Dried SpirulinaDried Spirulina Seaweed47624.2NA1137747.54NA468541028.641597.9418.6
Dried Agar SeaweedSeaweed, agar, dried24812.42NA85305617NA206446529.44052334.5
Dried ChivesFreeze-dried Chives32272.72NA79.425405.36NA20561174837.327820.37.94
Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.3
Morel MushroomsRaw Morel Mushrooms1712.5NA48.375.42.33NA77016318.7383.38.06356
Dried Ancho PeppersPeppers, ancho, dried2422NA43.44485.08NA798956911.51715.6490
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.3
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers5325.5NA41.37467.53NA12981258214.77669.577.94
Dried Pasilla PeppersPeppers, pasilla, dried3851.68NA395166.27NA1060881912.73535.5659
Sun-dried TomatoesTomatoes, sun-dried4375.65NA367707.33NA141313602224257.957.8
Irishmoss SeaweedRaw Irishmoss Seaweed2860.59NA35.35721.47NA6232502.782667.74323
Lemon Grass Raw Lemon Grass 2581.06NA32.423820.7NA40128702.78248.85280
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated1430.24NA323332.8NA1271421NA20881.23355
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.435
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.445
Dried LeeksFreeze-dried Leeks14292.6NA3063910.5NA1373952522.61392.67.94
Baked Potato SkinPotatoes, baked, skin, without salt1353.24NA281712.44NA40122742.7883.31.94188
Dried Goji BerriesGoji berries, dried754NANA27NANANANANANA1183NA29.8
Dried Oriental RadishesRadishes, oriental, dried24966.47NA26.76752.14NA810138672.7811038.4578
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
ParsleyFresh Parsley5480.59NA24.61980.64NA23021990.42224.25348
Dried PepeaoPepeao, dried44820NA24.45794.57NA46028101802783044.2
Boiled Potato SkinBoiled Potato Skin no Salt1793.5NA241195.3NA21416151.255.61.75309
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1790.9NA243493.26NA6317422143614.0528.4
Dried ShallotsFreeze-dried Shallots7261.7NA244135.62NA1175654922.62347.667.94
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt1833.5NA23.61473.9NA3252580263.52.02252
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
Potherb JuteRaw Potherb Jute8261NA192540.49NA32922193.5731.83.14348
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
Yeast extract spreadYeast extract spread2660.97NA167141.04NA41383351101341516.6162
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.734
Millet FlourMillet flour55.62.12NA15.64723.98NA11318891301610.434.4
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum2740.53NA1571.41.4NA17122581.22100.79367
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.3
Boiled BorageBoiled and Drained Borage4050.57NA14.42261.53NA21819493.573490.87365
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
Boiled SpinachBoiled and Drained Spinach5400.69150143453.7NA22218505.952783362
Green SoybeansRaw Green Soybeans7820.51NA142582.17NA77024615.9559.53.93268
PrunesRaw Dehydrated Prunes2862.43NA142541.24NA4454199NA202.9816
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.4
Chanterelle MushroomsRaw Chanterelle Mushrooms59.51.4NA13.851.61.14NA22620088.7335.72.8357
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.7
Jerusalem-artichokesRaw Jerusalem-artichokes55.60.56NA13.567.50.24NA31017032.78160.48310
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
BorageRaw Borage3690.52NA132061.4NA21018653.573180.79369
Potato SkinRaw Potato Skin1191.68NA13912.4NA15116391.239.71.4331
Sprouted LentilsRaw Sprouted Lentils991.4NA12.71472NA68712782.443.76267
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves1710.53NA12.71511.4NA31417383.5731.80.79367
Boiled Potherb JuteBoiled and Drained Potherb Jute8371NA12.52460.49NA28621833.5743.73.14346
Young Lima BeansRaw Young Lima Beans1351.26NA12.52304.82NA54018537.1431.83.1279
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.7
Canned Hearts Of PalmHearts of palm, canned2300.53NA12.41515.53NA2587032.7816914.56358
Dandelion GreensRaw Dandelion Greens7420.68NA12.31431.36NA262157623021.63340
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils55.61.34NA12.31392NA60711272.439.76.35273
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.4
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2300.39NA122382.17NA46430015.953653.06221
Canned Grape LeavesGrape leaves, canned11477.3NA1255.61.15NA1351153.57113231.6302
Tomato PasteCanned Tomato Paste1431.45NA121671.2NA3294024212342.5292
Kelp SeaweedRaw Kelp Seaweed6670.52NA11.34800.79NA1673532.789254.9324
Prune pureePrune puree123NANA11NANANA2863382NA91NA119
TamarindsRaw Tamarinds2940.34NA11365NANA44824925.161110.4125
Corn BranCrude Corn Bran1670.98NA112540.56NA28617565.527.86.218.7
SpirulinaRaw Spirulina Seaweed47.62.37NA1175.40.74NA43.75042.783890.79360
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2060.35NA10.82141.96NA39725645.563292.74230
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.7741
SpinachRaw Spinach3930.52NA10.83143.56NA19422153.973142.1363
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1390.91NA10.73775.12NA10081000NA31436.827.3
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.9448
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained1871.88NA10.63211.85NA55262111210563.1214
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2181.36NA10.61270.93NA28246128.7339.71.55123
Grape LeavesRaw Grape Leaves14411.65NA10.437711.3NA36110803.5735.72.66291
RyeRye grain951.46NA10.443710.2NA13182024557.9410.542
Seeded RaisinsRaisins, seeded1111.2NA10.31191.06NA29832742.41110.7165.8
Beet GreensRaw Beet Greens4640.76NA10.22781.55NA16330243.578971.5361
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.7
Minerals in Top 100 Fruits, Vegetables & 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, vegetables & cereals , sorted by most amount of Iron per 14 ounces.
Top 5 fruits, vegetables & cereals with most amount of iron per 14 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Crude Rice Bran
- Raw Morel Mushrooms