Rice BranCrude Rice Bran180.23NA5.872474.5NA5314704.941.61.91.94
Canned Small Ripe OlivesCanned Small Ripe Olives760.22NA5.43.450.017NA2.66.90.786340.1969
Wheat BranCrude Wheat Bran33.80.46NA4.92835.32NA469547360.933.374.58
MulberriesRaw Mulberries910.14NA4.342NANA88.44511.423.30.28204
Canned Jumbo OlivesCanned Ripe Jumbo Olives1160.28NA4.14.940.025NA3.7111.19070.27104
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids30.60.19NA3.816.70.21NA27.8272019.40.19250
RoselleRaw Roselle439NANA3.02104NANA75.5424NA12.2NA177
Seedless Raspberries PureeRaspberries, puree, seedless340.17NA2.6336.60.84NA48.8412NA9.760.44219
KiwanoHorned melon29.50.045NA2.57910.089NA84280NA4.551.1202
Grapes, canned, thompson seedless, water pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquids250.14NA2.45150.098NA452680.25150.13222
Black CurrantsRaw European Black Currants87.30.14NA2.44380.41NA94511NA3.170.43130
Cooked Oat BranOat bran, cooked250.17NA2.21002.4NA29823019.32.51.33210
Oat BranRaw Oat Bran23.60.16NA2.2962.3NA29823018.41.631.262.66
ElderberriesRaw Elderberries520.084NA2.26.85NANA53.43840.828.20.15109
Acerola JuiceRaw Acerola Juice43.50.37NA2.1752NANA394220.43130.43410
Frozen StrawberriesStrawberries, frozen, unsweetened45.70.14NA2.1431.40.83NA3742325.70.37257
CarissaRaw Carissa17.70.34NA2.126NANA11.3419NA4.84NA136
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.4
LemonRaw Lemons Without Peel89.70.13NA2.0727.60.1NA554761.386.90.21307
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained17.8NANA2.065.62.15NA1343NA0.930.1166
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.04
Cooked TeffTeff, cooked48.50.22NA2.0349.52.83NA119106NA7.921.174
LimesRaw Limes1100.22NA2200.027NA603401.336.670.37294
RowalRaw Rowal13.50.95NA2290.14NA47118NA3.60.3964.3
Native PersimmonsRaw Native Persimmons21.3NANA1.97NANANA20.5244NA0.79NA50.7
Dried Goji BerriesGoji berries, dried54.4NANA1.95NANANANANANA85.4NA2.15
Dried LongansLongans, dried15.70.28NA1.9160.087NA68.5230NA16.80.0776.15
GroundcherriesRaw Groundcherries17NANA1.9NANANA75.5NANANANA161
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried22.40.083NA1.8NA11NA2477.201.780.147.2
Red CurrantsRaw Red And White Currants590.19NA1.823.20.33NA78.64911.071.80.41150
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids13.30.091NA1.7680.097NA13.3127NA9.330.093106
Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.1
Lemon PeelRaw Lemon Peel2850.2NA1.732NANA25.53401.512.80.53174
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar11.70.15NA1.7170.13NA49.44160.262.60.23101
Frozen BoysenberriesBoysenberries, frozen, unsweetened540.16NA1.7321.1NA542780.420.44172
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed120.15NA1.717.30.13NA49.6417NA30.2446.6
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked11.70.15NA1.717.60.13NA49.84170.212.930.2413.3
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked11.70.15NA1.717.50.13NA50416NA3.080.242.3
Canned Prune JuicePrune juice, canned170.09684.81.6619.70.21NA35.23890.855.630.3114
Passion-fruit, PurpleRaw Passion-fruit, Purple12.40.089NA1.6530NANA703590.62290.175
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.06
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.3
Cherries, sour, canned, water pack, drainedCherries, sour, canned, water pack, drained26NANA1.52190.14NA38274NA9.520.17210
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked15.40.057NA1.477.30.29NA44.745.57.561.630.357.2
BlackberriesRaw Blackberries67.40.38NA1.4446.51.5NA513770.932.331.23205
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids110.073NA1.436.60.079NA1110207.70.06683
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared6.450.03NA1.434.030.28NA307.263.873.230.456.7
SeitanVital wheat gluten38.40.049NA1.46.76NANA70.32710.77.840.232.2
Mammy-appleRaw Mammy-apple21.60.17NA1.3731.4NANA21.6921.1829.40.2169
Chow MeinChow Mein Chinese Noodles00.026NA1.374.030.12NA21226.051840.170.34
Plums, canned, purple, light syrup pack, solids and liquidsPlums, canned, purple, light syrup pack, solids and liquids14.30.06NA1.377.940.051NA20.6148031.70.13132
Frozen RaspberriesRed Frozen Raspberries430.16NA1.36411.1NA53.6329NA7.140.55152
Peaches, canned, water pack, solids and liquidsPeaches, canned, water pack, solids and liquids8.330.23NA1.33210.2NA41.74131.2512.50.38388
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.8
Cooked KamutCooked Khorasan Wheat6.80.16NA1.3336.40.78NA111124246.061.449.4
