Dried SpirulinaDried Spirulina Seaweed411113.761.171.780344.4NANANA5.181.540.4
Dried Agar SeaweedSeaweed, agar, dried4340.430.0860.0010.00601154.2NANANA118.830.3
Dried ChivesFreeze-dried Chives4414.960.840.11.84091NANANANA373028.3
Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.81926.3
Morel MushroomsRaw Morel Mushrooms440.810.09200.3NA7.230.8500.8503.974.4217.3
Dried Ancho PeppersPeppers, ancho, dried39811.61.160.236.05073NANANANA30.61715.5
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.72215
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers4454.250.630.212.0709757.8NANANA3025.414.7
Dried Pasilla PeppersPeppers, pasilla, dried48922.5NANANA072.5NANANANA3817.514
Sun-dried TomatoesTomatoes, sun-dried3664.20.60.0161.5607953.3NANANA17.42013
Irishmoss SeaweedRaw Irishmoss Seaweed69.50.230.0470.0010.003017.40.86NANANA1.842.1412.6
Lemon Grass Raw Lemon Grass 1400.690.170.0440.2036NANANANANA2.5811.6
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated440.240.071NANANA7.97NANANANA6.382.6411.4
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 LeeksFreeze-dried Leeks4552.980.40.980.670106NANANANA14.721.510.8
Baked Potato SkinPotatoes, baked, skin, without salt2810.140.0370.0140.045065.32NANANA116.19.98
Dried Goji BerriesGoji berries, dried4950.550NANA010964.7NANANA18.420.29.64
Dried Oriental RadishesRadishes, oriental, dried3841.020.310.290.1709053NANANA34119.54
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
ParsleyFresh Parsley511.10.190.0110.1608.971.2NANANA4.684.28.8
Dried PepeaoPepeao, dried4220.62NANANA0115NANANANANA6.838.7
Boiled Potato SkinBoiled Potato Skin no Salt1110.140.0370.0140.045024.4NANANANA4.684.058.6
Sun-dried Chile PeppersSun-dried Hot Chile Peppers4598.241.150.0334.3309958.2NANANA40.7158.56
Dried ShallotsFreeze-dried Shallots4930.710.120.0140.26011454NANANA22.317.48.5
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt1870.140.0370.0140.045042NANANANA7.86.228.4
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
Potherb JuteRaw Potherb Jute480.350.0540.0030.1708.22NANANANANA6.66.75
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
Yeast extract spreadYeast extract spread2621.280000292.270009.2345.73
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
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum28.30.130.0310.0090.04806.12.85NANANA3.262.325.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour4712.760.61NANA01061.45NANANA18.613.65.26
Boiled BorageBoiled and Drained Borage35.41.150.28NA0.1805.03NANANANANA2.965.16
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
Boiled SpinachBoiled and Drained Spinach32.60.370.0610.130.02405.30.61NANANA3.44.25.06
Green SoybeansRaw Green Soybeans2089.641.10.534015.7NANANANA5.9518.45.03
PrunesRaw Dehydrated Prunes4811.030.084NA0.230126NANANANANA5.245
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.45
Chanterelle MushroomsRaw Chanterelle Mushrooms45.40.75NANANANA9.721.6401.6405.42.14.9
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.54.9
Jerusalem-artichokesRaw Jerusalem-artichokes1030.014000.001024.713.6NANANA2.272.834.8
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
BorageRaw Borage29.80.990.24NA0.1504.34NANANANANA2.554.68
Potato SkinRaw Potato Skin82.20.140.0370.0140.045017.6NANANANA3.543.644.6
Sprouted LentilsRaw Sprouted Lentils1500.780.0810.0540.26031.4NANANANANA12.74.55
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves29.80.310.160.0090.00704.80.98NANANA3.833.864.54
Boiled Potherb JuteBoiled and Drained Potherb Jute52.40.280.0430.0030.13010.31.4NANANA2.835.24.45
Young Lima BeansRaw Young Lima Beans1601.20.280.190.4028.62.1NANANA6.959.74.45
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.36124.45
Canned Hearts Of PalmHearts of palm, canned39.70.880.180.0270.2606.55NANANANA3.43.574.44
Dandelion GreensRaw Dandelion Greens63.80.990.240.0620.370131NANANA4.963.834.4
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1430.640.0750.050.24030NANANANANA12.54.4
MilletRaw Millet53661.020.172.860103NANANANA1215.64.27
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2410.710.0860.260.15046NANANANA8.08144.25
Canned Grape LeavesGrape leaves, canned982.80.441.20.21016.6NANANANA146.054.22
Tomato PasteCanned Tomato Paste1160.670.140.010.2202717.38.38.150.435.86.124.22
Kelp SeaweedRaw Kelp Seaweed610.790.350.0060.028013.60.85NANANA1.842.44.04
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
SpirulinaRaw Spirulina Seaweed370.550.190.060.09103.430.43NANANA0.578.43.95
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2300.680.0820.250.14043.8NANANANA7.65133.84
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.43.84
SpinachRaw Spinach32.60.550.0890.20.03705.150.60.210.160.0993.14.053.84
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry47610.190.0230.290106NANANANANA20.43.83
Barley flourBarley flour or meal4892.270.470.110.9901061.13NANANA14.3153.8
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained302202.70.112.8033NANANANA8.227.173.8
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked3420.720.02400.1088.875.717.7471110.34.83.77
Grape LeavesRaw Grape Leaves13230.481.20.21024.58.93NANANA15.67.943.73
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.73.73
Seeded RaisinsRaisins, seeded4200.770.250.0520.170111NANANANA9.643.573.67
Beet GreensRaw Beet Greens310.180.0280.0060.05806.140.71NANANA5.243.13.64
TriticaleTriticale4762.960.520.0861.20102NANANANANA18.53.64
Macronutrients in Top 100 Fruits, Vegetables & 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, vegetables & cereals , sorted by most amount of Iron per 5 ounces.
Top 5 fruits, vegetables & cereals with most amount of iron per 5 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Crude Rice Bran
- Raw Morel Mushrooms