Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.7
MulberriesRaw Mulberries2720.42NA13126NANA26513534.269.80.84612
RoselleRaw Roselle1316NANA9.06312NANA2271273NA36.7NA530
KiwanoHorned melon88.60.14NA7.72730.27NA252839NA13.63.27607
Black CurrantsRaw European Black Currants2620.41NA7.331141.2NA2811533NA9.521.3390
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
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
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
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.27
Lemon PeelRaw Lemon Peel8550.59NA5.196NANA76.610214.4738.31.6521
Frozen BoysenberriesBoysenberries, frozen, unsweetened1620.48NA5.1963.3NA1628341.261.32515
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
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
BlackberriesRaw Blackberries2021.15NA4.331404.5NA15311302.86.983.7615
Mammy-appleRaw Mammy-apple64.70.51NA4.194NANA64.72763.5388.20.59507
Frozen RaspberriesRed Frozen Raspberries1290.48NA4.071233.27NA161986NA21.41.66455
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
RaspberriesRaw Raspberries1440.52NA41273.87NA1678711.155.772.42495
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
StrawberriesRaw Strawberries1500.4541.33.841223.6NA22514343.759.381.3853
Oranges with Peel Raw Oranges with Peel 3330.27NA3.866.7NANA1059333.339.520.52392
Frozen BlackberriesBlackberries, frozen, unsweetened1360.56NA3.751035.73NA1416561.884.71.17385
Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.3
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
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
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened84.80.59NA3.4658.70.37NA10480906.520.65569
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked68.50.43NA3.3400.29NA88.414462.7412.40.4938.5
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
PrunesRaw Dehydrated Prunes63.70.54NA3.156.60.28NA99936NA4.420.663.54
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.8
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
SapodillaRaw Sapodilla760.31NA2.943.4NANA43.46982.1743.40.36282
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
SoursopRaw Soursop63.60.39NA2.7395NANA12312642.7363.60.45369
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
Orange PeelRaw Orange Peel4980.28NA2.4768NANA656563.19.280.77224
Raw Dried FigsFigs, dried, uncooked1950.35NA2.45820.61NA80.78190.72120.6636.2
ApricotsRaw Apricots81.30.49NA2.4462.50.48NA14416190.636.251.25540
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked390.42NA2.437.80.37NA67.66100.236.870.4530.6
WatermelonRaw Watermelon700.42152.41000.38NA11011204101915
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
Prickly PearsRaw Prickly Pears4100.59NA2.2622NANA17616104.436.60.88641
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.43
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.6
GooseberriesRaw Gooseberries1700.48NA2.1680.98NA18413504.16.80.82599
Custard-appleRaw Custard-apple89NANA2.153.5NANA62.41135NA12NA212
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.07
Dried Zante CurrantsCurrants, zante, dried910.31NA1.9437.20.36NA1028040.7244.50.3818.2
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Peaches, YellowRaw Yellow Peaches460.5230.81.9269.20.47NA15414620.7701.3684
Red Sour CherriesRaw Red Sour Cherries960.62NA1.92540.67NA9010380180.6517
Sugar-applesRaw Sugar-apples76.60.27NA1.967NANA1027881.928.70.32234
NectarinesRaw Nectarines410.59NA1.961.40.37NA1771370001.16597
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened43.70.31NA1.9381.9NA49.53320.872.90.52212
Mamey SapoteRaw Mamey Sapote43.50.52NA1.926.60.49NA631098NA170.46157
Cantaloupe MelonsRaw Cantaloupe Melons79.40.368.821.851060.36NA13223563.531411.6795
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries34.40.063NA1.84220.78NA40.63062.29.380.19229
Dried LitchisLitchis, dried35.70.68NA1.8445.50.25NA19612021.43.250.324
JujubeRaw Jujube79.70.28NA1.82380.32NA87.3949NA11.40.19296
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow200.25NA1.885NANA12513900.5300.3421
LoquatsRaw Loquats1020.26NA1.8830.94NA17216983.836.40.32554
PapayasRaw Papayas1400.31NA1.741470.28NA69.812704.2560.56614
PineappleRaw Pineapple780.66NA1.74725.560486540.660.72516
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked17.30.24NA1.7319.80.11NA475561.61070.2539.2
Sweet CherriesRaw Sweet Cherries620.299.521.752.40.334.61001057000.33392
Traditional PineappleTraditional Raw Pineapple86.70.54NA1.678010.6NA6083306.670.53582
Minerals in Top 100 Raw Fruits & Cereals with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in raw fruits & cereals , sorted by most amount of Iron per 300 calories.
Top 5 raw fruits & cereals with most amount of iron per 300 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Mulberries
- Raw Roselle
- Horned melon