Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.717.6
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.614.7
MulberriesRaw Mulberries6982.720.190.0071.44068.456.5NANANA121013
RoselleRaw Roselle6123.9NANANA069.2NANANANANA5.889.06
KiwanoHorned melon6828.6NANANANA51.5NANANANANA127.7
Black CurrantsRaw European Black Currants4761.950.160.340.51073.2NANANANANA6.677.33
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.8216.6
ElderberriesRaw Elderberries4112.050.0950.350.67075.6NANANANA28.82.76.58
Acerola JuiceRaw Acerola Juice13043.90.890.570.6062.658.7NANANA3.95.26.52
Frozen StrawberriesStrawberries, frozen, unsweetened8570.940.0510.20.27078.33918.617.33.17183.76.43
CarissaRaw Carissa4846.3NANANA066NANANANANA2.46.34
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.54116.24
LemonRaw Lemons Without Peel10343.10.40.270.6509626NANANA2911.46.2
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.4116.15
LimesRaw Limes100020.220.190.36010517NANANA2876
RowalRaw Rowal2705.40.66NANANA64.6381.352.9733.816.86.25.95
Native PersimmonsRaw Native Persimmons2360.94NANANA079NANANANANA1.95.9
Dried Goji BerriesGoji berries, dried860.340NANA066.239.2NANANA1112.35.85
Dried LongansLongans, dried1050.42NANANA077.6NANANANANA5.145.66
GroundcherriesRaw Groundcherries5663.96NANANA063.4NANANANANA10.85.66
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1070.53NANANA077.4NA2219.59.26.45.045.43
Red CurrantsRaw Red And White Currants5361.070.0910.190.2807439.51917.33.27237.55.36
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.35.2
Lemon PeelRaw Lemon Peel6381.90.250.170.4010226.6NANANA67.79.575.1
Frozen BoysenberriesBoysenberries, frozen, unsweetened6001.560.0540.30.5907341.3NANANA326.65.1
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1260.950.10.0110.4507752.4171619.310.34.535.1
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked920.950.10.0110.45076.8NANANANANA4.55.1
Passion-fruit, PurpleRaw Passion-fruit, Purple3092.160.180.0031.27072.334.6NANANA326.84.95
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.434.74
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.74.6
BlackberriesRaw Blackberries6983.40.0980.661.30673416.7160.49379.74.33
Mammy-appleRaw Mammy-apple5882.940.800.46073.5NANANANA17.62.944.1
Frozen RaspberriesRed Frozen Raspberries5364.340.340.10.08067.23517.415.42.36236.164.07
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.924
RaspberriesRaw Raspberries5773.750.110.731.4406925.513.610.71.1537.56.924
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.5133.94
StrawberriesRaw Strawberries9382.80.140.610.84072462318.74.418.86.33.84
Oranges with Peel Raw Oranges with Peel 4761.430.170.0760.21074NANANANA21.46.23.8
Frozen BlackberriesBlackberries, frozen, unsweetened46920.070.380.76073.550NANANA23.45.533.75
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA106113.74
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.53.73
QuincesRaw Quinces5260.530.05300.26080.5NANANANA102.13.7
Casaba MelonsRaw Casaba Melons10711.070.270.240.18070.561NANANA9.64123.64
OatsOats775.320.940.0861.87051NANANANA8.17133.64
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.33.64
KumquatsRaw Kumquats4233.630.440.20.5206739.5NANANA27.57.943.63
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched83.30.480.130.0230.11066NANANANA1.175.53.63
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.63.63
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked83.80.440.120.020.096066.3NANANANA2.355.453.54
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.863.54
TamarindsRaw Tamarinds1260.750.3400.074078.548.7NANANA6.43.53.5
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened6522.870.650.420.4407259NANANA10.463.46
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.73.35
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1240.630.02100.09207866.515.641.29.829.14.23.3
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA11143.3
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.33.24
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.73.18
PrunesRaw Dehydrated Prunes88.50.650.052NA0.14079NANANANANA3.273.1
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA123.1
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.443.1
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.73.06
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.63.05
SapodillaRaw Sapodilla3613.980.700.04072NANANANA191.62.9
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.732.86
SoursopRaw Soursop4551.360.2300.31076.561.5NANANA154.552.73
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.042.62
Orange PeelRaw Orange Peel3090.620.0740.0340.09077.3NANANANA32.84.642.47
Raw Dried FigsFigs, dried, uncooked1201.120.1700.4207757.727.6300.084123.982.45
ApricotsRaw Apricots6252.440.1700.48069.557.85.881536.712.58.752.44
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1150.720.040.0020.1708071.2NANANA8.62.142.4
WatermelonRaw Watermelon10001.50.1600.5075.56233.6161246.12.4
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.752.4
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.182.33
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.742.23
Prickly PearsRaw Prickly Pears7323.730.490.171.36070NANANANA26.35.342.2
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.352.2
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.82.16
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.452.13
GooseberriesRaw Gooseberries6823.950.260.311.85069.4NANANANA29.362.1
Custard-appleRaw Custard-apple2971.80.69NANA075NANANANA7.135.052.1
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.761.98
Dried Zante CurrantsCurrants, zante, dried1030.230.0880.0120.036079.664.433.63104.553.551.94
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.61.92
Peaches, YellowRaw Yellow Peaches7691.920.150.0150.65073.464.511.81536.611.571.92
Red Sour CherriesRaw Red Sour Cherries6001.80.410.260.280735121254.89.661.92
Sugar-applesRaw Sugar-apples3190.930.1500.13075.4NANANANA146.571.9
NectarinesRaw Nectarines6822.20.170.0140.7607253.89.3410.733.211.67.231.9
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened2910.470.0150.0870.1707663.4NANANA132.041.9
Mamey SapoteRaw Mamey Sapote2421.10.410.20.027077.748.718.519.49.9133.51.9
Cantaloupe MelonsRaw Cantaloupe Melons8821.680.450.410.3107269.416.513.638.47.947.41.85
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries3130.410.0220.0840.1208175NANANA5.941.661.84
Dried LitchisLitchis, dried1081.30.290.190.2076.671.6NANANA54.11.84
JujubeRaw Jujube3800.76NANANA077NANANANANA4.561.82
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow5000.90.07500.53072.371.3NANANA13.351.8
LoquatsRaw Loquats6381.280.260.0830.49077.5NANANANA112.741.8
PapayasRaw Papayas6981.80.570.330.077075.554.62628.50123.281.74
PineappleRaw Pineapple6000.720.0540.10.14078.75912.710.4368.43.241.74
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked1230.40.0640.020.095081.370.6NANANA10.71.151.73
Sweet CherriesRaw Sweet Cherries4760.950.180.120.13076.26125.631.40.71105.051.7
Traditional PineappleTraditional Raw Pineapple6670.87NANANANA78.855.31311.730.6NA3.671.67
Macronutrients in Top 100 Raw Fruits & Cereals with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in raw fruits & cereals , sorted by most amount of Iron per 300 calories.
Top 5 raw fruits & cereals with most amount of iron per 300 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Mulberries
- Raw Roselle
- Horned melon