Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.631723
MulberriesRaw Mulberries4530.7NA21.5209NANA44222566.981161.41020
RoselleRaw Roselle2194NANA15520NANA3782122NA61.2NA883
KiwanoHorned melon1480.23NA134550.44NA4201398NA22.75.451011
Black CurrantsRaw European Black Currants4370.68NA12.21902.03NA4682556NA162.14650
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
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
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
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
Lemon PeelRaw Lemon Peel14260.98NA8.5160NANA12817027.45642.66868
Frozen BoysenberriesBoysenberries, frozen, unsweetened2700.8NA8.51605.47NA27013902102.2859
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
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
BlackberriesRaw Blackberries3371.9NA7.22337.5NA25618844.6511.66.161025
Mammy-appleRaw Mammy-apple1080.84NA6.86157NANA1084615.91470.98845
Frozen RaspberriesRed Frozen Raspberries2140.8NA6.82055.45NA2681643NA35.72.77759
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
RaspberriesRaw Raspberries2400.87NA6.632126.44NA27914521.929.64.04825
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
StrawberriesRaw Strawberries2500.7568.86.42036.03NA37523916.2515.62.21421
Oranges with Peel Raw Oranges with Peel 5560.45NA6.35111NANA17515565.56160.87653
Frozen BlackberriesBlackberries, frozen, unsweetened2270.94NA6.251729.55NA23410943.137.81.95642
Corn BranCrude Corn Bran940.55NA6.231430.31NA161983715.63.510.5
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.218
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
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1410.98NA5.76980.62NA17413480111.1948
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1140.71NA5.566.40.49NA14724114.5620.70.8164
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
PrunesRaw Dehydrated Prunes1060.9NA5.2940.46NA1651560NA7.371.15.9
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.3
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.3
SapodillaRaw Sapodilla1270.52NA4.872.3NANA72.311633.672.30.6470
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
SoursopRaw Soursop1060.65NA4.55159NANA20521064.551060.76615
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
Orange PeelRaw Orange Peel8300.47NA4.12113NANA10810935.1515.51.3374
Raw Dried FigsFigs, dried, uncooked3250.58NA4.081371.02NA13513651.2201.160.3
ApricotsRaw Apricots1350.81NA4.061040.8NA24026981.0410.42.1899
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked650.71NA4630.62NA11310170.3811.50.7451
WatermelonRaw Watermelon1170.72541670.63NA18318676.6716.71.671524
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2
Prickly PearsRaw Prickly Pears6830.98NA3.661037NANA29326837.3611.461068
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.7
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.8213
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.3
GooseberriesRaw Gooseberries2840.8NA3.521141.64NA30722506.811.41.36999
Custard-appleRaw Custard-apple149NANA3.589NANA1041891NA20NA354
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415
Dried Zante CurrantsCurrants, zante, dried1520.51NA3.24620.59NA17113401.2740.6430.3
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2
Peaches, YellowRaw Yellow Peaches770.8751.33.21150.78NA25624361.302.181139
Red Sour CherriesRaw Red Sour Cherries1601.04NA3.2901.12NA15017300301861
Sugar-applesRaw Sugar-apples1280.46NA3.2112NANA17013143.2480.53390
NectarinesRaw Nectarines680.98NA3.21020.61NA2952284001.93995
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened730.51NA3.16633.16NA82.55531.464.850.87353
Mamey SapoteRaw Mamey Sapote72.60.86NA3.1544.40.82NA1051831NA28.20.77262
Cantaloupe MelonsRaw Cantaloupe Melons1320.614.73.11760.6NA22139265.92352.651326
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries57.30.1NA3.0736.51.3NA67.75103.6515.60.31381
Dried LitchisLitchis, dried59.61.14NA3.07760.42NA32720042.355.40.5140.3
JujubeRaw Jujube1330.46NA3.0463.30.53NA1461582NA190.32493
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow33.30.42NA3142NANA20823170.83500.5702
LoquatsRaw Loquats1700.43NA2.981381.57NA28728306.410.60.53923
PapayasRaw Papayas2330.52NA2.92440.47NA11621166.98930.931024
PineappleRaw Pineapple1301.1NA2.91209.2708010901101.2860
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked290.39NA2.9330.19NA789262.671790.4165.3
Sweet CherriesRaw Sweet Cherries1030.48162.8687.30.567.71671762000.56653
Traditional PineappleTraditional Raw Pineapple1440.9NA2.7813317.7NA10013890110.89969
Minerals in Top 100 Raw Fruits & Cereals with the highest Iron content per 500 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 500 calories.
Top 5 raw fruits & cereals with most amount of iron per 500 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Mulberries
- Raw Roselle
- Horned melon