Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.13
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.9
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.3
Dried Goji BerriesGoji berries, dried190NANA6.8NANANANANANA298NA7.5
Chow MeinChow Mein Chinese Noodles00.12NA6.43190.58NA9810328.58660.811.58
Canned Small Ripe OlivesCanned Small Ripe Olives880.25NA6.340.02NA380.97350.2280
Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.311
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked380.49NA5.5570.41NA1621351NA100.787.5
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.55
Dried LongansLongans, dried450.81NA5.4460.25NA196658NA480.2217.6
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
SeitanVital wheat gluten1420.18NA5.225NANA26010039.7290.858.2
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried630.23NA5.1NA31NA68217050.3920
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.8
OatsOats540.63NA4.71774.916052342925.423.978.22
Barley Malt flourBarley malt flour370.27NA4.7971.2NA30322437.7112.068.2
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour150.14NA4.64220.6827.71081073420.712
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.3
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched90.11NA4.36351.1NA108861511.1613
Enriched SemolinaSemolina, enriched170.19NA4.36470.62NA13618689.411.0512.7
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched280.22NA4.3251.1NA1151151551.111.6
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked30.21NA4.23231.04NA95761511.113.3
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.1211
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked280.36NA4.06420.31NA1199960.570.5732
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.55
Millet FlourMillet flour140.54NA3.941191NA28522432.742.638.67
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.2
Hulled BarleyBarley, hulled330.5NA3.61331.94NA26445237.7122.779.44
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.7
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8
PrunesRaw Dehydrated Prunes720.61NA3.52640.31NA1121058NA50.754
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.3
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.4
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 270.43NA3.331042.24NA28736669.4112.48.85
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry710.28NA3.33271.04NA1531742021.029.86
Canned Jumbo OlivesCanned Ripe Jumbo Olives940.23NA3.3240.02NA390.97350.2284.3
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67
Prune pureePrune puree31NANA2.8NANANA72852NA23NA30
TamarindsRaw Tamarinds740.086NA2.892NANA1136281.3280.131.4
Corn BranCrude Corn Bran420.25NA2.8640.14NA724416.571.564.7
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry350.23NA2.7951.3NA254252NA7921.76.88
Barley flourBarley flour or meal320.34NA2.68961.0357.429630937.74212
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked550.34NA2.66320.24NA7111622.2100.3931
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
Seeded RaisinsRaisins, seeded280.3NA2.6300.27NA758250.6280.1816.6
TriticaleTriticale370.46NA2.571303.2NA358332NA53.4510.5
Medium Rye flourRye flour, medium240.33NA2.54632.4NA22537414.422.1711
Raw Pearled BarleyBarley, pearled, raw290.42NA2.5791.32NA22128037.792.1310
Native PersimmonsRaw Native Persimmons27NANA2.5NANANA26310NA1NA64.4
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.4
BulgurDry Bulgur350.34NA2.461643.05NA3004102.3171.939
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.7311
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed160.2NA2.26230.17NA66554NA40.3262
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained19NANA2.262.3NA1446NA10.1270.6
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.75
RowalRaw Rowal151.06NA2.2320.16NA52131NA40.4371.4
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.8
Spinach Spaghetti Dry Spinach Spaghetti 580.5NA2.131742.65NA33237663.5362.768.34
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked340.37NA2.1330.33NA595330.260.3926.7
Cooked TeffTeff, cooked490.23NA2.05502.86NA120107NA81.175
Raw Dried FigsFigs, dried, uncooked1620.29NA2.03680.51NA676800.6100.5530
Brown Rice FlourRice flour, brown110.23NA1.98112456.23372899.782.4512
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.76
Dried Zante CurrantsCurrants, zante, dried880.3NA1.88360.35NA997770.7430.3717.6
MulberriesRaw Mulberries390.06NA1.8518NANA381940.6100.1287.7
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked190.07NA1.890.35NA55569.320.3770.4
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.4
Dark RaisinsDark Seedless Raisins620.272341.8360.28NA987440.6260.3615.5
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.037NA1.7750.34NA3794.840.4970.3
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles210.1201.76210.36NA8789323780.634.93
Cooked KamutCooked Khorasan Wheat90.21NA1.76481.03NA1471643281.8465
Cooked Whole-wheat PastaPasta, whole-wheat, cooked130.23NA1.72541.32NA1279636.341.3461.8
Dried LitchisLitchis, dried330.63NA1.7420.23NA18111101.330.2822.3
Cooked SpeltSpelt, cooked100.22NA1.67491.1NA150143451.2566.6
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina120.2NA1.65451.03NA1107734.261.1260.7
ElderberriesRaw Elderberries380.061NA1.65NANA392800.660.1179.8
Passion-fruit, PurpleRaw Passion-fruit, Purple120.086NA1.629NANA683480.6280.173
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked110.17NA1.6230.97NA71771571.210.5
Tapioca PearlsDry Tapioca Pearls200.02NA1.5810.11NA7110.810.1211
Black CurrantsRaw European Black Currants550.086NA1.54240.26NA59322NA20.2782
Cooked QuinoaQuinoa, cooked170.19NA1.5640.63NA1521722.871.171.6
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked30.038NA1.5130.38NA37297.500.4268.6
RoselleRaw Roselle215NANA1.4851NANA37208NA6NA86.6
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked10.072NA1.4680.36NA33267.500.468.5
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked140.19NA1.4160.09NA384501.3870.231.8
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids110.07NA1.3760.076NA1098070.0790
Pearled BarleyCooked Pearled Barley110.11NA1.33220.26NA54938.630.8268.8
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids100.068NA1.3260.073NA1095NA70.0779.6
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry230.14NA1.32280.48NA801648.318400.459.2
CarissaRaw Carissa110.21NA1.316NANA7260NA3NA84
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar90.12NA1.3130.098NA383200.220.1878
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids100.066NA1.360.072NA1093070.0675.7
Dry PastaDry Unenriched Pasta210.29NA1.3530.92NA18922363.261.49.9
Minerals in Top 100 Fruits & Cereals with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in all fruits & cereals , sorted by most amount of Iron per 100 grams.
Top 5 fruits & cereals with most amount of iron per 100 grams are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Dried Goji Berries