Rice BranCrude Rice Bran80.81.03NA26.3110720NA23772105227.18.568.7
Wheat BranCrude Wheat Bran1031.4NA1586616.3NA143616751102.8310.314
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.5
Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.0716
Dried Goji BerriesGoji berries, dried269NANA9.64NANANANANANA422NA10.6
Chow MeinChow Mein Chinese Noodles00.18NA9.1270.82NA13914640.412281.152.24
Canned Small Ripe OlivesCanned Small Ripe Olives1250.36NA8.95.670.028NA4.2511.31.2810420.31113
Wheat GermCrude Wheat Germ55.31.13NA8.8733919NA119412641121717.415.8
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked540.7NA7.880.80.59NA2301915NA141.110.6
Oat BranRaw Oat Bran82.20.57NA7.673338NA1040802645.674.49.3
Dried LongansLongans, dried63.81.14NA7.6565.20.35NA278933NA680.3125
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8
SeitanVital wheat gluten2010.26NA7.3735.4NANA36914256.3411.211.6
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried89.30.33NA7.2NA44NA9630807.10.5528.6
Dark Rye FlourRye flour, dark52.40.79NA7.042278.6NA707101625.52.837.1415.2
OatsOats76.50.89NA6.72516.97227741608362.835.6311.7
Barley Malt flourBarley malt flour52.40.38NA6.681371.7NA42931853.415.62.911.6
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour21.30.2NA6.58310.9739.3153152482.830.9917
Raw QuinoaQuinoa, uncooked66.60.84NA6.482792.9NA648798127.14.419
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.80.16NA6.249.61.56NA15312221.41.41.6418.3
Enriched SemolinaSemolina, enriched240.27NA6.266.60.88NA1932641271.41.518
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched39.70.31NA6.135.41.54NA16316321.47.11.5516.5
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.250.3NA632.61.47NA13510821.41.41.5619
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.4216
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked39.70.52NA5.7559.50.43NA16914120.719.920.8145
Oat FlourPartially Debranned Oat Flour780.62NA5.672045.7NA64152648274.5412
Millet FlourMillet flour200.76NA5.61691.42NA40431846.45.673.7312.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour46.80.67NA5.261664.8NA458558184.254.217.6
Whole Wheat PastaDry Whole-Wheat Pasta410.7NA5.131814.23NA4866151108.54.211.6
Hulled BarleyBarley, hulled46.80.71NA5.11892.75NA37464153.4173.9313.4
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.2
Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.9418
PrunesRaw Dehydrated Prunes1020.87NA5910.44NA1591500NA7.11.065.67
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.5
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.5
SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 38.30.6NA4.721473.18NA4075199815.63.412.5
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1010.4NA4.7238.31.47NA21724728.22.831.4514
Canned Jumbo OlivesCanned Ripe Jumbo Olives1330.32NA4.75.670.028NA4.2512.81.2810420.31120
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.5
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.3
Prune pureePrune puree44NANA3.97NANANA1021208NA32.6NA42.5
TamarindsRaw Tamarinds1050.12NA3.97130NANA1608901.8439.70.1444.5
Corn BranCrude Corn Bran59.50.35NA3.95910.2NA10262.423.49.922.26.68
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.7
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry49.60.33NA3.831351.83NA360357NA11232.429.75
Barley flourBarley flour or meal45.40.49NA3.81361.4781.442043853.45.672.8317
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked780.49NA3.7745.40.33NA10116473.1140.5543.8
RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615
Seeded RaisinsRaisins, seeded39.70.43NA3.6742.50.38NA10611690.8539.70.2623.5
TriticaleTriticale52.40.65NA3.641844.55NA507471NA7.14.915
Medium Rye flourRye flour, medium340.47NA3.689.33.4NA31953020.42.833.0815.5
Raw Pearled BarleyBarley, pearled, raw410.6NA3.541121.87NA31339753.412.8314.3
Native PersimmonsRaw Native Persimmons38.3NANA3.54NANANA37439NA1.4NA91
