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
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
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
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
Millet FlourMillet flour140.54NA3.941191NA28522432.742.638.67
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4
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
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67
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
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked550.34NA2.66320.24NA7111622.2100.3931
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
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
BulgurDry Bulgur350.34NA2.461643.05NA3004102.3171.939
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.7311
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.75
RowalRaw Rowal151.06NA2.2320.16NA52131NA40.4371.4
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.8
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked340.37NA2.1330.33NA595330.260.3926.7
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
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.4
Dried LitchisLitchis, dried330.63NA1.7420.23NA18111101.330.2822.3
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
Black CurrantsRaw European Black Currants550.086NA1.54240.26NA59322NA20.2782
RoselleRaw Roselle215NANA1.4851NANA37208NA6NA86.6
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked140.19NA1.4160.09NA384501.3870.231.8
CarissaRaw Carissa110.21NA1.316NANA7260NA3NA84
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.1312
SemolinaSemolina, unenriched170.19NA1.23470.62NA136186NA11.0512.7
Wheat FlourUnenriched All-purpose White Wheat Flour150.14NA1.17220.6842.61081073420.712
KiwanoHorned melon130.02NA1.13400.039NA37123NA20.4889
Deglet Noor DatesDates, deglet noor390.21NA1.02430.26NA62656320.2920.5
Red CurrantsRaw Red And White Currants330.11NA1130.19NA442750.610.2384
GroundcherriesRaw Groundcherries9NANA1NANANA40NANANANA85.4
Dried PlumsRaw Dried Plums430.2840.93410.3NA697320.320.4431
Light Rye FlourRye flour, light130.21NA0.91321.16NA13022417.621.3311.4
Sweetened Dried BlueberriesBlueberries, dried, sweetened190.16NA0.918NANA362140.630.4915
Medjool DatesDates, medjool640.36NA0.9540.3NA62696NA10.4421.3
KumquatsRaw Kumquats620.095NA0.86200.14NA191860100.1781
Frozen BoysenberriesBoysenberries, frozen, unsweetened270.08NA0.85160.55NA271390.210.2286
Frozen BlackberriesBlackberries, frozen, unsweetened290.12NA0.8221.22NA301400.410.2582.2
Lemon PeelRaw Lemon Peel1340.092NA0.815NANA121600.760.2581.6
Orange PeelRaw Orange Peel1610.092NA0.822NANA21212130.2572.5
Oranges with Peel Raw Oranges with Peel 700.057NA0.814NANA221960.720.1182.3
RiceRaw Regular Long-grain White Rice280.22NA0.8251.164.21151151551.111.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched90.11NA0.8351.1NA10886NA11.1613
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched30.21NA0.8231.04NA9576NA11.113.3
SapodillaRaw Sapodilla210.086NA0.812NANA121930.6120.178
Mamey SapoteRaw Mamey Sapote180.21NA0.78110.2NA26454NA70.1965
Frozen RaspberriesRed Frozen Raspberries240.09NA0.76230.61NA30184NA40.3185
Green PlantainsRaw Green Plantains20.12NA0.75410.11NA31431NA20.1861
Frozen StrawberriesStrawberries, frozen, unsweetened160.049NA0.75110.29NA131480.720.1390
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223
Custard-appleRaw Custard-apple30NANA0.7118NANA21382NA4NA71.5
Mammy-appleRaw Mammy-apple110.086NA0.716NANA11470.6150.186.2
QuincesRaw Quinces110.13NA0.78NANA171970.640.0483.8
RaspberriesRaw Raspberries250.09NA0.69220.67NA291510.210.4285.8
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened150.11NA0.65130.65NA171140.310.1872.8
BlackberriesRaw Blackberries290.17NA0.62200.65NA221620.410.5388
LemonRaw Lemons Without Peel260.037NA0.680.03NA161380.420.0689
LimesRaw Limes330.065NA0.660.008NA181020.420.1188.3
SoursopRaw Soursop140.086NA0.621NANA272780.6140.181
Sugar-applesRaw Sugar-apples240.086NA0.621NANA322470.690.173.2
Minerals in Top 100 Raw Fruits & Cereals with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in raw fruits & cereals , sorted by most amount of Iron per 100 grams.
Top 5 raw 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