Rice BranCrude Rice Bran1131.44NA36.8155028NA33282947319.921212
Wheat BranCrude Wheat Bran1452NA21121323NA201023461543.9714.419.6
TeffRaw Teff3571.6NA1536518.3NA8518478.73247.217.5
Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.4
Dried Goji BerriesGoji berries, dried377NANA13.5NANANANANANA591NA15
Chow MeinChow Mein Chinese Noodles00.25NA12.837.71.15NA19420456.617191.63.14
Canned Small Ripe OlivesCanned Small Ripe Olives1750.5NA12.57.940.04NA5.95161.814590.44159
Wheat GermCrude Wheat Germ77.41.58NA12.447426.4NA167117701572424.422
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked75.40.98NA111130.82NA3212681NA201.5515
Oat BranRaw Oat Bran1150.8NA10.746611NA1457112389.77.946.1713
Dried LongansLongans, dried89.31.6NA10.7910.49NA3891306NA950.4435
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.7
SeitanVital wheat gluten2820.36NA10.349.6NANA51619878.857.51.716.3
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1250.46NA10NA61.7NA13543109.920.7740
Dark Rye FlourRye flour, dark73.41.1NA9.8631812NA990142335.73.971021.3
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.3
Barley Malt flourBarley malt flour73.40.54NA9.351922.37NA60144575224.116.3
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour29.80.29NA9.243.71.355521421267.33.971.423.7
Raw QuinoaQuinoa, uncooked931.17NA9.073914.03NA9071117179.926.1526.4
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.619
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.522
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched180.22NA8.6569.52.2NA2141713022.325.6
Enriched SemolinaSemolina, enriched33.70.38NA8.65931.23NA27036917722.125
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched55.60.44NA8.5549.62.16NA228228309.922.1623
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5.950.42NA8.445.62.06NA1891513022.226.4
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.222
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked55.60.72NA8.0683.30.61NA23619770.99141.1363
Oat FlourPartially Debranned Oat Flour1090.87NA7.942867.98NA89773667.537.76.3517
Millet FlourMillet flour27.81.06NA7.82362NA566445657.945.217.2
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour65.50.94NA7.362326.75NA64178225.25.955.8724.6
Whole Wheat PastaDry Whole-Wheat Pasta57.50.99NA7.22545.9NA681861154125.916.3
Hulled BarleyBarley, hulled65.50.99NA7.142643.86NA52489775245.518.7
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.3
Hard Red Spring WheatWheat, hard red spring49.60.81NA7.142468.05NA6596751403.975.525.3
PrunesRaw Dehydrated Prunes1431.2NA71270.62NA2222100NA9.921.57.94
Durum WheatWheat, durum67.51.1NA72865.98NA10088551773.978.2621.7
CornmealWhole-grain Yellow Cornmeal120.38NA6.852520.99NA47857030.869.53.620.4
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 53.60.85NA6.62064.45NA570726138224.7617.6
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1410.56NA6.653.62.05NA30434539.53.972.0219.6
Canned Jumbo OlivesCanned Ripe Jumbo Olives1870.45NA6.67.940.04NA5.95181.814590.44167
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.4
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.2
Prune pureePrune puree61.5NANA5.56NANANA1431691NA45.6NA59.5
TamarindsRaw Tamarinds1470.17NA5.56183NANA22412462.5855.60.262.3
Corn BranCrude Corn Bran83.30.49NA5.541270.28NA14387.332.7143.19.35
CornYellow Corn Grain 140.62NA5.382520.96NA41757030.869.54.420.6
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry69.50.46NA5.361892.56NA504500NA15723.413.7
Barley flourBarley flour or meal63.50.68NA5.31912.05114587613757.943.9724
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1090.68NA5.2863.50.47NA14123064.37200.7761.3
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.2621
Seeded RaisinsRaisins, seeded55.60.6NA5.1459.50.53NA14916371.255.60.3633
TriticaleTriticale73.40.91NA5.12586.37NA710659NA9.926.8521
Medium Rye flourRye flour, medium47.60.66NA5.041254.8NA44774228.63.974.321.8