Roasted BuckwheatRoasted Buckwheat Groats240.88NA3.53132.3NA4524541215.63.4312
BulgurDry Bulgur49.60.47NA3.52324.32NA4255813.26242.7412.8
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.5
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed22.70.29NA3.232.60.24NA94785NA5.670.4588
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained27NANA3.18.53.26NA2065.2NA1.40.17100
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.414
RowalRaw Rowal21.31.5NA3.145.40.22NA73.7186NA5.670.61101
Wheat SproutsSprouted Wheat39.70.37NA3.031162.63NA28324060.222.72.3467.7
Spinach Spaghetti Dry Spinach Spaghetti 82.20.71NA32473.75NA47153390513.912
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked480.53NA2.9846.80.46NA83.67560.288.50.5538
Cooked TeffTeff, cooked69.50.32NA2.9714.05NA170152NA11.31.57106
Raw Dried FigsFigs, dried, uncooked2300.41NA2.88960.72NA959640.85140.7842.6
Brown Rice FlourRice flour, brown15.60.33NA2.81595.779.747841013.711.33.4717
Wild RiceRaw Wild Rice29.80.74NA2.782511.9NA6146053.979.928.4511
Dried Zante CurrantsCurrants, zante, dried1250.42NA2.66510.49NA14011010.99610.5225
MulberriesRaw Mulberries55.30.085NA2.6225.5NANA542750.85140.17124
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked270.099NA2.5712.80.5NA7879.4132.830.52100
Brown RiceRaw Medium-grain Brown Rice46.80.39NA2.552035.3NA374380NA5.672.8617.5
Dark RaisinsDark Seedless Raisins880.393322.54510.4NA13910550.85370.5122
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared11.30.052NA2.57.10.49NA52.412.86.85.670.69100
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles29.80.1702.529.80.51NA12312645.55360.897
Cooked KamutCooked Khorasan Wheat12.80.29NA2.5681.46NA20823245.211.32.692
Cooked Whole-wheat PastaPasta, whole-wheat, cooked18.40.32NA2.4476.51.87NA18013651.55.671.987.6
Dried LitchisLitchis, dried46.80.89NA2.459.50.33NA25715731.844.250.431.6
Cooked SpeltSpelt, cooked140.3NA2.3769.51.55NA2132035.677.11.7794
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina170.28NA2.3463.81.46NA15610948.58.51.686
ElderberriesRaw Elderberries540.086NA2.277.1NANA55.33970.858.50.16113
Passion-fruit, PurpleRaw Passion-fruit, Purple170.12NA2.2741NANA964930.8539.70.14103
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked15.60.24NA2.2732.61.4NA10110921.49.921.715
Tapioca PearlsDry Tapioca Pearls28.30.028NA2.241.40.16NA9.9215.61.131.40.1715.6
Black CurrantsRaw European Black Currants780.12NA2.2340.36NA83.6456NA2.830.38116
Cooked QuinoaQuinoa, cooked240.27NA2.1910.89NA2152443.979.921.55102
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked4.250.054NA2.118.40.53NA52.44110.600.697
RoselleRaw Roselle305NANA2.172.3NANA52.4295NA8.5NA123
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1.40.1NA2.0711.30.51NA46.83710.600.5797
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked200.27NA222.70.13NA546381.841230.2845
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids15.60.099NA1.948.50.11NA1413909.920.099127
Pearled BarleyCooked Pearled Barley15.60.15NA1.9310.37NA76.5132124.251.1698
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids140.096NA1.878.50.1NA14135NA9.920.099113
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.60.2NA1.8739.70.68NA11323211.826080.6413
CarissaRaw Carissa15.60.3NA1.8622.7NANA9.92369NA4.25NA119
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar12.80.17NA1.8618.40.14NA544540.282.830.26111
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids140.094NA1.848.50.1NA1413209.920.085107
Dry PastaDry Unenriched Pasta29.80.41NA1.84751.3NA26831689.68.5214
Minerals in Top 100 Fruits & Cereals with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in all fruits & cereals , sorted by most amount of Iron per 5 ounces.
Top 5 fruits & cereals with most amount of iron per 5 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Dried Goji Berries