Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.35373.6
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.742
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.830.3
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.65430.2
Dried Goji BerriesGoji berries, dried13851.550NANA0306181NANANA51.656.627
Chow MeinChow Mein Chinese Noodles186984.326.70.3913.802530NANANA26.64325.5
Canned Small Ripe OlivesCanned Small Ripe Olives46043.39.0502.50240NANANA6.353.3325
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.49225
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked12904.10.440.0481.930330NANANANANA19.422
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.721.5
Dried LongansLongans, dried11351.6NANANA0294NANANANANA19.421.4
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.421.3
SeitanVital wheat gluten14697.341.080.193.03054.70NANANA2.429820.6
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried11152NANANA0288NA81.872.634.32418.720.2
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.14946319.7
OatsOats154427.44.830.449.620263NANANANA426718.7
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA284118.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.74118.4
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.85618
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.44518
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.55817.6
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched14292.30.630.110.510315NANANANA5.5626.217.3
Enriched SemolinaSemolina, enriched14294.170.60.151.560289NANANANA15.550.317.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched14492.60.710.120.5803170.480.0790.0790.325.1628.317
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked14212.060.560.0950.450314NANANANA1125.816.8
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.75016
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked94930.330.0361.42024316653.6516132.514.316
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.85816
Millet FlourMillet flour1516172.130.1710NA2986.6051.21442.715.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA523814.7
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.55514.4
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.514.3
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.414.3
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.46114.3
PrunesRaw Dehydrated Prunes13452.90.23NA0.630354NANANANANA14.714
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.314
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.213.7
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.64213.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.613.2
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry14844.11.170.0671.203211.30.0790.440.837.143013.2
Canned Jumbo OlivesCanned Ripe Jumbo Olives32127.33.60.162.16022.30NANANA9.923.8513
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.512.5
MilletRaw Millet150016.72.870.4780289NANANANA33.743.712
Prune pureePrune puree10200.790.064NANA02581555588.5NA138.3311
TamarindsRaw Tamarinds9492.41.0800.230248154NANANA20.21111
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA3143311
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.410.8
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA5710.7
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.710.6
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked9572.020.06700.29024921249.613131.32913.510.6
RyeRye grain13416.470.780.432.603013.90.440.642.8604110.4
Seeded RaisinsRaisins, seeded11752.140.710.150.480311NANANANA271010.3
TriticaleTriticale13348.31.450.243.40286NANANANANA51.810.2
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.57474310
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.39.92
Native PersimmonsRaw Native Persimmons5041.6NANANA0133NANANANANA3.189.92
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.69.8
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.89.76
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.59.45
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed5281.670.180.020.790135NANANANANA7.988.97
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained4251.35NANANANA11276.535.8400.0419.42.228.73
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.68.73
RowalRaw Rowal4417.940.97NANANA955624.3749.624.69.138.73
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.78.5
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA42538.45
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked10402.50.140.0080.580277247NANANA29.87.428.33
Cooked TeffTeff, cooked4012.58NANANA079NANANANA1115.48.14
Raw Dried FigsFigs, dried, uncooked9883.70.5701.37025319091980.2839138.06
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.77.86
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.57.78
Dried Zante CurrantsCurrants, zante, dried11510.870.340.0480.140306247129118017.513.67.46
MulberriesRaw Mulberries1711.550.110.0040.8203932NANANA6.755.77.34
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.57.2
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.87.14
Dark RaisinsDark Seedless Raisins11870.990.370.0560.150315259138121018137.1
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared49220.06700.067010600002.48.657.03
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles206812619.685902060.99NANANA7.54417
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.77
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.86.83
Dried LitchisLitchis, dried10994.761.070.710.730281262NANANA18.3156.75
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.5226.63
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.3236.55
ElderberriesRaw Elderberries29020.0910.340.64073NANANANA27.82.66.35
Passion-fruit, PurpleRaw Passion-fruit, Purple3852.780.230.0041.6309344.5NANANA41.38.736.35
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked14692.20.440.0320.750324NANANANA11276.35
Tapioca PearlsDry Tapioca Pearls14210.0790.020.0040.008035213.3NANANA3.570.756.27
Black CurrantsRaw European Black Currants2501.630.130.290.42061NANANANANA5.566.1
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.55.9
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5160.830.230.040.180113NANANANA1.29.455.9
RoselleRaw Roselle1942.54NANANA045NANANANANA3.85.87
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked5160.750.20.0360.160114NANANANANA9.375.8
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked9641.270.210.0640.310262227NANANA34.53.75.56
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids1430.40.0910.060.06035.53010.715.53.974.373.065.44
Pearled BarleyCooked Pearled Barley4881.750.370.0830.7701121.1NANANA158.975.28
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids2980.40.0870.0560.06076.6NANANANA3.182.945.24
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry14133.20.460.121.20294NANANANA17455.24
CarissaRaw Carissa2465.16NANANA054NANANANANA25.2
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar3060.990.10.0120.4607867.4NANANA10.74.65.2
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids3610.40.0830.0560.0609288NANANA4.372.95.16
Dry PastaDry Unenriched Pasta147261.10.0952.14029610.60.440.481.912.751.85.16
Macronutrients in Top 100 Fruits & Cereals with the highest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in all fruits & cereals , sorted by most amount of Iron per 14 ounces.
Top 5 fruits & cereals with most amount of iron per 14 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Dried Goji Berries