Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.81926.3
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.72215
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.31911
Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.210.8
Dried Goji BerriesGoji berries, dried4950.550NANA010964.7NANANA18.420.29.64
Chow MeinChow Mein Chinese Noodles668309.550.144.920900NANANA9.515.49.1
Canned Small Ripe OlivesCanned Small Ripe Olives16415.53.2300.8908.560NANANA2.271.28.9
Wheat GermCrude Wheat Germ51013.82.361.027.5073.4NANANANA18.7338.87
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked4611.460.160.0170.690118NANANANANA6.937.8
Oat BranRaw Oat Bran3499.961.90.173.750942.06NANANA2224.57.67
Dried LongansLongans, dried4050.57NANANA0105NANANANANA6.957.65
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA18157.6
SeitanVital wheat gluten5242.620.390.0681.1019.50NANANA0.851077.37
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried3980.71NANANA0103NA292612.28.56.77.2
Dark Rye FlourRye flour, dark4613.150.380.211.270973.270.330.312.5533.722.67.04
OatsOats5519.81.730.163.44094NANANANA15246.7
Barley Malt flourBarley malt flour5122.60.550.131.201111.13NANANA1014.66.68
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour5161.40.220.0310.5501080.38NANANA3.8314.66.58
Raw QuinoaQuinoa, uncooked5228.610.374.2091NANANANA9.92206.48
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.3166.46
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.76.3
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched5100.820.220.0380.180112NANANANA29.376.2
Enriched SemolinaSemolina, enriched5101.50.210.0520.560103NANANANA5.53186.2
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched5170.940.260.0440.2101130.170.0280.0280.111.84106.1
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5070.740.20.0340.160112NANANANA3.979.26
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.414185.75
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked3391.080.120.0130.510875919182211.65.15.75
Oat FlourPartially Debranned Oat Flour573132.280.214.50931.1300.140.719.220.85.67
Millet FlourMillet flour5416.020.760.0623.6NA1062.3501.80.434.9615.25.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour4712.760.61NANA01061.45NANANA18.613.65.26
Whole Wheat PastaDry Whole-Wheat Pasta4994.150.610.0991.501043.90.430.340.961319.75.13
Hulled BarleyBarley, hulled5023.260.680.161.401041.13NANANA24.517.75.1
Whole Wheat FlourWhole-grain Wheat Flour4823.540.610.11.5501020.580.07100.511518.75.1
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.3225.1
PrunesRaw Dehydrated Prunes4811.030.084NA0.230126NANANANANA5.245
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.45
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.54.9
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.5154.76
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 5133.80.50.0881.23NA1043.70.280.280.8514.3194.72
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry5301.460.420.0240.4301150.470.0280.160.32.5510.64.72
Canned Jumbo OlivesCanned Ripe Jumbo Olives1159.741.30.0580.7707.950NANANA3.541.374.7
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.36124.45
MilletRaw Millet53661.020.172.860103NANANANA1215.64.27
Prune pureePrune puree3640.280.023NANA09255.319.731.6NA4.682.983.97
TamarindsRaw Tamarinds3390.850.3900.084088.655NANANA7.233.973.97
Corn BranCrude Corn Bran3181.30.180.0180.5801210NANANA112123.95
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.43.84
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry47610.190.0230.290106NANANANANA20.43.83
Barley flourBarley flour or meal4892.270.470.110.9901061.13NANANA14.3153.8
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked3420.720.02400.1088.875.717.7471110.34.83.77
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.73.73
Seeded RaisinsRaisins, seeded4200.770.250.0520.170111NANANANA9.643.573.67
TriticaleTriticale4762.960.520.0861.20102NANANANANA18.53.64
Medium Rye flourRye flour, medium4952.150.260.140.8501071.560.170.0851.2816.715.43.6
