Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.22129.3
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA993624.5
MulberriesRaw Mulberries11634.530.310.0122.4011494NANANA19.816.721.5
RoselleRaw Roselle10206.53NANANA0115NANANANANA9.815
KiwanoHorned melon113614.3NANANANA86NANANANANA20.213
Black CurrantsRaw European Black Currants7943.250.270.570.850122NANANANANA1112.2
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.33511
ElderberriesRaw Elderberries6853.420.160.581.10126NANANANA484.5211
Acerola JuiceRaw Acerola Juice21746.521.480.961010498NANANA6.528.711
Frozen StrawberriesStrawberries, frozen, unsweetened14291.570.0860.330.4401306531295.3306.1410.7
CarissaRaw Carissa80610.5NANANA0110NANANANANA4.0310.6
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.84111810.4
LemonRaw Lemons Without Peel17245.170.670.451.1016143NANANA48.31910.3
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.310.3
LimesRaw Limes16673.330.370.320.6017628NANANA46.711.710
RowalRaw Rowal45091.1NANANA10863.52.254.9556.32810.49.9
Native PersimmonsRaw Native Persimmons3941.57NANANA0132NANANANANA3.159.84
Dried Goji BerriesGoji berries, dried1430.560NANA011065.3NANANA18.620.49.74
Dried LongansLongans, dried1750.7NANANA0129NANANANANA8.579.44
GroundcherriesRaw Groundcherries9436.6NANANA0106NANANANANA189.43
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1780.89NANANA0129NA36.732.615.410.78.49.06
Red CurrantsRaw Red And White Currants8931.80.150.310.4701236631.528.85.4538.412.58.93
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.3328.7
Lemon PeelRaw Lemon Peel10643.20.410.280.67017044.4NANANA113168.5
Frozen BoysenberriesBoysenberries, frozen, unsweetened10002.60.090.50.98012269NANANA53118.5
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2091.60.170.0190.75012887.328.226.832.2177.558.5
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1541.60.170.0180.750128NANANANANA7.528.48
Passion-fruit, PurpleRaw Passion-fruit, Purple5153.60.30.0052.1012157.7NANANA53.611.38.25
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.77.9
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.57.65
BlackberriesRaw Blackberries11635.70.161.12.16011256.728270.8161.6167.2
Mammy-appleRaw Mammy-apple9804.91.3300.770123NANANANA29.44.96.86
Frozen RaspberriesRed Frozen Raspberries8937.230.570.170.13011258.42925.63.9338.410.36.8
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.56.67
RaspberriesRaw Raspberries9626.250.181.22.4011542.522.6181.9262.511.56.63
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.66.57
StrawberriesRaw Strawberries15634.70.2311.4012076.438317.3431.310.56.4
Oranges with Peel Raw Oranges with Peel 7942.40.280.130.350123NANANANA35.710.36.35
Frozen BlackberriesBlackberries, frozen, unsweetened7813.360.120.641.27012283.4NANANA399.26.25
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.76.23
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.5196.2
QuincesRaw Quinces8770.880.08800.430134NANANANA16.73.56.14
Casaba MelonsRaw Casaba Melons17861.80.450.390.30118102NANANA16206.07
OatsOats1298.871.560.143.1085NANANANA13.621.76.07
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.5415196.06
KumquatsRaw Kumquats7046.060.730.330.87011266NANANA45.813.26.06
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.26.06
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.66.06
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.085.9
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.775.9
TamarindsRaw Tamarinds2091.260.5700.12013181NANANA10.75.865.86
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened10874.81.10.710.73012098NANANA17.4105.76
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.55.6
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2071.060.03500.1501301112668.716.4157.035.5
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.45.47
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.78195.4
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.45.3
PrunesRaw Dehydrated Prunes1471.080.087NA0.230131NANANANANA5.465.2
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA205.2
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.6145.16
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA10165.1
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.65.1
SapodillaRaw Sapodilla6026.631.1700.0660120NANANANA322.654.8
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.24.77
SoursopRaw Soursop7582.270.3900.520128103NANANA257.584.55
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.74.37
Orange PeelRaw Orange Peel5151.030.120.0570.150129NANANANA54.67.734.12
Raw Dried FigsFigs, dried, uncooked2011.870.2900.690128964649.80.1419.76.634.08
ApricotsRaw Apricots10424.060.2800.80116969.824.7612114.64.06
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1911.20.0670.0040.280133119NANANA14.33.574
WatermelonRaw Watermelon16672.50.2700.8301261035626.3206.67104
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.64
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.33.9
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA10133.7
Prickly PearsRaw Prickly Pears12206.20.820.282.270117NANANANA448.93.66
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.63.64
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.3183.6
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA22143.55
GooseberriesRaw Gooseberries11366.60.430.523.080116NANANANA49103.52
Custard-appleRaw Custard-apple4952.971.14NANA0125NANANANA128.43.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.63.3
Dried Zante CurrantsCurrants, zante, dried1720.380.150.0210.0601331075651.407.65.93.24
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.33.2
Peaches, YellowRaw Yellow Peaches12823.20.240.0261.08012210819.6256119.211.73.2
Red Sour CherriesRaw Red Sour Cherries100030.680.440.460122853541.8816103.2
Sugar-applesRaw Sugar-apples5321.540.2600.210126NANANANA23.4113.2
NectarinesRaw Nectarines11363.640.280.0231.26012089.715.61855.319.3123.2
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened4850.780.0240.150.290127106NANANA21.43.43.16
Mamey SapoteRaw Mamey Sapote4031.850.680.330.044012981.23132.316.521.85.853.15
Cantaloupe MelonsRaw Cantaloupe Melons14712.80.750.680.51012011627.522.66413.212.43.1
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries5210.680.0360.140.190135125NANANA9.92.763.07
Dried LitchisLitchis, dried1812.170.490.320.330128119NANANA8.36.863.07
JujubeRaw Jujube6331.27NANANA0128NANANANANA7.63.04
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow8331.50.1300.880120119NANANA1.675.63
LoquatsRaw Loquats10642.130.430.140.820129NANANANA184.572.98
PapayasRaw Papayas11633.020.940.550.1301269143.447.6019.85.472.9
PineappleRaw Pineapple10001.20.090.170.230131992117.360145.42.9
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked2060.660.110.0330.160136118NANANA181.92.9
Sweet CherriesRaw Sweet Cherries7941.60.30.210.21012710242.652.31.216.78.42.86
Traditional PineappleTraditional Raw Pineapple11111.44NANANANA1319221.619.651NA6.12.78
Macronutrients in Top 100 Raw Fruits & Cereals with the highest Iron content per 500 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 500 calories.
Top 5 raw fruits & cereals with most amount of iron per 500 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Mulberries
- Raw Roselle
- Horned melon