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
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
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried6302.33NA51NA311NA68021700503.9202
Dark Rye FlourRye flour, dark3705.6NA49.7160060.6NA499071701802050.4108
OatsOats5406.26NA47.21770491600523042902542039.782.2
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
Millet FlourMillet flour1405.35NA39.4119010NA285022403274026.386.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3304.75NA37117034NA323039401273029.6124
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
Whole Sorghum FlourWhole-grain Sorghum Flour1202.53NA31.4123012.6NA278032401223016.3103
MilletRaw Millet807.5NA30114016.32952850195027501786.7
TamarindsRaw Tamarinds7400.86NA28920NANA11306280132801314
Corn BranCrude Corn Bran4202.48NA286401.4NA7204401657015.647
CornYellow Corn Grain 703.14NA2712704.85NA2100287015535022104
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked5503.43NA26.63202.35NA71011620221003.9309
RyeRye grain2403.67NA26.3110025.8NA332051001392026.5106
Medium Rye flourRye flour, medium2403.3NA25.463024NA225037401442021.7110
Raw Pearled BarleyBarley, pearled, raw2904.2NA2579013.2NA221028003779021.3101
Native PersimmonsRaw Native Persimmons270NANA25NANANA2603100NA10NA644
BulgurDry Bulgur3503.35NA24.6164030.5NA300041002317019.390
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour702.3NA249304.6NA272031501545017.3109
BuckwheatBuckwheat18011NA222310135523470460083102498
RowalRaw Rowal15010.6NA223201.55NA5201310NA404.3714
Wheat SproutsSprouted Wheat2802.6NA21.482018.6NA2000169042516016.5478
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked3403.7NA213303.27NA59053302603.9267
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
Brown RiceRaw Medium-grain Brown Rice3302.77NA18143037.4NA26402680NA4020124
Dried LitchisLitchis, dried3306.3NA174202.34NA18101110013302.8223
ElderberriesRaw Elderberries3800.61NA1650NANA39028006601.1798
Passion-fruit, PurpleRaw Passion-fruit, Purple1200.86NA16290NANA680348062801729
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1101.7NA162309.74NA7107701517012105
Black CurrantsRaw European Black Currants5500.86NA15.42402.56NA5903220NA202.7820
RoselleRaw Roselle2150NANA15510NANA3702080NA60NA866
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked1401.9NA141600.9NA3804500138702318
CarissaRaw Carissa1102.1NA13160NANA702600NA30NA842
Long-grain Brown RiceRaw Long-grain Brown Rice903.02NA13116028.5639311025001715021.3118
SemolinaSemolina, unenriched1701.9NA12.34706.2NA13601860NA1010.5127
Wheat FlourUnenriched All-purpose White Wheat Flour1501.44NA11.72206.8242610801070339207119
KiwanoHorned melon1300.2NA11.34000.39NA3701230NA204.8890
Deglet Noor DatesDates, deglet noor3902.06NA104302.62NA620656030202.9205
Red CurrantsRaw Red And White Currants3301.07NA101301.86NA44027506102.3840
GroundcherriesRaw Groundcherries90NANA10NANANA400NANANANA854
Dried PlumsRaw Dried Plums4302.8409.34103NA69073203204.4309
Light Rye FlourRye flour, light1302.13NA9.132011.6NA130022401762013.3114
Sweetened Dried BlueberriesBlueberries, dried, sweetened1901.6NA9180NANA36021406304.9148
Medjool DatesDates, medjool6403.62NA95402.96NA6206960NA104.4213
KumquatsRaw Kumquats6200.95NA8.62001.35NA190186001001.7809
Frozen BoysenberriesBoysenberries, frozen, unsweetened2700.8NA8.51605.47NA27013902102.2859
Frozen BlackberriesBlackberries, frozen, unsweetened2901.2NA822012.2NA30014004102.5822
Lemon PeelRaw Lemon Peel13400.92NA8150NANA12016007602.5816
Orange PeelRaw Orange Peel16100.92NA8220NANA210212010302.5725
Oranges with Peel Raw Oranges with Peel 7000.57NA8140NANA22019607201.1823
RiceRaw Regular Long-grain White Rice2802.2NA825011642115011501515011116
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched901.1NA835011NA1080860NA1011.6129
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched302.1NA823010.4NA950760NA1011133
SapodillaRaw Sapodilla2100.86NA8120NANA120193061201780
Mamey SapoteRaw Mamey Sapote1802.13NA7.81102.04NA2604540NA701.9649
Frozen RaspberriesRed Frozen Raspberries2400.9NA7.62306.1NA3001840NA403.1850
Green PlantainsRaw Green Plantains201.16NA7.54101.1NA3104310NA201.8611
Frozen StrawberriesStrawberries, frozen, unsweetened1600.49NA7.51102.9NA13014807201.3900
Dried Japanese PersimmonsPersimmons, japanese, dried2504.4NA7.431014NA8108020NA204.2230
Dried Japanese PersimmonsPersimmons, japanese, dried2504.4NA7.431014NA8108020NA204.2230
Dried Japanese PersimmonsPersimmons, japanese, dried2504.4NA7.431014NA8108020NA204.2230
Dried Japanese PersimmonsPersimmons, japanese, dried2504.4NA7.431014NA8108020NA204.2230
Custard-appleRaw Custard-apple300NANA7.1180NANA2103820NA40NA715
Mammy-appleRaw Mammy-apple1100.86NA7160NANA11047061501862
QuincesRaw Quinces1101.3NA780NANA17019706400.4838
RaspberriesRaw Raspberries2500.9NA6.92206.7NA29015102104.2858
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened1501.05NA6.51306.5NA17011403101.8728
BlackberriesRaw Blackberries2901.65NA6.22006.46NA22016204105.3882
LemonRaw Lemons Without Peel2600.37NA6800.3NA16013804200.6890
LimesRaw Limes3300.65NA6600.08NA18010204201.1883
SoursopRaw Soursop1400.86NA6210NANA270278061401812
Sugar-applesRaw Sugar-apples2400.86NA6210NANA32024706901732
Minerals in Top 100 Raw Fruits & Cereals with the highest Iron content per 1 kg
In the above table you can find and compare the amount of minerals in raw fruits & cereals , sorted by most amount of Iron per 1 kilogram.
Top 5 raw 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