Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Canned Small Ripe OlivesCanned Small Ripe Olives2280.65NA16.210.30.052NA7.7620.72.3319010.57207
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.7
MulberriesRaw Mulberries2720.42NA13126NANA26513534.269.80.84612
Canned Jumbo OlivesCanned Ripe Jumbo Olives3480.84NA12.3150.074NA1133.33.3327220.81312
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids920.58NA11.4500.63NA83.3817058.30.58749
RoselleRaw Roselle1316NANA9.06312NANA2271273NA36.7NA530
Seedless Raspberries PureeRaspberries, puree, seedless1020.5NA7.91102.5NA1461237NA29.31.3656
KiwanoHorned melon88.60.14NA7.72730.27NA252839NA13.63.27607
Grapes, canned, thompson seedless, water pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquids750.42NA7.35450.29NA1358030.75450.38666
Black CurrantsRaw European Black Currants2620.41NA7.331141.2NA2811533NA9.521.3390
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.88
ElderberriesRaw Elderberries1560.25NA6.5820.5NANA16011512.4724.70.45328
Acerola JuiceRaw Acerola Juice1301.12NA6.52157NANA11712651.3391.31230
Frozen StrawberriesStrawberries, frozen, unsweetened1370.42NA6.43942.5NA11112696171.1771
CarissaRaw Carissa53.21NA6.3477.4NANA341258NA14.5NA407
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
LemonRaw Lemons Without Peel2690.38NA6.282.80.31NA16614284.1420.70.62920
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained53.3NANA6.17176.45NA39.3129NA2.80.34198
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
LimesRaw Limes3300.65NA6600.08NA18010204201.1883
RowalRaw Rowal40.52.86NA5.9586.50.42NA141354NA111.16193
Native PersimmonsRaw Native Persimmons63.8NANA5.9NANANA61.4732NA2.36NA152
Dried Goji BerriesGoji berries, dried163NANA5.85NANANANANANA256NA6.45
Dried LongansLongans, dried47.20.85NA5.6648.30.26NA206690NA50.30.2318.5
GroundcherriesRaw Groundcherries51NANA5.66NANANA226NANANANA483
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried67.30.25NA5.43NA33NA72.623205.340.4221.6
Red CurrantsRaw Red And White Currants1770.57NA5.3669.61NA23614733.25.361.23450
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids400.27NA5.3240.29NA40380NA280.28318
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.27
Lemon PeelRaw Lemon Peel8550.59NA5.196NANA76.610214.4738.31.6521
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar350.46NA5.150.60.38NA14812470.787.80.7304
Frozen BoysenberriesBoysenberries, frozen, unsweetened1620.48NA5.1963.3NA1628341.261.32515
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed360.46NA5.1520.38NA1491250NA9.020.72140
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked350.46NA5.152.70.38NA14912500.638.80.7240
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked350.46NA5.152.60.38NA1501247NA9.230.726.92
Canned Prune JuicePrune juice, canned50.70.292545590.64NA10611662.54170.89343
Passion-fruit, PurpleRaw Passion-fruit, Purple370.27NA4.9589.7NANA21010761.8686.60.31226
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.92
Cherries, sour, canned, water pack, drainedCherries, sour, canned, water pack, drained78.6NANA4.57570.42NA114821NA28.60.5631
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked46.30.17NA4.4220.86NA13413722.74.880.9172
BlackberriesRaw Blackberries2021.15NA4.331404.5NA15311302.86.983.7615
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids330.22NA4.319.80.24NA333070230.2249
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared19.40.09NA4.3120.83NA89.521.811.69.681.2170
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.65
Mammy-appleRaw Mammy-apple64.70.51NA4.194NANA64.72763.5388.20.59507
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.521
Plums, canned, purple, light syrup pack, solids and liquidsPlums, canned, purple, light syrup pack, solids and liquids430.18NA4.1240.15NA624430950.38395
Frozen RaspberriesRed Frozen Raspberries1290.48NA4.071233.27NA161986NA21.41.66455
Peaches, canned, water pack, solids and liquidsPeaches, canned, water pack, solids and liquids250.68NA462.50.6NA12512383.7537.51.131164
