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
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
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
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
Millet FlourMillet flour55.62.12NA15.64723.98NA11318891301610.434.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.3
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
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.7
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.4
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
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2181.36NA10.61270.93NA28246128.7339.71.55123
RyeRye grain951.46NA10.443710.2NA13182024557.9410.542
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
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.7
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.3
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.7
RowalRaw Rowal59.54.2NA8.731270.62NA206520NA161.7283
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.55190
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1351.47NA8.331311.3NA23421150.79241.55106
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
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA16849
Dried LitchisLitchis, dried1312.5NA6.751670.93NA71844065.16121.188.5
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
Black CurrantsRaw European Black Currants2180.34NA6.1951NA2341278NA7.941.07325
RoselleRaw Roselle853NANA5.87202NANA147826NA24NA344
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked55.60.76NA5.5663.50.36NA15117865.163450.79126
CarissaRaw Carissa43.70.83NA5.263.5NANA27.81032NA12NA334
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.4547
SemolinaSemolina, unenriched67.50.75NA4.91872.46NA540738NA3.974.1750.3
Wheat FlourUnenriched All-purpose White Wheat Flour59.50.57NA4.6487.32.71694294251357.942.7847.3
KiwanoHorned melon51.60.079NA4.51590.15NA147488NA7.941.9353
Deglet Noor DatesDates, deglet noor1550.82NA4.051711.04NA2462604127.941.1581.5
Red CurrantsRaw Red And White Currants1310.42NA3.9751.60.74NA17510912.43.970.91333
GroundcherriesRaw Groundcherries35.7NANA3.97NANANA159NANANANA339
Dried PlumsRaw Dried Plums1711.1163.71631.2NA27429051.27.941.75123
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.2
Sweetened Dried BlueberriesBlueberries, dried, sweetened75.40.64NA3.5771.4NANA1438492.4121.9458.7
Medjool DatesDates, medjool2541.44NA3.572141.17NA2462762NA3.971.7584.6
KumquatsRaw Kumquats2460.38NA3.479.40.54NA75.4738039.70.67321
Frozen BoysenberriesBoysenberries, frozen, unsweetened1070.32NA3.3763.52.17NA1075520.793.970.87341
Frozen BlackberriesBlackberries, frozen, unsweetened1150.48NA3.1887.34.85NA1195561.63.970.99326
Lemon PeelRaw Lemon Peel5320.37NA3.1859.5NANA47.66352.78240.99324
Orange PeelRaw Orange Peel6390.37NA3.1887.3NANA83.38413.97120.99288
Oranges with Peel Raw Oranges with Peel 2780.23NA3.1855.6NANA87.37782.787.940.44327
RiceRaw Regular Long-grain White Rice1110.87NA3.18994.325545645660204.3346
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched35.70.44NA3.181394.37NA429341NA3.974.651
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched120.83NA3.18914.1NA377302NA3.974.3752.7
SapodillaRaw Sapodilla83.30.34NA3.1847.6NANA47.67662.447.60.4310
Mamey SapoteRaw Mamey Sapote71.40.85NA3.143.70.81NA1031802NA27.80.75257
Frozen RaspberriesRed Frozen Raspberries950.36NA3912.42NA119730NA161.23337
Green PlantainsRaw Green Plantains7.940.46NA2.981630.43NA1231711NA7.940.71243
Frozen StrawberriesStrawberries, frozen, unsweetened63.50.19NA2.9843.71.15NA51.65872.787.940.52357
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.6791
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.6791
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.6791
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.6791
Custard-appleRaw Custard-apple119NANA2.871.4NANA83.31516NA16NA284
Mammy-appleRaw Mammy-apple43.70.34NA2.7863.5NANA43.71872.459.50.4342
QuincesRaw Quinces43.70.52NA2.7831.8NANA67.57822.4160.16333
RaspberriesRaw Raspberries990.36NA2.7487.32.66NA1155990.793.971.67340
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened59.50.42NA2.5851.62.58NA67.54521.23.970.71289
BlackberriesRaw Blackberries1150.65NA2.4679.42.56NA87.36431.63.972.1350
LemonRaw Lemons Without Peel1030.15NA2.431.80.12NA63.55481.67.940.24353
LimesRaw Limes1310.26NA2.4240.032NA71.44051.67.940.44350
SoursopRaw Soursop55.60.34NA2.483.3NANA10711032.455.60.4322
Sugar-applesRaw Sugar-apples950.34NA2.483.3NANA1279802.435.70.4291
Minerals in Top 100 Raw Fruits & Cereals with the highest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in raw fruits & cereals , sorted by most amount of Iron per 14 ounces.
Top 5 raw 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