Dried Thyme SpicesSpices, thyme, dried34241.56NA22439914.3NA36414758.331001114
Dried Basil SpicesSpices, basil, dried48074.5NA193152621NA58856446.4416315.222.2
Dried SpearmintSpearmint, dried26112.7NA153105620NA4843375NA6044.2320
Dried Marjoram SpicesSpices, marjoram, dried36722.1NA15363810NA56528088.31426.6414
SpearmintFresh Spearmint22612.73NA13571612.7NA6825205NA34112.4972
Dried Dill Weed SpicesSpices, dill weed, dried35260.97NA968917.8NA10736538NA4116.5214.4
Cumin SeedCumin Seed Spices12411.16NA88.54884.44NA66523846.932246.410.7
Ground TurmericGround Turmeric Spice2692.1NA8833331.7NA47933339.9443.37.220.6
ThymeFresh Thyme20052.75NA86.47928.5NA5253015NA44.68.96322
Dill WeedFresh Dill Weed24191.7NA76.664014.7NA7678581NA70910.6999
Dried Coriander LeafDried Coriander Leaf Spices22333.2NA76124411.4NA862800452.53788.4613
Ground SavoryGround Savory Spice39191.56NA69.669311.2NA25719328.46447.916.5
Dried Oregano SpicesSpices, oregano, dried30131.2NA69.45099.4NA27923778.5475.0818.7
BasilFresh Basil38488.37NA69139125NA121764136.528717.62001
Bay Leaf SpicesSpices, bay leaf13320.66NA68.719213NA1818454.4736.75.98.7
Dried Chervil SpicesSpices, chervil, dried28400.93NA67.42744.43NA949100006217518.615
Poultry Seasoning SpicesSpices, poultry seasoning16221.37NA57.536511NA279111411.7445.115
Celery SeedCelery Seed Spices22541.75NA57.35619.65NA698178615.42048.847.7
Anise SeedAnise Seed Spices9581.35NA552523.4NA65321387.423.77.8614
Dried TarragonDried Tarragon Spices19311.15NA54.758813.5NA53151197.461056.613
Fenugreek SeedFenugreek Seed Spices2721.7NA522961.9NA45811929.751043.8713.7
Ground SageGround Sage Spices26221.2NA44.66794.97NA14416985.8717.57.4612.6
Dried Rosemary SpicesSpices, rosemary, dried19340.83NA443322.82NA10614436.9575.54.8814
Dried Parsley SpicesSpices, parsley, dried19521.34NA37.768516.8NA7474594247749.310
PaprikaPaprika Spice4061.26NA37.53162.8NA5574043111217.6820
Canned CapersCapers, canned8708.13NA36.37171.7NA21787026510436.961823
PeppermintFresh Peppermint17362.35NA36.35718.4NA5214064NA2217.93562
Chili PowderChili Powder Spices5851.77NA30.72643NA53234573650837.6219
Ground GingerGround Ginger Spices1700.72NA29.631949.7NA251197083.340.35.4315
Curry PowderCurry Powder Spice8081.85NA29.439212.8NA565180062807.2313.5
Pumpkin Pie SpiceSpices, pumpkin pie spice9970.71NA2919923NA17396913.6763.4612.4
Coriander SeedCoriander Seed Spices11901.64NA27.45543.2NA68621264458.77.915
Canned Small Ripe OlivesCanned Small Ripe Olives3791.1NA2717.20.086NA1334.53.8831680.95345
Fennel SeedFennel Seed Spices17331.55NA275589.47NA7062455NA1285.3612.8
Dill SeedDill Seed Spices24851.28NA26.84203NA45419442032.88.5212.6
RosemaryFresh Rosemary12101.15NA25.43473.66NA2522550NA993.55259
Caraway SeedCaraway Seed Spices10351.37NA24.43871.95NA85320291825.58.2615
White PepperWhite Pepper Spices4481.54NA241527.26NA2971235.248.451.919.3
CardamomCardamom Spices6160.62NA22.536845NA2861799NA291213.3
Ground ClovesGround Cloves Spices11530.67NA21.6473110NA1901861135054.2318
MulberriesRaw Mulberries4530.7NA21.5209NANA44222566.981161.41020
Canned Jumbo OlivesCanned Ripe Jumbo Olives5801.4NA20.524.70.12NA18.555.65.5645371.36521
Black PepperBlack Pepper Spices8822.656819.334125.4NA31526479.76402.3725
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids1530.97NA1983.31.06NA13913610970.971249
SaffronSaffron Spices1790.53NA1842646NA40627819.032391.7619
Ground CinnamonGround Cinnamon Spices20280.69NA1712135.4NA1308726.2820.23.721.4
RoselleRaw Roselle2194NANA15520NANA3782122NA61.2NA883
Ground MaceGround Mace Spices2652.6NA14.61721.58NA1164872.8484.22.428.6
Ground AllspiceGround Allspice Spices12571.05NA13.42575.6NA21519855.131461.9216
Prepared Yellow MustardMustard, prepared, yellow5250.6212.513.44003.5NA900126727992005.33698
Seedless Raspberries PureeRaspberries, puree, seedless1710.83NA131834.2NA2442061NA48.82.21094
KiwanoHorned melon1480.23NA134550.44NA4201398NA22.75.451011
Red or Cayenne PepperRed or Cayenne Pepper Spice2330.59NA12.32393.14NA461316714473.912.7
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
Red Wine VinegarVinegar, red wine1580.26NA121051.2NA2111026NA2110.792486
Dry Taco MixOriginal Dry Taco Seasoning Mix0NANA11NANANANA1553NA11185NA8.85
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
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
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
Poppy SeedPoppy Seed Spices13701.55NA9.33306.4NA8296851324.87.525.67
Ground Mustard SeedGround Mustard Seed Spices2620.63NA9.063642.4NA81572620512.865.2
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
Garlic PowderGarlic Powder Spices1190.81NA8.531161.48NA625180236914.59.74
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
Cherries, sour, canned, water pack, drainedCherries, sour, canned, water pack, drained131NANA7.6950.7NA1901369NA47.60.831051
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
Mammy-appleRaw Mammy-apple1080.84NA6.86157NANA1084615.91470.98845
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
RaspberriesRaw Raspberries2400.87NA6.632126.44NA27914521.929.64.04825
Canned Tamarind NectarTamarind nectar, canned87.70.12NA6.58350.18NA17.5237NA61.40.18745
StrawberriesRaw Strawberries2500.7568.86.42036.03NA37523916.2515.62.21421
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
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
Minerals in Top 100 Spices & Fruits with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in all spices & fruits , sorted by most amount of Iron per 500 calories.
Top 5 spices & fruits with most amount of iron per 500 calories are:
- Dried Thyme Spices
- Dried Basil Spices
- Dried Spearmint
- Dried Marjoram Spices
- Fresh Spearmint