Rice BranCrude Rice Bran5707.3NA1857810142NA16770148501565060.461.3
Wheat BranCrude Wheat Bran73010NA1066110115NA10130118207762072.799
TeffRaw Teff18008.1NA76.3184092NA429042704412036.388.2
Raw AmaranthUncooked Amaranth Grain15905.25NA76248033.3NA557050801874028.7113
Dried Goji BerriesGoji berries, dried1900NANA68NANANANANANA2980NA75
Chow MeinChow Mein Chinese Noodles01.24NA64.31905.77NA980103028586608.116
Canned Small Ripe OlivesCanned Small Ripe Olives8802.5NA62.8400.2NA3080973502.2800
Wheat GermCrude Wheat Germ3907.96NA62.62390133NA84208920792120123111
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked3804.93NA555704.13NA162013510NA1007.875
Oat BranRaw Oat Bran5804.03NA54235056.3NA73405660452403165.5
Dried LongansLongans, dried4508.07NA544602.48NA19606580NA4802.2176
Soft White WheatWheat, soft white3404.26NA53.790034NA40204350NA2034.6104
SeitanVital wheat gluten14201.82NA52250NANA260010003972908.582
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried6302.33NA51NA311NA68021700503.9202
Dark Rye FlourRye flour, dark3705.6NA49.7160060.6NA499071701802050.4108
OatsOats5406.26NA47.21770491600523042902542039.782.2
Barley Malt flourBarley malt flour3702.7NA4797012NA3030224037711020.682
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1501.44NA46.42206.8227710801070339207119
Raw QuinoaQuinoa, uncooked4705.9NA45.7197020.3NA45705630855031133
Hard white WheatWheat, hard white3203.63NA45.693038.2NA35504320NA2033.396
Raw SpeltUncooked Spelt2705.1NA44.4136030919401038801178032.8110
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched901.1NA43.635011NA10808601511011.6129
Enriched SemolinaSemolina, enriched1701.9NA43.64706.2NA136018608941010.5127
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched2802.2NA4325011NA115011501515011116
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked302.1NA42.323010.4NA9507601511011133
Buckwheat FlourWhole-groat Buckwheat Flour4105.15NA40.6251020.3446337057705711031112
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2803.64NA40.64203.05NA119099605705.7318
Oat FlourPartially Debranned Oat Flour5504.37NA40144040NA452037103401903285.5
Millet FlourMillet flour1405.35NA39.4119010NA285022403274026.386.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3304.75NA37117034NA323039401273029.6124
Whole Wheat PastaDry Whole-Wheat Pasta2904.97NA36.2128030NA343043407766029.782
Hulled BarleyBarley, hulled3305NA36133019.4NA2640452037712027.794
Whole Wheat FlourWhole-grain Wheat Flour3404.1NA36137040.7585357036306182026107
Hard Red Spring WheatWheat, hard red spring2504.1NA36124040.6NA332034007072028128
PrunesRaw Dehydrated Prunes7206.1NA35.26403.12NA112010580NA507.540
Durum WheatWheat, durum3405.53NA35.2144030NA508043108942041.6109
CornmealWhole-grain Yellow Cornmeal601.93NA34.512705NA2410287015535018103
SorghumSorghum Grain1302.84NA33.6165016NA289036301222016.7124
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 2704.26NA33.3104022.4NA287036606941102488.5
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry7102.84NA33.327010.4NA15301740199201099
Canned Jumbo OlivesCanned Ripe Jumbo Olives9402.26NA33.2400.2NA3090973502.2843
Whole Sorghum FlourWhole-grain Sorghum Flour1202.53NA31.4123012.6NA278032401223016.3103
MilletRaw Millet807.5NA30114016.32952850195027501786.7
Prune pureePrune puree310NANA28NANANA7208520NA230NA300
TamarindsRaw Tamarinds7400.86NA28920NANA11306280132801314
Corn BranCrude Corn Bran4202.48NA286401.4NA7204401657015.647
CornYellow Corn Grain 703.14NA2712704.85NA2100287015535022104
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3502.3NA2795013NA25402520NA79201768.8
Barley flourBarley flour or meal3203.43NA2796010.3574296030903774020121
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked5503.43NA26.63202.35NA71011620221003.9309
RyeRye grain2403.67NA26.3110025.8NA332051001392026.5106
Seeded RaisinsRaisins, seeded2803.02NA263002.67NA750825062801.8166
TriticaleTriticale3704.57NA25.7130032NA35803320NA5034.5105
