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
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
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
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
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
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
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.5
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.3
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
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked780.49NA3.7745.40.33NA10116473.1140.5543.8
RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615
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
BulgurDry Bulgur49.60.47NA3.52324.32NA4255813.26242.7412.8
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.5
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
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked480.53NA2.9846.80.46NA83.67560.288.50.5538
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
Brown RiceRaw Medium-grain Brown Rice46.80.39NA2.552035.3NA374380NA5.672.8617.5
Dried LitchisLitchis, dried46.80.89NA2.459.50.33NA25715731.844.250.431.6
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
Black CurrantsRaw European Black Currants780.12NA2.2340.36NA83.6456NA2.830.38116
RoselleRaw Roselle305NANA2.172.3NANA52.4295NA8.5NA123
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked200.27NA222.70.13NA546381.841230.2845
CarissaRaw Carissa15.60.3NA1.8622.7NANA9.92369NA4.25NA119
Long-grain Brown RiceRaw Long-grain Brown Rice12.80.43NA1.831644.049144135424.27.1316.7
SemolinaSemolina, unenriched240.27NA1.7466.60.88NA193264NA1.41.518
Wheat FlourUnenriched All-purpose White Wheat Flour21.30.2NA1.66310.9760.4153152482.830.9917
KiwanoHorned melon18.40.028NA1.656.70.055NA52.4174NA2.830.68126
Deglet Noor DatesDates, deglet noor55.30.29NA1.45610.37NA889304.252.830.4129
Red CurrantsRaw Red And White Currants46.80.15NA1.418.40.26NA62.43900.851.40.33119
GroundcherriesRaw Groundcherries12.8NANA1.4NANANA56.7NANANANA121
Dried PlumsRaw Dried Plums610.45.671.3580.42NA9810380.432.830.6244
Light Rye FlourRye flour, light18.40.3NA1.345.41.65NA184318252.831.916
Sweetened Dried BlueberriesBlueberries, dried, sweetened270.23NA1.2825.5NANA513030.854.250.6921
Medjool DatesDates, medjool910.51NA1.2876.50.42NA88987NA1.40.6230.2
KumquatsRaw Kumquats880.13NA1.228.30.19NA272640140.24115
Frozen BoysenberriesBoysenberries, frozen, unsweetened38.30.11NA1.222.70.78NA38.31970.281.40.31122
Frozen BlackberriesBlackberries, frozen, unsweetened410.17NA1.13311.73NA42.51980.571.40.35117
Lemon PeelRaw Lemon Peel1900.13NA1.1321.3NANA172270.998.50.35116
Orange PeelRaw Orange Peel2280.13NA1.1331NANA29.83011.44.250.35103
Oranges with Peel Raw Oranges with Peel 990.081NA1.1320NANA312780.992.830.16117
RiceRaw Regular Long-grain White Rice39.70.31NA1.1335.41.549116316321.47.11.5516.5
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.80.16NA1.1349.61.56NA153122NA1.41.6418.3
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.250.3NA1.1332.61.47NA135108NA1.41.5619
SapodillaRaw Sapodilla29.80.12NA1.1317NANA172740.85170.14111
Mamey SapoteRaw Mamey Sapote25.50.3NA1.115.60.29NA37644NA9.920.2792
Frozen RaspberriesRed Frozen Raspberries340.13NA1.0832.60.86NA42.5261NA5.670.44120
Green PlantainsRaw Green Plantains2.830.16NA1.06580.15NA44611NA2.830.2686.6
Frozen StrawberriesStrawberries, frozen, unsweetened22.70.069NA1.0615.60.41NA18.42100.992.830.18128
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6
Custard-appleRaw Custard-apple42.5NANA125.5NANA29.8541NA5.67NA101
Mammy-appleRaw Mammy-apple15.60.12NA0.9922.7NANA15.666.60.8521.30.14122
QuincesRaw Quinces15.60.18NA0.9911.3NANA242790.855.670.057119
RaspberriesRaw Raspberries35.40.13NA0.98310.95NA412140.281.40.6122
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened21.30.15NA0.9218.40.92NA241620.431.40.26103
BlackberriesRaw Blackberries410.23NA0.8828.30.92NA312300.571.40.75125
LemonRaw Lemons Without Peel370.052NA0.8511.30.043NA22.71960.572.830.085126
LimesRaw Limes46.80.092NA0.858.50.011NA25.51450.572.830.16125
SoursopRaw Soursop200.12NA0.8529.8NANA38.33940.85200.14115
Sugar-applesRaw Sugar-apples340.12NA0.8529.8NANA45.43500.8512.80.14104
Minerals in Top 100 Raw Fruits & Cereals with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in raw fruits & cereals , sorted by most amount of Iron per 5 ounces.
Top 5 raw 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