Raw Pearled BarleyBarley, pearled, raw4991.640.350.0780.7201101.13NANANA22143.54
Native PersimmonsRaw Native Persimmons1800.57NANANA047.5NANANANANA1.133.54
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.63.5
BulgurDry Bulgur4851.90.330.0330.7301080.58NANANA17.717.43.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.823.37
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed1890.60.0640.0070.28048.4NANANANANA2.853.2
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained1520.48NANANANA4027.312.814.30.0146.950.793.1
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.83.1
RowalRaw Rowal1572.830.35NANANA34200.711.5617.78.83.263.1
Wheat SproutsSprouted Wheat2811.80.290.0370.75060.3NANANANA1.5610.63.03
Spinach Spaghetti Dry Spinach Spaghetti 5272.230.320.10.801063.86NANANA15193
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked3710.890.050.0030.2109988NANANA10.62.652.98
Cooked TeffTeff, cooked1430.92NANANA028NANANANA3.975.52.9
Raw Dried FigsFigs, dried, uncooked3531.30.200.490916832.5350.099144.682.88
Brown Rice FlourRice flour, brown5153.940.790.061.3501080.94NANANA6.5210.22.8
Wild RiceRaw Wild Rice5061.530.220.430.5301063.54NANA0.958.8212.78
Dried Zante CurrantsCurrants, zante, dried4110.310.120.0170.05010988.34642.206.244.862.66
MulberriesRaw Mulberries610.550.0380.0010.2901411.5NANANA2.42.042.62
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked1740.520.10.0240.10370.160.0280.0140.111.284.122.57
Brown RiceRaw Medium-grain Brown Rice5133.80.760.0581.30108NANANANA4.810.62.55
Dark RaisinsDark Seedless Raisins4240.350.130.020.0550112924943.206.384.682.54
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared1760.710.02400.02403800000.853.12.5
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles7394572.8621073.60.35NANANA2.714.62.5
Cooked KamutCooked Khorasan Wheat1871.180.11NANA0394.35NANANA6.18.12.5
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2112.420.340.0510.76042.61.060.0990.0990.285.538.52.44
Dried LitchisLitchis, dried3931.70.380.250.26010094NANANA6.525.42.4
Cooked SpeltSpelt, cooked1801.2NANANA037.5NANANANA5.537.82.37
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina2252.130.340.0550.77NA44.71.20.0990.0990.286.528.252.34
ElderberriesRaw Elderberries1030.710.0330.120.23026NANANANA9.920.942.27
Passion-fruit, PurpleRaw Passion-fruit, Purple1370.990.0840.0010.5803316NANANA14.73.12.27
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked5240.780.160.0110.270116NANANANA3.979.652.27
Tapioca PearlsDry Tapioca Pearls5070.0280.0070.0010.00301264.75NANANA1.280.272.24
Black CurrantsRaw European Black Currants89.30.580.0480.10.15022NANANANANA22.2
Cooked QuinoaQuinoa, cooked1702.720.330.121.40301.23NANANA3.976.242.1
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked1840.30.0810.0140.065040.5NANANANA0.433.372.1
RoselleRaw Roselle69.50.91NANANA016NANANANANA1.362.1
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1840.270.0720.0130.058040.7NANANANANA3.352.07
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked3440.450.0740.0230.1109381NANANA12.31.32
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids510.140.0330.0210.021012.710.83.835.531.41.561.11.94
Pearled BarleyCooked Pearled Barley1740.620.130.030.270400.4NANANA5.43.21.9
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids1060.140.0310.020.021027.4NANANANA1.131.051.87
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry5051.150.160.0410.430105NANANANA6.1161.87
CarissaRaw Carissa881.84NANANA019.3NANANANANA0.711.86
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar1090.350.0370.0040.1602824NANANA3.831.641.86
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids1290.140.030.020.02103331.4NANANA1.561.031.84
Dry PastaDry Unenriched Pasta5262.140.390.0340.7701063.80.160.170.684.5418.51.84
Macronutrients in Top 100 Fruits & Cereals with the highest Iron content per 5 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 5 ounces.
Top 5 fruits & cereals with most amount of iron per 5 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Dried Goji Berries