Dried Thyme SpicesSpices, thyme, dried20540.93NA1342398.55NA218885559.86.78.47
Dried Basil SpicesSpices, basil, dried28842.7NA11691512.6NA35333863.86989.1413.3
Dried SpearmintSpearmint, dried15661.62NA9263412NA2912025NA3622.5412
Dried Marjoram SpicesSpices, marjoram, dried22031.25NA923836NA3391685585.248.46
SpearmintFresh Spearmint13571.64NA814307.62NA4093123NA2057.43583
Dried Dill Weed SpicesSpices, dill weed, dried21150.58NA585354.7NA6443923NA2473.98.66
Cumin SeedCumin Seed Spices7450.69NA532932.67NA39914304.161343.846.45
Ground TurmericGround Turmeric Spice1621.25NA5320019NA28820005.96264.3312.4
ThymeFresh Thyme12031.65NA524755.1NA3151809NA26.75.38193
Dill WeedFresh Dill Weed14511NA463848.8NA4605149NA4266.35600
Dried Coriander LeafDried Coriander Leaf Spices13401.92NA45.77466.83NA517480231.52275.087.85
Ground SavoryGround Savory Spice23510.93NA41.84166.73NA15411595.0726.54.749.93
Dried Oregano SpicesSpices, oregano, dried18080.72NA41.73065.65NA16814265.128.33.0511.2
BasilFresh Basil23095.02NA41.383515NA73038483.95210.61201
Bay Leaf SpicesSpices, bay leaf7990.4NA41.21157.83NA1085072.7223.555.2
Dried Chervil SpicesSpices, chervil, dried17040.56NA40.41652.66NA570600037105119.1
Celery SeedCelery Seed Spices13521.05NA34.43375.8NA41910719.261225.34.62
Anise SeedAnise Seed Spices5750.81NA331512.05NA39212834.4514.24.78.5
Dried TarragonDried Tarragon Spices11580.69NA333538.1NA31830714.47633.977.87
Fenugreek SeedFenugreek Seed Spices1631.03NA311771.14NA2757155.8562.22.328.2
Ground SageGround Sage Spices15730.72NA26.84083NA86.710193.5210.54.487.6
Dried Rosemary SpicesSpices, rosemary, dried11600.5NA26.51991.7NA63.48664.1745.32.938.44
Dried Parsley SpicesSpices, parsley, dried11710.8NA22.641110NA448275714.54645.66.05
PaprikaPaprika Spice2440.76NA22.51891.7NA33424266.772.34.612
PeppermintFresh Peppermint10411.4NA21.83435.04NA3132439NA1334.76337
Chili PowderChili Powder Spices3511.06NA18.41591.8NA319207421.730504.5711.4
Ground GingerGround Ginger Spices1020.43NA17.719230NA150118250243.268.9
Pumpkin Pie SpiceSpices, pumpkin pie spice5980.42NA17.311914NA1045828.1645.62.087.42
Coriander SeedCoriander Seed Spices7140.98NA16.43321.9NA412127626.435.24.738.9
Fennel SeedFennel Seed Spices10400.93NA163355.7NA4231473NA76.53.27.66
Dill SeedDill Seed Spices14910.77NA162521.8NA27211671219.75.17.57
RosemaryFresh Rosemary7260.69NA15.22082.2NA1511530NA59.52.13155
Caraway SeedCaraway Seed Spices6210.82NA14.62321.17NA51212171115.34.958.9
White PepperWhite Pepper Spices2690.92NA14.5914.36NA178743.145.071.1511.6
CardamomCardamom Spices3690.37NA13.522127NA1721079NA17.47.28
Ground ClovesGround Cloves Spices6920.4NA1328466NA11411177.93032.5411
MulberriesRaw Mulberries2720.42NA13126NANA26513534.269.80.84612
Black PepperBlack Pepper Spices5291.64111.620415.2NA18915885.86241.4215
SaffronSaffron Spices1070.32NA10.725527.5NA24416685.41431.0511.5
Ground CinnamonGround Cinnamon Spices12170.41NA107321.2NA77.75233.77122.2213
RoselleRaw Roselle1316NANA9.06312NANA2271273NA36.7NA530
Ground MaceGround Mace Spices1591.56NA8.781030.95NA69.52921.750.51.455.16
Ground AllspiceGround Allspice Spices7540.63NA8.051543.36NA12911913.08881.159.65
KiwanoHorned melon88.60.14NA7.72730.27NA252839NA13.63.27607
Red or Cayenne PepperRed or Cayenne Pepper Spice1400.35NA7.361431.9NA27619008.328.32.347.6
Black CurrantsRaw European Black Currants2620.41NA7.331141.2NA2811533NA9.521.3390
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
LemonRaw Lemons Without Peel2690.38NA6.282.80.31NA16614284.1420.70.62920
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
Poppy SeedPoppy Seed Spices8220.93NA5.581983.83NA4974117.7154.53.4
Ground Mustard SeedGround Mustard Seed Spices1570.38NA5.442191.45NA4894361237.683.63.1
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
Garlic PowderGarlic Powder Spices71.60.48NA5.1269.80.89NA375108121.754.42.75.85
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
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
RaspberriesRaw Raspberries1440.52NA41273.87NA1678711.155.772.42495
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
QuincesRaw Quinces580.68NA3.742NANA89.510373.16210.21441
Casaba MelonsRaw Casaba Melons1180.64NA3.641180.38NA53.619504.3960.75984
KumquatsRaw Kumquats2620.4NA3.6384.50.57NA80.3786042.30.72342
TamarindsRaw Tamarinds930.11NA3.5115NANA1427881.63350.1339.4
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened84.80.59NA3.4658.70.37NA10480906.520.65569
Onion PowderOnion Powder Spices3380.52NA3.43991.14NA28386712.664.23.564.74
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked68.50.43NA3.3400.29NA88.414462.7412.40.4938.5
PrunesRaw Dehydrated Prunes63.70.54NA3.156.60.28NA99936NA4.420.663.54
SapodillaRaw Sapodilla760.31NA2.943.4NANA43.46982.1743.40.36282
SoursopRaw Soursop63.60.39NA2.7395NANA12312642.7363.60.45369
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
Prickly PearsRaw Prickly Pears4100.59NA2.2622NANA17616104.436.60.88641
GooseberriesRaw Gooseberries1700.48NA2.1680.98NA18413504.16.80.82599
Custard-appleRaw Custard-apple89NANA2.153.5NANA62.41135NA12NA212
Dried Zante CurrantsCurrants, zante, dried910.31NA1.9437.20.36NA1028040.7244.50.3818.2
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
Minerals in Top 100 Raw Spices & Fruits with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in raw spices & fruits , sorted by most amount of Iron per 300 calories.
Top 5 raw spices & fruits with most amount of iron per 300 calories are:
- Dried Thyme Spices
- Dried Basil Spices
- Dried Spearmint
- Dried Marjoram Spices
- Fresh Spearmint