Rice BranCrude Rice Bran2593.3NA84354364.5NA7607673670.822.727.428
Wheat BranCrude Wheat Bran3314.53NA48277152NA459553613529.073345
TeffRaw Teff8163.67NA34.683542NA194619372054.416.540
Raw AmaranthUncooked Amaranth Grain7212.4NA34.5112515NA2527230485181351.2
Dried Goji BerriesGoji berries, dried862NANA31NANANANANANA1352NA34
Chow MeinChow Mein Chinese Noodles00.56NA29862.6NA44546712939283.677.17
Canned Small Ripe OlivesCanned Small Ripe Olives3991.14NA28.5180.091NA13.636.34.133341363
Wheat GermCrude Wheat Germ1773.6NA28.4108460.3NA3819404635954.455.750.4
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1722.24NA252591.87NA7356128NA45.43.5434
Oat BranRaw Oat Bran2631.83NA24.5106625.5NA33292567205181429.7
Dried LongansLongans, dried2043.66NA24.52091.12NA8892985NA218180
Soft White WheatWheat, soft white1541.93NA24.440815.4NA18231973NA9.0715.747.3
SeitanVital wheat gluten6440.83NA23.6113NANA11794541801323.8637
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2861.06NA23NA141NA308984022.71.7792
Dark Rye FlourRye flour, dark1682.54NA22.572627.5NA2263325281.69.072348.8
OatsOats2452.84NA21.480322.3726237219461159.071837.3
Barley Malt flourBarley malt flour1681.22NA21.44405.4NA13741016171509.3437.2
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour680.65NA211003.11264904851549.073.1854
Raw QuinoaQuinoa, uncooked2132.68NA20.78949.22NA2073255438.622.71460.2
Hard white WheatWheat, hard white1451.65NA20.742217.3NA16101960NA9.071543.4
Raw SpeltUncooked Spelt1222.3NA2061713.5417181917605336.31550
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched410.5NA19.81595NA49039068.54.545.2658.5
Enriched SemolinaSemolina, enriched770.86NA19.82132.8NA6178444064.544.7657.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1271NA19.51134.94NA52252268.522.74.9452.7
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked13.60.95NA191044.7NA43134568.54.54560.3
Buckwheat FlourWhole-groat Buckwheat Flour1862.34NA18.411399.22021529261726501450.6
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1271.65NA18.41911.4NA54045182.2731.82.6144
Oat FlourPartially Debranned Oat Flour2492NA1865318.2NA205016831548614.538.8
Millet FlourMillet flour63.52.43NA185404.54NA12931016148181239.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1502.15NA1753115.4NA1465178757.613.613.456.3
Whole Wheat PastaDry Whole-Wheat Pasta1322.25NA16.458113.5NA1556196935227.213.537.2
Hulled BarleyBarley, hulled1502.26NA16.36038.8NA1197205017154.412.643
Whole Wheat FlourWhole-grain Wheat Flour1541.86NA16.362118.4265161916472809.0711.848.7
Hard Red Spring WheatWheat, hard red spring1131.86NA16.356218.4NA150615423219.0712.658
PrunesRaw Dehydrated Prunes3272.77NA162901.4NA5084799NA22.73.418
Durum WheatWheat, durum1542.5NA1665313.7NA230419554069.071949.6
CornmealWhole-grain Yellow Cornmeal27.20.88NA15.65762.26NA1093130270.31598.2646.5
SorghumSorghum Grain591.3NA15.27487.3NA1311164755.39.077.5756.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1221.93NA1547210NA13021660315501140
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry3221.3NA151224.7NA694789909.074.6344.7
Canned Jumbo OlivesCanned Ripe Jumbo Olives4261.03NA15180.091NA13.6414.133341383
Whole Sorghum FlourWhole-grain Sorghum Flour54.41.15NA14.25585.7NA1261147055.313.67.446.5
MilletRaw Millet36.33.4NA13.75177.4134129388512.222.77.6239.3
Prune pureePrune puree141NANA12.7NANANA3273865NA104NA136
TamarindsRaw Tamarinds3360.39NA12.7417NANA51328495.91270.45142
Corn BranCrude Corn Bran1911.12NA12.72900.64NA3272007531.87.0821.4
CornYellow Corn Grain 31.81.42NA12.35762.2NA953130270.31591047
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1591.04NA12.24315.86NA11521143NA35927.7631.2
Barley flourBarley flour or meal1451.56NA124354.726013431402171189.0755
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2491.56NA121451.07NA32252719.9845.41.77140
RyeRye grain1091.66NA1249911.7NA15062313639.071248
Seeded RaisinsRaisins, seeded1271.37NA11.71361.2NA34037422.721270.8275
TriticaleTriticale1682.07NA11.759014.6NA16241506NA22.715.647.7
