Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7
Canned Small Ripe OlivesCanned Small Ripe Olives3791.1NA2717.20.086NA1334.53.8831680.95345
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.631723
MulberriesRaw Mulberries4530.7NA21.5209NANA44222566.981161.41020
Canned Jumbo OlivesCanned Ripe Jumbo Olives5801.4NA20.524.70.12NA18.555.65.5645371.36521
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids1530.97NA1983.31.06NA13913610970.971249
RoselleRaw Roselle2194NANA15520NANA3782122NA61.2NA883
Seedless Raspberries PureeRaspberries, puree, seedless1710.83NA131834.2NA2442061NA48.82.21094
KiwanoHorned melon1480.23NA134550.44NA4201398NA22.75.451011
Grapes, canned, thompson seedless, water pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquids1250.7NA12.3750.49NA22513381.25750.631111
Black CurrantsRaw European Black Currants4370.68NA12.21902.03NA4682556NA162.14650
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.631050
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.3
ElderberriesRaw Elderberries2600.42NA1134.2NANA26719184.1410.75547
Acerola JuiceRaw Acerola Juice2171.87NA11261NANA19621092.1765.22.172050
Frozen StrawberriesStrawberries, frozen, unsweetened2290.7NA10.71574.14NA18621141028.61.861285
CarissaRaw Carissa88.71.7NA10.6129NANA56.52097NA24NA679
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
LemonRaw Lemons Without Peel4480.64NA10.31380.52NA27623796.934.51.031534
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained88.8NANA10.32810.7NA65.4215NA4.670.56330
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371
LimesRaw Limes5501.1NA101000.13NA30017006.6733.31.831471
RowalRaw Rowal67.64.77NA9.91440.7NA234590NA181.94322
Native PersimmonsRaw Native Persimmons106NANA9.84NANANA1021220NA3.94NA254
Dried Goji BerriesGoji berries, dried272NANA9.74NANANANANANA427NA10.7
Dried LongansLongans, dried78.71.4NA9.4480.40.43NA3431150NA840.3830.8
GroundcherriesRaw Groundcherries85NANA9.43NANANA377NANANANA806
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1120.41NA9.06NA55.3NA12138608.90.6936
Red CurrantsRaw Red And White Currants2950.96NA8.931161.66NA39324555.368.932.05750
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids66.70.45NA8.8400.49NA66.7633NA46.70.47531
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
Lemon PeelRaw Lemon Peel14260.98NA8.5160NANA12817027.45642.66868
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar58.40.76NA8.584.40.64NA24720781.3131.17507
Frozen BoysenberriesBoysenberries, frozen, unsweetened2700.8NA8.51605.47NA27013902102.2859
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed600.76NA8.586.50.64NA2482083NA151.2233
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked58.60.76NA8.5880.64NA24920841.0514.61.266.5
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked58.50.76NA8.4887.70.64NA2492078NA15.41.211.5
Canned Prune JuicePrune juice, canned84.50.484248.3991.06NA17619444.23281.48572
Passion-fruit, PurpleRaw Passion-fruit, Purple620.44NA8.25149NANA35117943.11440.52376
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5
Cherries, sour, canned, water pack, drainedCherries, sour, canned, water pack, drained131NANA7.6950.7NA1901369NA47.60.831051
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked77.20.28NA7.3636.61.44NA224228388.131.5286
BlackberriesRaw Blackberries3371.9NA7.22337.5NA25618844.6511.66.161025
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids550.36NA7.14330.4NA55511038.50.33416
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared32.30.15NA7.14201.4NA14936.319.4161.98284
SeitanVital wheat gluten1920.25NA7.0333.8NANA35113553.6391.1511
Mammy-appleRaw Mammy-apple1080.84NA6.86157NANA1084615.91470.98845
Chow MeinChow Mein Chinese Noodles00.13NA6.83200.61NA10410930.39190.861.68
Plums, canned, purple, light syrup pack, solids and liquidsPlums, canned, purple, light syrup pack, solids and liquids71.40.3NA6.8339.70.25NA10373801590.63659
Frozen RaspberriesRed Frozen Raspberries2140.8NA6.82055.45NA2681643NA35.72.77759
Peaches, canned, water pack, solids and liquidsPeaches, canned, water pack, solids and liquids41.71.13NA6.671041NA20820636.2562.51.881940
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247