RaspberriesRaw Raspberries480.17NA1.3342.31.3NA55.82900.381.920.81165
Canned Tamarind NectarTamarind nectar, canned17.50.025NA1.370.035NA3.547.4NA12.30.035149
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.86NA1181133.153.940.9852.4
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.26
Barley Malt flourBarley malt flour10.20.075NA1.3270.33NA846210.43.050.572.27
StrawberriesRaw Strawberries500.1513.81.340.61.2NA754781.253.130.44284
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour4.120.04NA1.276.040.197.629.729.49.30.550.193.27
Oranges with Peel Raw Oranges with Peel 1110.09NA1.2722.2NANA353111.13.170.17131
Canned Blackberry JuiceBlackberry juice, canned31.60.3NA1.2655.3NANA31.63550.792.631.08239
Raspberries PureeRaspberries Puree with Seeds420.16NA1.2545.51.23NA54.5355NA7.270.56156
Frozen BlackberriesBlackberries, frozen, unsweetened45.30.19NA1.2534.41.9NA472190.631.560.39128
Pineapple, canned, water pack, solids and liquidsPineapple, canned, water pack, solids and liquids470.33NA1.2556.33.5NA12.53971.253.130.38284
Corn BranCrude Corn Bran18.80.11NA1.2528.60.063NA3219.67.373.130.72.1
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.55NA1241532.31.360.843.6
Cooked QuinoaQuinoa, cooked140.16NA1.2453.30.53NA1271432.335.830.9159.7
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquidsGrapes, canned, thompson seedless, heavy syrup pack, solids and liquids130.071NA1.247.90.05NA22.41360.136.580.066105
QuincesRaw Quinces19.30.23NA1.2314NANA303461.0570.07147
Casaba MelonsRaw Casaba Melons39.30.21NA1.239.30.13NA186501.43320.25328
OatsOats140.16NA1.245.51.26411341106.530.511.022.1
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.33
KumquatsRaw Kumquats87.30.13NA1.2280.19NA26.82620140.24114
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched2.50.031NA1.29.720.31NA30244.20.280.323.6
Enriched SemolinaSemolina, enriched4.720.053NA1.2130.17NA37.851.7250.280.293.5
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked0.840.059NA1.26.420.29NA26.521.24.20.280.313.7
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7.670.06NA1.26.850.3NA31.531.54.141.370.33.2
TamarindsRaw Tamarinds310.036NA1.1738.5NANA47.32630.5411.70.04213
Peaches, dried, sulfured, stewed, with added sugarPeaches, dried, sulfured, stewed, with added sugar7.770.1NA1.1711.70.086NA342830.681.940.1769.3
Frozen LoganberriesLoganberries, frozen47.30.21NA1.16382.27NA47.32640.361.80.62154
Boiled BulgurCooked Bulgur120.09NA1.1638.60.73NA48820.726.020.6994
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.5
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened28.30.2NA1.1519.60.12NA34.827002.170.22190
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2.30.029NA1.15100.29NA28.522.35.7700.3252.8
Grapefruit, sections, canned, water pack, solids and liquidsGrapefruit, sections, canned, water pack, solids and liquids41.70.19NA1.1427.80.019NA27.83672.55.560.25250
Canned With Sucralose Guava NectarGuava nectar, with sucralose, canned16.70.052NA1.134.170.12NA6.2568.80.2112.50.042180
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked0.770.055NA1.126.150.27NA25.4205.7700.3152.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.74
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquidsCherries, sour, red, canned, extra heavy syrup pack, solids and liquids8.770.057NA1.14.40.061NA7.980NA6.140.05361
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked230.14NA1.113.30.098NA29.54820.914.150.1613
Bottled Lime JuiceUnsweetened Canned or Bottled Lime Juice570.14NA1.133.30.038NA47.63570.48760.29441
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.88
Prune pureePrune puree12NANA1.1NANANA28332NA8.95NA11.7
Pearled BarleyCooked Pearled Barley8.940.085NA1.1180.21NA4475.672.440.6756
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.8324
Cherries, sweet, canned, juice pack, solids and liquidsCherries, sweet, canned, juice pack, solids and liquids260.14NA1.0722.20.11NA40.724305.560.19157
Orange-grapefruit juice, canned or bottled, unsweetenedOrange-grapefruit juice, canned or bottled, unsweetened18.60.18NA1.0723.30.04NA32.63670.236.980.16206
Minerals in Top 100 Fruits & Cereals with the highest Iron content per 100 kcal
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 calories.
Top 5 fruits & cereals with most amount of iron per 100 calories are:
- Crude Rice Bran
- Canned Small Ripe Olives
- Crude Wheat Bran
- Raw Mulberries
- Canned Ripe Jumbo Olives