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
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
PeppermintFresh Peppermint17362.35NA36.35718.4NA5214064NA2217.93562
Chili PowderChili Powder Spices5851.77NA30.72643NA53234573650837.6219
Ground GingerGround Ginger Spices1700.72NA29.631949.7NA251197083.340.35.4315
Pumpkin Pie SpiceSpices, pumpkin pie spice9970.71NA2919923NA17396913.6763.4612.4
Coriander SeedCoriander Seed Spices11901.64NA27.45543.2NA68621264458.77.915
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
Black PepperBlack Pepper Spices8822.656819.334125.4NA31526479.76402.3725
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
KiwanoHorned melon1480.23NA134550.44NA4201398NA22.75.451011
Red or Cayenne PepperRed or Cayenne Pepper Spice2330.59NA12.32393.14NA461316714473.912.7
Black CurrantsRaw European Black Currants4370.68NA12.21902.03NA4682556NA162.14650
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
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
Garlic PowderGarlic Powder Spices1190.81NA8.531161.48NA625180236914.59.74
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
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
RaspberriesRaw Raspberries2400.87NA6.632126.44NA27914521.929.64.04825
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
QuincesRaw Quinces961.14NA6.1470NANA14917285.26350.35735
Casaba MelonsRaw Casaba Melons1961.07NA6.071960.63NA89.332507.141611.251640
KumquatsRaw Kumquats4370.67NA6.061410.95NA1341310070.41.2569
TamarindsRaw Tamarinds1550.18NA5.86192NANA23613142.758.60.2165.7
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1410.98NA5.76980.62NA17413480111.1948
Onion PowderOnion Powder Spices5630.87NA5.71661.9NA4721444211075.947.9
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1140.71NA5.566.40.49NA14724114.5620.70.8164
PrunesRaw Dehydrated Prunes1060.9NA5.2940.46NA1651560NA7.371.15.9
SapodillaRaw Sapodilla1270.52NA4.872.3NANA72.311633.672.30.6470
SoursopRaw Soursop1060.65NA4.55159NANA20521064.551060.76615
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
Prickly PearsRaw Prickly Pears6830.98NA3.661037NANA29326837.3611.461068
GooseberriesRaw Gooseberries2840.8NA3.521141.64NA30722506.811.41.36999
Custard-appleRaw Custard-apple149NANA3.589NANA1041891NA20NA354
Dried Zante CurrantsCurrants, zante, dried1520.51NA3.24620.59NA17113401.2740.6430.3
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
Minerals in Top 100 Raw Spices & Fruits with the highest Iron content per 500 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 500 calories.
Top 5 raw spices & fruits with most amount of iron per 500 calories are:
- Dried Thyme Spices
- Dried Basil Spices
- Dried Spearmint
- Dried Marjoram Spices
- Fresh Spearmint