Raw Pearled BarleyBarley, pearled, raw57.50.83NA4.961572.62NA43955675184.2320
Native PersimmonsRaw Native Persimmons53.6NANA4.96NANANA51.6615NA2NA128
Roasted BuckwheatRoasted Buckwheat Groats33.71.24NA4.94393.2NA63363516.7224.816.7
BulgurDry Bulgur69.50.66NA4.93256.05NA5958144.5633.73.8318
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour140.46NA4.721850.91NA54062530.69.923.4321.7
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed31.80.4NA4.545.60.34NA1311099NA7.940.64123
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained37.7NANA4.37124.56NA27.891NA20.24140
BuckwheatBuckwheat35.72.2NA4.374582.5811068991316.524.7619.3
RowalRaw Rowal29.82.1NA4.3763.50.31NA103260NA7.940.85142
Wheat SproutsSprouted Wheat55.60.52NA4.251633.7NA39733584.331.83.2795
Spinach Spaghetti Dry Spinach Spaghetti 1150.99NA4.233455.25NA65974612671.45.4816.6
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked67.50.74NA4.1765.50.65NA11710580.4120.7753
Cooked TeffTeff, cooked970.45NA4.07995.68NA238212NA162.2149
Raw Dried FigsFigs, dried, uncooked3210.57NA4.031351NA13313491.2201.159.6
Brown Rice FlourRice flour, brown220.46NA3.932227.9611266957419.2164.8623.8
Wild RiceRaw Wild Rice41.71.04NA3.93512.64NA8598475.56141215.4
Dried Zante CurrantsCurrants, zante, dried1750.59NA3.7371.40.68NA19615421.485.30.7335
MulberriesRaw Mulberries77.40.12NA3.6735.7NANA75.43851.2200.24174
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked37.70.14NA3.6180.7NA10911118.53.970.73140
Brown RiceRaw Medium-grain Brown Rice65.50.55NA3.572847.43NA524532NA7.94424.5
Dark RaisinsDark Seedless Raisins1230.544643.5571.40.56NA19414761.251.60.7130.7
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared160.073NA3.59.920.68NA73.4189.537.940.97140
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles41.70.2403.541.70.72NA17317763.77501.259.8
Cooked KamutCooked Khorasan Wheat180.41NA3.5952.04NA29232563.3163.65129
Cooked Whole-wheat PastaPasta, whole-wheat, cooked25.80.45NA3.41072.62NA252191727.942.66123
Dried LitchisLitchis, dried65.51.25NA3.3783.30.46NA35922032.585.950.5644.3
Cooked SpeltSpelt, cooked200.43NA3.3972.17NA2982847.949.922.5132
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina240.39NA3.2789.32.05NA21815368122.22120
ElderberriesRaw Elderberries75.40.12NA3.189.92NANA77.45561.2120.22158
Passion-fruit, PurpleRaw Passion-fruit, Purple240.17NA3.1857.5NANA1356911.255.60.2145
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked220.34NA3.1845.61.93NA14115330142.420.8
Tapioca PearlsDry Tapioca Pearls39.70.04NA3.1420.22NA14221.620.2422
Black CurrantsRaw European Black Currants1090.17NA3.0647.60.51NA117639NA3.970.54163
Cooked QuinoaQuinoa, cooked33.70.38NA2.961271.25NA3023415.56142.16142
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5.950.075NA2.9625.80.75NA73.457.51500.83136
RoselleRaw Roselle427NANA2.94101NANA73.4413NA12NA172
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked20.14NA2.9160.71NA65.551.61500.79136
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked27.80.38NA2.7831.80.18NA75.48932.581730.463
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids220.14NA2.7120.15NA201940140.14178
Pearled BarleyCooked Pearled Barley220.21NA2.6443.70.51NA107185175.951.63137
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids200.13NA2.6120.14NA20189NA140.14158
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry45.60.29NA2.655.60.95NA15932516.536510.8918.3
CarissaRaw Carissa220.42NA2.631.8NANA14516NA5.95NA167
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar180.23NA2.625.80.19NA75.46350.43.970.36155
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids200.13NA2.58120.14NA201850140.12150
Dry PastaDry Unenriched Pasta41.70.57NA2.581051.8NA375443125122.819.6
Minerals in Top 100 Fruits & Cereals with the highest Iron content per 7 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 7 ounces.
Top 5 fruits & cereals with most amount of iron per 7 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Dried Goji Berries