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
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
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
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
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
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
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.4
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.2
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
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1090.68NA5.2863.50.47NA14123064.37200.7761.3
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.2621
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
BulgurDry Bulgur69.50.66NA4.93256.05NA5958144.5633.73.8318
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour140.46NA4.721850.91NA54062530.69.923.4321.7
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
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked67.50.74NA4.1765.50.65NA11710580.4120.7753
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
Brown RiceRaw Medium-grain Brown Rice65.50.55NA3.572847.43NA524532NA7.94424.5
Dried LitchisLitchis, dried65.51.25NA3.3783.30.46NA35922032.585.950.5644.3
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
Black CurrantsRaw European Black Currants1090.17NA3.0647.60.51NA117639NA3.970.54163
RoselleRaw Roselle427NANA2.94101NANA73.4413NA12NA172
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked27.80.38NA2.7831.80.18NA75.48932.581730.463
CarissaRaw Carissa220.42NA2.631.8NANA14516NA5.95NA167
Long-grain Brown RiceRaw Long-grain Brown Rice180.6NA2.562305.66127617496349.924.2323.4
SemolinaSemolina, unenriched33.70.38NA2.44931.23NA270369NA22.125
Wheat FlourUnenriched All-purpose White Wheat Flour29.80.29NA2.3243.71.3584.521421267.33.971.423.7
KiwanoHorned melon25.80.04NA2.2479.40.077NA73.4244NA3.970.95177
Deglet Noor DatesDates, deglet noor77.40.41NA2.0285.30.52NA12313025.953.970.5840.7
Red CurrantsRaw Red And White Currants65.50.21NA225.80.37NA87.35461.220.46167
GroundcherriesRaw Groundcherries18NANA2NANANA79.4NANANANA169
Dried PlumsRaw Dried Plums85.30.567.941.8581.40.59NA13714530.63.970.8761.4
Light Rye FlourRye flour, light25.80.42NA1.863.52.3NA258445353.972.6422.6
Sweetened Dried BlueberriesBlueberries, dried, sweetened37.70.32NA1.835.7NANA71.44251.25.950.9729.4
Medjool DatesDates, medjool1270.72NA1.81070.59NA1231381NA20.8742.3
KumquatsRaw Kumquats1230.19NA1.739.70.27NA37.73690200.34160
Frozen BoysenberriesBoysenberries, frozen, unsweetened53.60.16NA1.731.81.1NA53.62760.420.44170
Frozen BlackberriesBlackberries, frozen, unsweetened57.50.24NA1.643.72.43NA59.52780.7920.5163
Lemon PeelRaw Lemon Peel2660.18NA1.629.8NANA243181.4120.5162
Orange PeelRaw Orange Peel3190.18NA1.643.7NANA41.742125.950.5144
Oranges with Peel Raw Oranges with Peel 1390.11NA1.627.8NANA43.73891.43.970.22163
RiceRaw Regular Long-grain White Rice55.60.44NA1.649.62.16127228228309.922.1623
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched180.22NA1.669.52.2NA214171NA22.325.6
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5.950.42NA1.645.62.06NA189151NA22.226.4
SapodillaRaw Sapodilla41.70.17NA1.624NANA243831.2240.2155
Mamey SapoteRaw Mamey Sapote35.70.42NA1.55220.4NA51.6901NA140.38129
Frozen RaspberriesRed Frozen Raspberries47.60.18NA1.545.61.2NA59.5365NA7.940.62169
Green PlantainsRaw Green Plantains3.970.23NA1.581.40.22NA61.5855NA3.970.36121
Frozen StrawberriesStrawberries, frozen, unsweetened31.80.097NA1.5220.58NA25.82941.43.970.26179
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7
Custard-appleRaw Custard-apple59.5NANA1.435.7NANA41.7758NA7.94NA142
Mammy-appleRaw Mammy-apple220.17NA1.431.8NANA22931.229.80.2171
QuincesRaw Quinces220.26NA1.416NANA33.73911.27.940.079166
RaspberriesRaw Raspberries49.60.18NA1.3743.71.33NA57.53000.420.83170
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened29.80.21NA1.325.81.3NA33.72260.620.36144
BlackberriesRaw Blackberries57.50.33NA1.2339.71.3NA43.73210.7921.05175
LemonRaw Lemons Without Peel51.60.073NA1.2160.06NA31.82740.793.970.12177
LimesRaw Limes65.50.13NA1.2120.016NA35.72020.793.970.22175
SoursopRaw Soursop27.80.17NA1.241.7NANA53.65521.227.80.2161
Sugar-applesRaw Sugar-apples47.60.17NA1.241.7NANA63.54901.2180.2145
Minerals in Top 100 Raw Fruits & Cereals with the highest Iron content per 7 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 7 ounces.
Top 5 raw 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