RaspberriesRaw Raspberries2400.87NA6.632126.44NA27914521.929.64.04825
Canned Tamarind NectarTamarind nectar, canned87.70.12NA6.58350.18NA17.5237NA61.40.18745
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.92262
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Barley Malt flourBarley malt flour51.20.37NA6.521341.65NA42031052.215.22.8511.4
StrawberriesRaw Strawberries2500.7568.86.42036.03NA37523916.2515.62.21421
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour20.60.2NA6.3730.20.943814814746.62.750.9616.4
Oranges with Peel Raw Oranges with Peel 5560.45NA6.35111NANA17515565.56160.87653
Canned Blackberry JuiceBlackberry juice, canned1581.5NA6.3276NANA15817763.95135.41196
Raspberries PureeRaspberries Puree with Seeds2090.78NA6.272276.15NA2731773NA36.42.8781
Frozen BlackberriesBlackberries, frozen, unsweetened2270.94NA6.251729.55NA23410943.137.81.95642
Pineapple, canned, water pack, solids and liquidsPineapple, canned, water pack, solids and liquids2341.64NA6.2528117.5NA62.519846.2515.61.881419
Corn BranCrude Corn Bran940.55NA6.231430.31NA161983715.63.510.5
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.218
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquidsGrapes, canned, thompson seedless, heavy syrup pack, solids and liquids65.80.36NA6.239.50.25NA1126780.66330.33523
QuincesRaw Quinces961.14NA6.1470NANA14917285.26350.35735
Casaba MelonsRaw Casaba Melons1961.07NA6.071960.63NA89.332507.141611.251640
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
KumquatsRaw Kumquats4370.67NA6.061410.95NA1341310070.41.2569
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.50.15NA6.0648.61.53NA150119211.41.618
Enriched SemolinaSemolina, enriched23.60.26NA6.0665.30.86NA1892581241.41.4617.6
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.20.29NA5.9321.45NA133106211.41.5418.6
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched38.40.3NA5.934.21.5NA15815820.76.851.516
TamarindsRaw Tamarinds1550.18NA5.86192NANA23613142.758.60.2165.7
Peaches, dried, sulfured, stewed, with added sugarPeaches, dried, sulfured, stewed, with added sugar390.52NA5.8358.30.43NA17014173.49.70.83347
Frozen LoganberriesLoganberries, frozen2361.06NA5.819111.3NA23613181.89.13.1769
Boiled BulgurCooked Bulgur60.20.45NA5.81933.67NA2414103.6303.43468
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.5207
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1410.98NA5.76980.62NA17413480111.1948
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked11.50.15NA5.73501.45NA1421122901.6264
Grapefruit, sections, canned, water pack, solids and liquidsGrapefruit, sections, canned, water pack, solids and liquids2080.93NA5.71390.097NA139183312.527.81.251248
Canned With Sucralose Guava NectarGuava nectar, with sucralose, canned83.30.26NA5.63210.6NA31.33441.0462.50.21898
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3.850.28NA5.630.81.37NA1271002901.54264
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquidsCherries, sour, red, canned, extra heavy syrup pack, solids and liquids440.29NA5.53220.31NA39.5399NA30.70.26306
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1140.71NA5.566.40.49NA14724114.5620.70.8164
Bottled Lime JuiceUnsweetened Canned or Bottled Lime Juice2860.71NA5.481670.19NA23817862.43811.432203
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Prune pureePrune puree60.3NANA5.45NANANA1401658NA44.7NA58.4
Pearled BarleyCooked Pearled Barley44.70.43NA5.489.41.05NA22037835123.33280
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121
Cherries, sweet, canned, juice pack, solids and liquidsCherries, sweet, canned, juice pack, solids and liquids1300.68NA5.371110.56NA2041213027.80.93787
Orange-grapefruit juice, canned or bottled, unsweetenedOrange-grapefruit juice, canned or bottled, unsweetened930.88NA5.351160.2NA16318371.16350.811031
Minerals in Top 100 Fruits & Cereals with the highest Iron content per 500 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 500 calories.
Top 5 fruits & cereals with most amount of iron per 500 calories are:
- Crude Rice Bran
- Canned Small Ripe Olives
- Crude Wheat Bran
- Raw Mulberries
- Canned Ripe Jumbo Olives