.951.61.5NA14711529.801.67272
RoselleRaw Roselle853NANA5.87202NANA147826NA24NA344
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3.970.29NA5.831.81.4NA13110329.801.6272
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked55.60.76NA5.5663.50.36NA15117865.163450.79126
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids43.70.28NA5.44240.3NA39.7389027.80.28357
Pearled BarleyCooked Pearled Barley43.70.42NA5.2887.31.03NA21436934123.25273
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids39.70.27NA5.24240.29NA39.7377NA27.80.28316
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry910.57NA5.241111.9NA3186513373031.836.6
CarissaRaw Carissa43.70.83NA5.263.5NANA27.81032NA12NA334
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar35.70.46NA5.251.60.39NA15112700.797.940.71310
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids39.70.26NA5.16240.29NA39.7369027.80.24300
Dry PastaDry Unenriched Pasta83.31.15NA5.162103.64NA750885251245.639.3
Minerals in Top 100 Fruits & Cereals with the highest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in all fruits & cereals , sorted by most amount of Iron per 14 ounces.
Top 5 fruits & cereals with most amount of iron per 14 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Dried Goji Berries