Dried SpirulinaDried Spirulina Seaweed1206.1NA28.51951.9NA11813637.2104824.68
Dried Agar SeaweedSeaweed, agar, dried6250.61NA21.47704.3NA5211257.41025.88.7
Dried ChivesFreeze-dried Chives8130.69NA206401.35NA51829609.4705.122
Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.13
Morel MushroomsRaw Morel Mushrooms430.63NA12190.59NA1944112.2212.0389.6
Dried Ancho PeppersPeppers, ancho, dried610.51NA111131.28NA20124112.9431.4222.6
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.9
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1341.4NA10.41881.9NA32731703.71932.42
Dried Pasilla PeppersPeppers, pasilla, dried970.42NA9.831301.58NA26722223.2891.415
Sun-dried TomatoesTomatoes, sun-dried1101.42NA9.11941.85NA35634275.5107214.6
Irishmoss SeaweedRaw Irishmoss Seaweed720.15NA8.91440.37NA157630.7671.9581.3
Lemon Grass Raw Lemon Grass 650.27NA8.17605.22NA1017230.762.2370.6
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated360.06NA8.07840.71NA32358NA5260.3189.6
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.3
Dried LeeksFreeze-dried Leeks3600.66NA7.61612.63NA34624005.7350.662
Baked Potato SkinPotatoes, baked, skin, without salt340.82NA7.04430.62NA1015730.7210.4947.3
Dried Goji BerriesGoji berries, dried190NANA6.8NANANANANANA298NA7.5
Dried Oriental RadishesRadishes, oriental, dried6291.63NA6.731700.54NA20434940.72782.1319.7
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
ParsleyFresh Parsley1380.15NA6.2500.16NA585540.1561.0787.7
Dried PepeaoPepeao, dried1135.07NA6.141461.15NA11670845.3707.511
Boiled Potato SkinBoiled Potato Skin no Salt450.88NA6.07301.34NA544070.3140.4477.8
Sun-dried Chile PeppersSun-dried Hot Chile Peppers450.23NA6.04880.82NA15918703.5911.027.15
Dried ShallotsFreeze-dried Shallots1830.43NA61041.4NA29616505.7591.932
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt460.88NA5.94370.98NA826500.5160.5163.5
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
Potherb JuteRaw Potherb Jute2080.26NA4.76640.12NA835590.980.7987.7
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
Yeast extract spreadYeast extract spread670.25NA4.041800.26NA104210027.633804.241
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.55
Millet FlourMillet flour140.54NA3.941191NA28522432.742.638.67
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum690.13NA3.74180.36NA435690.3530.292
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4
Boiled BorageBoiled and Drained Borage1020.14NA3.64570.39NA554910.9880.2292
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
Boiled SpinachBoiled and Drained Spinach1360.1737.83.57870.94NA564661.5700.7691
Green SoybeansRaw Green Soybeans1970.13NA3.55650.55NA1946201.5150.9967.5
PrunesRaw Dehydrated Prunes720.61NA3.52640.31NA1121058NA50.754
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
Chanterelle MushroomsRaw Chanterelle Mushrooms150.35NA3.47130.29NA575062.290.7190
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.3
Jerusalem-artichokesRaw Jerusalem-artichokes140.14NA3.4170.06NA784290.740.1278
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
BorageRaw Borage930.13NA3.3520.35NA534700.9800.293
Potato SkinRaw Potato Skin300.42NA3.24230.6NA384130.3100.3583.3
Sprouted LentilsRaw Sprouted Lentils250.35NA3.2370.51NA1733220.6111.567.3
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves430.13NA3.2380.36NA794380.980.293
Boiled Potherb JuteBoiled and Drained Potherb Jute2110.26NA3.14620.12NA725500.9110.7987
Young Lima BeansRaw Young Lima Beans340.32NA3.14581.2NA1364671.880.7870.2
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
Canned Hearts Of PalmHearts of palm, canned580.13NA3.13381.4NA651770.74261.1590
Dandelion GreensRaw Dandelion Greens1870.17NA3.1360.34NA663970.5760.4185.6
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils140.34NA3.1350.5NA1532840.6101.668.7
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans580.098NA3600.55NA1177561.5920.7755.8
Canned Grape LeavesGrape leaves, canned2891.84NA2.98140.29NA34290.928530.476
Tomato PasteCanned Tomato Paste360.37NA2.98420.3NA8310145.3590.6373.5
Kelp SeaweedRaw Kelp Seaweed1680.13NA2.851210.2NA42890.72331.2381.6
Prune pureePrune puree31NANA2.8NANANA72852NA23NA30
TamarindsRaw Tamarinds740.086NA2.892NANA1136281.3280.131.4
Corn BranCrude Corn Bran420.25NA2.8640.14NA724416.571.564.7
SpirulinaRaw Spirulina Seaweed120.6NA2.8190.19NA111270.7980.291
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans520.088NA2.7540.49NA1006461.4830.6958
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4
SpinachRaw Spinach990.13NA2.7790.9NA495581790.5391
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry350.23NA2.7951.3NA254252NA7921.76.88
Barley flourBarley flour or meal320.34NA2.68961.0357.429630937.74212
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained470.47NA2.68810.47NA139156532660.7854
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked550.34NA2.66320.24NA7111622.2100.3931
Grape LeavesRaw Grape Leaves3630.42NA2.63952.86NA912720.990.6773.3
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
Seeded RaisinsRaisins, seeded280.3NA2.6300.27NA758250.6280.1816.6
Beet GreensRaw Beet Greens1170.19NA2.57700.39NA417620.92260.3891
TriticaleTriticale370.46NA2.571303.2NA358332NA53.4510.5
Minerals in Top 100 Fruits, Vegetables & 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, vegetables & cereals , sorted by most amount of Iron per 100 grams.
Top 5 fruits, vegetables & cereals with most amount of iron per 100 grams are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Crude Rice Bran
- Raw Morel Mushrooms