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
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
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
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
Millet FlourMillet flour63.52.43NA185404.54NA12931016148181239.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1502.15NA1753115.4NA1465178757.613.613.456.3
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
Whole Sorghum FlourWhole-grain Sorghum Flour54.41.15NA14.25585.7NA1261147055.313.67.446.5
MilletRaw Millet36.33.4NA13.75177.4134129388512.222.77.6239.3
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
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2491.56NA121451.07NA32252719.9845.41.77140
RyeRye grain1091.66NA1249911.7NA15062313639.071248
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
BulgurDry Bulgur1591.5NA1174414NA1361186010.4778.7541
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour31.81.04NA10.84222.1NA123414297022.77.8549.5
BuckwheatBuckwheat81.65NA9.9810485.92501574208737.64.541144.2
RowalRaw Rowal684.8NA9.981450.7NA236594NA181.95324
Wheat SproutsSprouted Wheat1271.2NA9.73728.43NA90776719372.67.5217
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1541.7NA9.531501.5NA26824180.9127.21.77121
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
Brown RiceRaw Medium-grain Brown Rice1501.26NA8.1664917NA11971216NA189.1656
Dried LitchisLitchis, dried1502.86NA7.71911.06NA82150355.913.61.27101
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
Black CurrantsRaw European Black Currants2490.39NA71091.16NA2681461NA9.071.22372
RoselleRaw Roselle975NANA6.7231NANA168943NA27.2NA393
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked63.50.87NA6.3572.60.41NA17220415.93950.91144
CarissaRaw Carissa500.95NA5.9472.6NANA31.81179NA13.6NA382
Long-grain Brown RiceRaw Long-grain Brown Rice411.37NA5.85526132901411113477.622.79.6653.5
SemolinaSemolina, unenriched770.86NA5.582132.8NA617844NA4.544.7657.5
Wheat FlourUnenriched All-purpose White Wheat Flour680.65NA5.31003.11934904851549.073.1854
KiwanoHorned melon590.091NA5.131810.18NA168558NA9.072.18404
Deglet Noor DatesDates, deglet noor1770.93NA4.631951.2NA281297613.69.071.393
Red CurrantsRaw Red And White Currants1500.49NA4.54590.84NA20012472.724.541.04381
GroundcherriesRaw Groundcherries41NANA4.54NANANA181NANANANA387
Dried PlumsRaw Dried Plums1951.27184.21861.36NA31333201.369.072140
Light Rye FlourRye flour, light590.97NA4.131455.27NA5901016809.076.0351.7
Sweetened Dried BlueberriesBlueberries, dried, sweetened860.73NA4.181.6NANA1639712.7213.62.2267
Medjool DatesDates, medjool2901.64NA4.12451.34NA2813157NA4.54297
KumquatsRaw Kumquats2810.43NA3.9910.61NA86844045.40.77367
Frozen BoysenberriesBoysenberries, frozen, unsweetened1220.36NA3.8672.62.5NA1226300.914.541390
Frozen BlackberriesBlackberries, frozen, unsweetened1320.54NA3.631005.55NA1366351.84.541.13373
Lemon PeelRaw Lemon Peel6080.42NA3.6368NANA54.47263.1827.21.13370
Orange PeelRaw Orange Peel7300.42NA3.63100NANA959624.5413.61.13329
Oranges with Peel Raw Oranges with Peel 3180.26NA3.6363.5NANA1008893.189.070.5373
RiceRaw Regular Long-grain White Rice1271NA3.631134.9429152252268.522.74.9452.7
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched410.5NA3.631595NA490390NA4.545.2658.5
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched13.60.95NA3.631044.7NA431345NA4.54560.3
SapodillaRaw Sapodilla950.39NA3.6354.4NANA54.48752.7254.40.45354
Mamey SapoteRaw Mamey Sapote81.60.97NA3.54500.93NA1182059NA31.80.86294
Frozen RaspberriesRed Frozen Raspberries1090.41NA3.451042.77NA136835NA181.4386
Green PlantainsRaw Green Plantains9.070.53NA3.41860.49NA1411955NA9.070.82277
Frozen StrawberriesStrawberries, frozen, unsweetened72.60.22NA3.4501.3NA596713.189.070.59408
Dried Japanese PersimmonsPersimmons, japanese, dried1132NA3.361416.3NA3673638NA9.071.9104
Dried Japanese PersimmonsPersimmons, japanese, dried1132NA3.361416.3NA3673638NA9.071.9104
Dried Japanese PersimmonsPersimmons, japanese, dried1132NA3.361416.3NA3673638NA9.071.9104
Dried Japanese PersimmonsPersimmons, japanese, dried1132NA3.361416.3NA3673638NA9.071.9104
Custard-appleRaw Custard-apple136NANA3.2281.6NANA951733NA18NA324
Mammy-appleRaw Mammy-apple500.39NA3.1872.6NANA502132.72680.45391
QuincesRaw Quinces500.59NA3.1836.3NANA778942.72180.18380
RaspberriesRaw Raspberries1130.41NA3.131003.04NA1326850.914.541.9389
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened680.48NA2.95592.95NA775171.364.540.82330
BlackberriesRaw Blackberries1320.75NA2.8912.93NA1007351.84.542.4400
LemonRaw Lemons Without Peel1180.17NA2.7236.30.14NA72.66261.89.070.27404
LimesRaw Limes1500.29NA2.7227.20.036NA81.64631.89.070.5400
SoursopRaw Soursop63.50.39NA2.7295NANA12212612.7263.50.45368
Sugar-applesRaw Sugar-apples1090.39NA2.7295NANA14511202.72410.45332
Minerals in Top 100 Raw Fruits & Cereals with the highest Iron content per 1 lb
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 pound.
Top 5 raw 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