Medium Rye flourRye flour, medium1091.5NA11.528611NA1021169665.39.079.8449.8
Raw Pearled BarleyBarley, pearled, raw1321.9NA11.33586NA10021270171419.6645.8
Native PersimmonsRaw Native Persimmons122NANA11.3NANANA1181406NA4.54NA292
Roasted BuckwheatRoasted Buckwheat Groats772.83NA11.210027.34NA1447145138501138
BulgurDry Bulgur1591.5NA1174414NA1361186010.4778.7541
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour31.81.04NA10.84222.1NA123414297022.77.8549.5
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed72.60.92NA10.31040.77NA2992513NA181.45281
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained86NANA9.9827.210.4NA63.5209NA4.540.54320
BuckwheatBuckwheat81.65NA9.9810485.92501574208737.64.541144.2
RowalRaw Rowal684.8NA9.981450.7NA236594NA181.95324
Wheat SproutsSprouted Wheat1271.2NA9.73728.43NA90776719372.67.5217
Spinach Spaghetti Dry Spinach Spaghetti 2632.26NA9.6678912NA1506170628816312.538
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1541.7NA9.531501.5NA26824180.9127.21.77121
Cooked TeffTeff, cooked2221.03NA9.322713NA544485NA36.35.03340
Raw Dried FigsFigs, dried, uncooked7351.3NA9.23082.3NA30430842.7245.42.5136
Brown Rice FlourRice flour, brown501.04NA950818.2255152913114436.31154.3
Wild RiceRaw Wild Rice952.38NA8.98036.03NA1964193712.731.82735
Dried Zante CurrantsCurrants, zante, dried3991.35NA8.531631.56NA44935243.181951.6880
MulberriesRaw Mulberries1770.27NA8.481.6NANA1728802.7245.40.54398
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked860.32NA8.2411.6NA249254429.071.68319
Brown RiceRaw Medium-grain Brown Rice1501.26NA8.1664917NA11971216NA189.1656
Dark RaisinsDark Seedless Raisins2811.2310618.11631.27NA44533752.721181.6370
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared36.30.17NA8.0322.71.56NA1684121.8182.22319
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles950.5508951.65NA39540414617152.8622.4
Cooked KamutCooked Khorasan Wheat410.94NA82184.67NA66774414536.38.35296
Cooked Whole-wheat PastaPasta, whole-wheat, cooked591.02NA7.82456NA576435165186.08280
Dried LitchisLitchis, dried1502.86NA7.71911.06NA82150355.913.61.27101
Cooked SpeltSpelt, cooked45.40.98NA7.572224.95NA6806491822.75.67302
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina54.40.9NA7.52044.7NA49934915527.25.1275
ElderberriesRaw Elderberries1720.28NA7.2622.7NANA17712702.7227.20.5362
Passion-fruit, PurpleRaw Passion-fruit, Purple54.40.39NA7.26132NANA30815792.721270.45331
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked500.78NA7.261044.4NA32234968.531.85.4447.4
Tapioca PearlsDry Tapioca Pearls910.091NA7.174.540.5NA31.8503.634.540.5450
Black CurrantsRaw European Black Currants2490.39NA71091.16NA2681461NA9.071.22372
Cooked QuinoaQuinoa, cooked770.87NA6.762902.86NA68978012.731.84.94325
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked13.60.17NA6.76591.7NA1681323401.9311
RoselleRaw Roselle975NANA6.7231NANA168943NA27.2NA393
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked4.540.33NA6.6236.31.6NA1501183401.8311
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked63.50.87NA6.3572.60.41NA17220415.93950.91144
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids500.32NA6.227.20.34NA45.4445031.80.32408
Pearled BarleyCooked Pearled Barley500.48NA6.031001.17NA2454223913.63.7312
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids45.40.31NA627.20.33NA45.4431NA31.80.32361
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1040.65NA61272.17NA36374437.683462.0441.8
CarissaRaw Carissa500.95NA5.9472.6NANA31.81179NA13.6NA382
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar410.53NA5.94590.44NA17214510.919.070.82354
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids45.40.3NA5.927.20.33NA45.4422031.80.27343
Dry PastaDry Unenriched Pasta951.3NA5.92404.16NA857101228727.26.445
Minerals in Top 100 Fruits & Cereals with the highest Iron content per 1 lb
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 pound.
Top 5 fruits & cereals with most amount of iron per 1 pound are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Dried Goji Berries