Dried SpirulinaDried Spirulina Seaweed115130.610.53.274.9809512.3NANANA14.3228113
Dried Agar SeaweedSeaweed, agar, dried12141.20.240.0040.016032111.8NANANA30.624.685
Dried ChivesFreeze-dried Chives1234142.350.295.140255NANANANA1048479.4
Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.35373.6
Morel MushroomsRaw Morel Mushrooms1232.260.2600.85NA20.22.402.401112.448.3
Dried Ancho PeppersPeppers, ancho, dried111532.53.250.65170204NANANANA85.74743.4
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.742
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1246121.770.585.80273162NANANA84.57141.3
Dried Pasilla PeppersPeppers, pasilla, dried136963NANANA0203NANANANA1064939
Sun-dried TomatoesTomatoes, sun-dried102411.81.70.0444.40221149NANANA495636
Irishmoss SeaweedRaw Irishmoss Seaweed1940.640.130.0040.008048.82.42NANANA5.16635.3
Lemon Grass Raw Lemon Grass 3931.940.470.120.550100NANANANANA7.2232.4
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated1230.670.2NANANA22.3NANANANA187.432
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 LeeksFreeze-dried Leeks12748.331.12.741.870296NANANANA41.360.330
Baked Potato SkinPotatoes, baked, skin, without salt7860.40.10.040.1301835.56NANANA31.41728
Dried Goji BerriesGoji berries, dried13851.550NANA0306181NANANA51.656.627
Dried Oriental RadishesRadishes, oriental, dried10762.860.870.820.460252148NANANA9531.426.7
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
ParsleyFresh Parsley1433.140.520.0320.460253.37NANANA1311.824.6
Dried PepeaoPepeao, dried11831.75NANANA0322NANANANANA1924.4
Boiled Potato SkinBoiled Potato Skin no Salt3100.40.10.040.13068.3NANANANA1311.424
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1286233.230.091120277163NANANA1144224
Dried ShallotsFreeze-dried Shallots138120.330.040.730320151NANANA62.34924
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt5240.40.10.040.130118NANANANA2217.423.6
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
Potherb JuteRaw Potherb Jute1350.990.150.0080.46023NANANANANA18.519
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
Yeast extract spreadYeast extract spread7343.570000816.3500025.89516
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.85816
Millet FlourMillet flour1516172.130.1710NA2986.6051.21442.715.6
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum79.40.360.0870.0240.130177.98NANANA9.136.515
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA523814.7
Boiled BorageBoiled and Drained Borage993.20.78NA0.5014NANANANANA8.314.4
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
Boiled SpinachBoiled and Drained Spinach911.030.170.370.0670151.7NANANA9.5311.814
Green SoybeansRaw Green Soybeans583273.11.511.2044NANANANA16.751.414
PrunesRaw Dehydrated Prunes13452.90.23NA0.630354NANANANANA14.714
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.314
Chanterelle MushroomsRaw Chanterelle Mushrooms1272.1NANANANA27.24.604.60155.913.8
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.213.7
Jerusalem-artichokesRaw Jerusalem-artichokes2900.04000.004069.238NANANA6.357.9413.5
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
BorageRaw Borage83.32.780.67NA0.43012NANANANANA7.1413
Potato SkinRaw Potato Skin2300.40.10.040.13049.4NANANANA9.9210.213
Sprouted LentilsRaw Sprouted Lentils4212.20.230.150.72088NANANANANA35.612.7
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves83.30.870.450.0240.02013.52.74NANANA10.710.812.7
Boiled Potherb JuteBoiled and Drained Potherb Jute1470.790.120.0080.370293.97NANANA7.9414.612.5
Young Lima BeansRaw Young Lima Beans4483.40.790.541.120805.87NANANA19.42712.5
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.512.5
Canned Hearts Of PalmHearts of palm, canned1112.460.520.0750.73018.3NANANANA9.531012.4
Dandelion GreensRaw Dandelion Greens1792.780.670.171.04036.52.8NANANA1410.712.3
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils4011.80.210.140.66084.3NANANANANA3512.3
MilletRaw Millet150016.72.870.4780289NANANANA33.743.712
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans67520.240.740.420129NANANANA22.63912
Canned Grape LeavesGrape leaves, canned2747.81.243.350.58046.5NANANANA39.31712
Tomato PasteCanned Tomato Paste3251.870.40.0280.607548.323.2231.216.31712
Kelp SeaweedRaw Kelp Seaweed1712.220.980.0160.0790382.4NANANA5.166.6711.3
Prune pureePrune puree10200.790.064NANA02581555588.5NA138.3311
TamarindsRaw Tamarinds9492.41.0800.230248154NANANA20.21111
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA3143311
SpirulinaRaw Spirulina Seaweed1031.550.540.170.2509.61.2NANANA1.623.511
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans6431.90.230.70.390123NANANANA21.43710.8
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.410.8
SpinachRaw Spinach911.550.250.550.1014.41.670.60.440.288.7311.410.8
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA5710.7
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.710.6
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained845567.50.317.87093NANANANA232010.6
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked9572.020.06700.29024921249.613131.32913.510.6
Grape LeavesRaw Grape Leaves3698.41.333.40.59068.725NANANA43.722.210.4
RyeRye grain13416.470.780.432.603013.90.440.642.8604110.4
Seeded RaisinsRaisins, seeded11752.140.710.150.480311NANANANA271010.3
Beet GreensRaw Beet Greens87.30.520.0790.0160.160172NANANA14.78.7310.2
TriticaleTriticale13348.31.450.243.40286NANANANANA51.810.2
Macronutrients in Top 100 Fruits, Vegetables & 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, vegetables & cereals , sorted by most amount of Iron per 14 ounces.
Top 5 fruits, vegetables & cereals with most amount of iron per 14 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Crude Rice Bran
- Raw Morel Mushrooms