Rice BranCrude Rice Bran180.23NA5.872474.5NA5314704.941.61.91.94
Wheat BranCrude Wheat Bran33.80.46NA4.92835.32NA469547360.933.374.58
MulberriesRaw Mulberries910.14NA4.342NANA88.44511.423.30.28204
RoselleRaw Roselle439NANA3.02104NANA75.5424NA12.2NA177
KiwanoHorned melon29.50.045NA2.57910.089NA84280NA4.551.1202
Black CurrantsRaw European Black Currants87.30.14NA2.44380.41NA94511NA3.170.43130
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
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.04
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
Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.1
Lemon PeelRaw Lemon Peel2850.2NA1.732NANA25.53401.512.80.53174
Frozen BoysenberriesBoysenberries, frozen, unsweetened540.16NA1.7321.1NA542780.420.44172
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
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
BlackberriesRaw Blackberries67.40.38NA1.4446.51.5NA513770.932.331.23205
Mammy-appleRaw Mammy-apple21.60.17NA1.3731.4NANA21.6921.1829.40.2169
Frozen RaspberriesRed Frozen Raspberries430.16NA1.36411.1NA53.6329NA7.140.55152
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.8
RaspberriesRaw Raspberries480.17NA1.3342.31.3NA55.82900.381.920.81165
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.26
StrawberriesRaw Strawberries500.1513.81.340.61.2NA754781.253.130.44284
Oranges with Peel Raw Oranges with Peel 1110.09NA1.2722.2NANA353111.13.170.17131
Frozen BlackberriesBlackberries, frozen, unsweetened45.30.19NA1.2534.41.9NA472190.631.560.39128
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
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
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened28.30.2NA1.1519.60.12NA34.827002.170.22190
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.74
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked230.14NA1.113.30.098NA29.54820.914.150.1613
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.88
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.8324
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.16
PrunesRaw Dehydrated Prunes21.20.18NA1.04190.092NA33312NA1.470.221.18
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.23
Millet FlourMillet flour3.660.14NA1.03310.26NA74.658.68.561.050.692.27
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.77
Hulled BarleyBarley, hulled9.320.14NA137.60.55NA74.612810.63.40.782.67
SapodillaRaw Sapodilla25.30.1NA0.9614.5NANA14.52330.7214.50.1294
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.83
SoursopRaw Soursop21.20.13NA0.9132NANA414210.9121.20.15123
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.86
Orange PeelRaw Orange Peel1660.095NA0.8222.7NANA21.62191.033.10.2674.7
Raw Dried FigsFigs, dried, uncooked650.12NA0.8227.30.2NA272730.2440.2212
ApricotsRaw Apricots270.16NA0.81210.16NA485400.212.10.42180
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked130.14NA0.812.60.12NA22.52030.0762.30.1510
WatermelonRaw Watermelon23.30.1450.833.30.13NA36.73731.333.330.33305
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.3
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.14
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.84
Prickly PearsRaw Prickly Pears1370.2NA0.73207NANA58.55371.46120.29214
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.14
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.63
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.87
GooseberriesRaw Gooseberries570.16NA0.722.70.33NA61.44501.362.270.27200
Custard-appleRaw Custard-apple29.7NANA0.718NANA20.8378NA3.96NA70.8
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.02
Dried Zante CurrantsCurrants, zante, dried30.30.1NA0.6512.40.12NA342680.24150.136.07
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.84
Peaches, YellowRaw Yellow Peaches15.40.1710.30.64230.16NA51.34870.2600.44228
Red Sour CherriesRaw Red Sour Cherries320.21NA0.64180.22NA30346060.2172
Sugar-applesRaw Sugar-apples25.50.091NA0.6422.3NANA342630.649.570.1178
NectarinesRaw Nectarines13.60.2NA0.6420.50.12NA59457000.39199
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened14.60.1NA0.6312.60.63NA16.51110.290.970.1770.6
Mamey SapoteRaw Mamey Sapote14.50.17NA0.638.870.16NA21366NA5.650.1552.3
Cantaloupe MelonsRaw Cantaloupe Melons26.50.122.940.6235.30.12NA447851.18470.53265
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries11.50.021NA0.617.30.26NA13.51020.733.130.06376.2
Dried LitchisLitchis, dried120.23NA0.61150.084NA65.34010.471.10.18.05
JujubeRaw Jujube26.60.092NA0.6112.70.11NA29316NA3.80.06399
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow6.670.083NA0.628.3NANA41.74630.17100.1140
LoquatsRaw Loquats340.085NA0.627.70.31NA57.45661.282.130.11185
PapayasRaw Papayas46.50.1NA0.58490.093NA23.34231.418.60.19205
PineappleRaw Pineapple260.22NA0.58241.850162180.220.24172
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked5.760.079NA0.586.60.037NA15.61850.53360.08213
Sweet CherriesRaw Sweet Cherries20.60.0953.170.5717.50.111.5433.3352000.11131
Traditional PineappleTraditional Raw Pineapple290.18NA0.5626.73.54NA2027802.220.18194
Minerals in Top 100 Raw Fruits & Cereals with the highest Iron content per 100 kcal
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 calories.
Top 5 raw fruits & cereals with most amount of iron per 100 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Mulberries
- Raw Roselle
- Horned melon