Medium Rye flourRye flour, medium2403.3NA25.463024NA225037401442021.7110
Raw Pearled BarleyBarley, pearled, raw2904.2NA2579013.2NA221028003779021.3101
Native PersimmonsRaw Native Persimmons270NANA25NANANA2603100NA10NA644
Roasted BuckwheatRoasted Buckwheat Groats1706.24NA24.7221016NA31903200841102484
BulgurDry Bulgur3503.35NA24.6164030.5NA300041002317019.390
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour702.3NA249304.6NA272031501545017.3109
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed1602.02NA22.62301.7NA6605540NA403.2620
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained190NANA226023NA140460NA101.2706
BuckwheatBuckwheat18011NA222310135523470460083102498
RowalRaw Rowal15010.6NA223201.55NA5201310NA404.3714
Wheat SproutsSprouted Wheat2802.6NA21.482018.6NA2000169042516016.5478
Spinach Spaghetti Dry Spinach Spaghetti 5805NA21.3174026.5NA3320376063536027.683.4
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked3403.7NA213303.27NA59053302603.9267
Cooked TeffTeff, cooked4902.26NA20.550028.6NA12001070NA8011749
Raw Dried FigsFigs, dried, uncooked16202.87NA20.36805.1NA670680061005.5301
Brown Rice FlourRice flour, brown1102.3NA2011204056233702890978024.5120
Wild RiceRaw Wild Rice2105.24NA19.6177013.3NA43304270287059.677.6
Dried Zante CurrantsCurrants, zante, dried8802.98NA193603.45NA990777074303.7176
MulberriesRaw Mulberries3900.6NA18.5180NANA380194061001.2877
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked1900.7NA18903.54NA55056093203.7704
Brown RiceRaw Medium-grain Brown Rice3302.77NA18143037.4NA26402680NA4020124
Dark RaisinsDark Seedless Raisins6202.722339183602.8NA980744062603.6155
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared800.37NA17.7503.43NA3709048404.9703
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles2101.22017.62103.63NA87089032137806.349.3
Cooked KamutCooked Khorasan Wheat902.07NA17.648010.3NA147016403198018.4652
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1302.25NA1754013.2NA12709603634013.4618
Dried LitchisLitchis, dried3306.3NA174202.34NA18101110013302.8223
Cooked SpeltSpelt, cooked1002.15NA16.749011NA15001430405012.5666
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1202NA16.545010.3NA11007703426011607
ElderberriesRaw Elderberries3800.61NA1650NANA39028006601.1798
Passion-fruit, PurpleRaw Passion-fruit, Purple1200.86NA16290NANA680348062801729
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1101.7NA162309.74NA7107701517012105
Tapioca PearlsDry Tapioca Pearls2000.2NA16101.1NA701108101.2110
Black CurrantsRaw European Black Currants5500.86NA15.42402.56NA5903220NA202.7820
Cooked QuinoaQuinoa, cooked1701.92NA156406.3NA15201720287011716
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked300.38NA151303.77NA3702907504.2686
RoselleRaw Roselle2150NANA15510NANA3702080NA60NA866
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked100.72NA14.6803.57NA3302607504685
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked1401.9NA141600.9NA3804500138702318
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids1100.7NA13.7600.76NA1009800700.7899
Pearled BarleyCooked Pearled Barley1101.05NA13.32202.6NA54093086308.2688
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids1000.68NA13600.73NA100950NA700.7796
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry2301.44NA132804.8NA800164083184004.592
CarissaRaw Carissa1102.1NA13160NANA702600NA30NA842
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar901.17NA131300.98NA38032002201.8781
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids1000.66NA13600.72NA1009300700.6757
Dry PastaDry Unenriched Pasta2102.9NA135309.17NA18902230632601499
Minerals in Top 100 Fruits & Cereals with the highest Iron content per 1 kg
In the above table you can find and compare the amount of minerals in all fruits & cereals , sorted by most amount of Iron per 1 kilogram.
Top 5 fruits & cereals with most amount of iron per 1 kilogram are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Dried Goji Berries