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
RaspberriesRaw Raspberries1440.52NA41273.87NA1678711.155.772.42495
Canned Tamarind NectarTamarind nectar, canned52.60.074NA3.95210.11NA10.5142NA370.11447
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.82
StrawberriesRaw Strawberries1500.4541.33.841223.6NA22514343.759.381.3853
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.82
Oranges with Peel Raw Oranges with Peel 3330.27NA3.866.7NANA1059333.339.520.52392
Canned Blackberry JuiceBlackberry juice, canned950.9NA3.8166NANA9510662.377.93.24718
Raspberries PureeRaspberries Puree with Seeds1250.47NA3.761363.7NA1641064NA221.7468
Frozen BlackberriesBlackberries, frozen, unsweetened1360.56NA3.751035.73NA1416561.884.71.17385
Pineapple, canned, water pack, solids and liquidsPineapple, canned, water pack, solids and liquids1410.98NA3.7516910.5NA37.511913.759.381.13851
Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.3
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquidsGrapes, canned, thompson seedless, heavy syrup pack, solids and liquids39.50.21NA3.723.70.15NA674070.3919.70.2314
QuincesRaw Quinces580.68NA3.742NANA89.510373.16210.21441
Casaba MelonsRaw Casaba Melons1180.64NA3.641180.38NA53.619504.3960.75984
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
KumquatsRaw Kumquats2620.4NA3.6384.50.57NA80.3786042.30.72342
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7.50.092NA3.63290.92NA9071.712.60.830.9710.7
Enriched SemolinaSemolina, enriched140.16NA3.63390.52NA11315574.50.830.8810.6
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked2.50.18NA3.5419.30.87NA79.663.712.70.840.9211
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched230.18NA3.5420.50.89NA959512.44.10.99.55
TamarindsRaw Tamarinds930.11NA3.5115NANA1427881.63350.1339.4
Peaches, dried, sulfured, stewed, with added sugarPeaches, dried, sulfured, stewed, with added sugar23.30.31NA3.5350.26NA1028502.045.830.5208
Frozen LoganberriesLoganberries, frozen1420.64NA3.51156.8NA1427911.15.451.85462
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.06281
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened84.80.59NA3.4658.70.37NA10480906.520.65569
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked6.920.088NA3.44300.87NA85.46717.300.97158
Grapefruit, sections, canned, water pack, solids and liquidsGrapefruit, sections, canned, water pack, solids and liquids1250.56NA3.483.30.058NA83.311007.516.70.75749
Canned With Sucralose Guava NectarGuava nectar, with sucralose, canned500.16NA3.3812.50.36NA18.82060.6337.50.13539
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2.30.17NA3.3718.50.82NA766017.300.92158
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquidsCherries, sour, red, canned, extra heavy syrup pack, solids and liquids26.30.17NA3.3130.18NA23.7239NA18.40.16184
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked68.50.43NA3.3400.29NA88.414462.7412.40.4938.5
Bottled Lime JuiceUnsweetened Canned or Bottled Lime Juice1710.43NA3.31000.11NA14310711.432290.861322
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Prune pureePrune puree36NANA3.27NANANA84995NA27NA35
Pearled BarleyCooked Pearled Barley270.26NA3.2453.70.63NA132227217.32168
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Cherries, sweet, canned, juice pack, solids and liquidsCherries, sweet, canned, juice pack, solids and liquids77.80.41NA3.2266.70.34NA122728016.70.56472
Orange-grapefruit juice, canned or bottled, unsweetenedOrange-grapefruit juice, canned or bottled, unsweetened560.53NA3.269.80.12NA9811020.7210.49618
Minerals in Top 100 Fruits & Cereals with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in all fruits & cereals , sorted by most amount of Iron per 300 calories.
Top 5 fruits & cereals with most amount of iron per 300 calories are:
- Crude Rice Bran
- Canned Small Ripe Olives
- Crude Wheat Bran
- Raw Mulberries
- Canned Ripe Jumbo Olives