Rice BranCrude Rice Bran62741.48.280.63140991.80.40.40.9941.726.536.8
Wheat BranCrude Wheat Bran4298.431.250.334.0501280.81NANANA853121
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.415
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.32715
Dried Goji BerriesGoji berries, dried6930.770NANA015391NANANA25.828.313.5
Chow MeinChow Mein Chinese Noodles9354213.40.196.901260NANANA13.321.612.8
Canned Small Ripe OlivesCanned Small Ripe Olives23021.64.5201.250120NANANA3.181.6712.5
Wheat GermCrude Wheat Germ71419.33.31.4310.50103NANANANA264612.4
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked6452.040.220.0240.960165NANANANANA9.711
Oat BranRaw Oat Bran488142.640.245.2501312.88NANANA30.634.310.7
Dried LongansLongans, dried5680.79NANANA0147NANANANANA9.7210.7
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.210.7
SeitanVital wheat gluten7343.670.540.0951.5027.40NANANA1.214910.3
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried5580.99NANANA0144NA4136.317129.3710
Dark Rye FlourRye flour, dark6454.40.530.291.801364.60.460.443.5747.231.69.86
OatsOats77213.72.40.224.80132NANANANA2133.59.37
Barley Malt flourBarley malt flour7163.650.770.191.701551.6NANANA1420.49.35
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour7221.940.310.0440.7801510.54NANANA5.3620.59.2
Raw QuinoaQuinoa, uncooked730121.40.525.90127NANANANA14289.07
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.49.05
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.2298.8
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7141.150.310.0540.250157NANANANA2.78138.65
Enriched SemolinaSemolina, enriched7142.10.30.0730.780145NANANANA7.74258.65
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7241.30.360.0620.2901590.240.040.040.162.58148.55
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked7101.030.280.0480.230157NANANANA5.56138.4
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.3720258.06
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked4741.50.160.0180.7101228326.825.430.616.37.168.06
Oat FlourPartially Debranned Oat Flour802183.20.296.3201301.600.20.9913297.94
Millet FlourMillet flour7588.431.060.0875.06NA1493.302.50.66.9521.37.8
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour6593.870.85NANA01482.02NANANA26197.36
Whole Wheat PastaDry Whole-Wheat Pasta6995.80.850.142.101465.440.60.481.3518.327.57.2
Hulled BarleyBarley, hulled7034.560.960.22201461.6NANANA34.324.87.14
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.27.14
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.67.14
PrunesRaw Dehydrated Prunes6731.450.12NA0.320177NANANANANA7.347
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA277
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.5166.85
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.3216.67
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7185.30.70.121.7NA1455.160.40.41.220276.6
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry7422.040.580.0340.6101610.650.040.220.423.57156.6
Canned Jumbo OlivesCanned Ripe Jumbo Olives16113.61.80.0811.080110NANANA4.961.926.6
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.76.23
MilletRaw Millet7508.371.430.2340145NANANANA17225.97
Prune pureePrune puree5100.40.032NANA012977.427.644.3NA6.554.175.56
TamarindsRaw Tamarinds4741.20.5400.12012477NANANA105.565.56
Corn BranCrude Corn Bran4451.830.260.0260.8101700NANANA15716.65.54
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.75.38
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry6671.40.270.0320.40148NANANANANA28.55.36
Barley flourBarley flour or meal6853.180.660.151.3801481.6NANANA20215.3
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked47810.03400.1501241062565.715.714.56.735.28
RyeRye grain6713.230.390.211.301511.940.220.321.43020.55.2
Seeded RaisinsRaisins, seeded5871.070.350.0730.240156NANANANA13.555.14
TriticaleTriticale6674.150.730.121.70143NANANANANA265.1
Medium Rye flourRye flour, medium69330.360.191.201502.20.240.121.823.421.65.04
Raw Pearled BarleyBarley, pearled, raw6992.30.480.11101541.6NANANA3119.74.96
Native PersimmonsRaw Native Persimmons2520.79NANANA066.5NANANANANA1.64.96
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.34.9
BulgurDry Bulgur6792.640.460.0461.0301510.81NANANA2524.44.9
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.84.72
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed2640.830.0890.010.39067.7NANANANANA44.5
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained2120.67NANANANA56.238.318200.029.721.14.37
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.34.37
RowalRaw Rowal2203.970.49NANANA47.4280.992.22512.34.564.37
Wheat SproutsSprouted Wheat3932.520.410.0521.05084.4NANANANA2.2154.25
Spinach Spaghetti Dry Spinach Spaghetti 7383.10.450.151.1201485.4NANANA2126.54.23
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked5201.250.0690.0040.290138123NANANA153.74.17
Cooked TeffTeff, cooked2001.3NANANA039.4NANANANA5.567.684.07
Raw Dried FigsFigs, dried, uncooked4941.850.2900.6801279545.449.20.1419.46.554.03
Brown Rice FlourRice flour, brown7205.51.10.0831.901521.3NANANA9.1314.33.93
Wild RiceRaw Wild Rice7082.140.310.60.7501494.96NANA1.3312.329.23.9
Dried Zante CurrantsCurrants, zante, dried5750.440.170.0240.069015312464.55908.736.83.73
MulberriesRaw Mulberries85.30.770.0540.0020.41019.416NANANA3.372.863.67
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.730.150.0340.15051.70.220.040.020.161.85.773.6
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.75153.57
Dark RaisinsDark Seedless Raisins5930.50.190.0280.07701571296960.508.936.553.55
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2460.990.03400.03405300001.24.333.5
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles1034639.8429.601030.5NANANA3.7720.53.5
Cooked KamutCooked Khorasan Wheat2621.650.15NANA054.86.1NANANA8.5311.33.5
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2963.40.480.0711.07059.71.50.140.140.47.74123.4
Dried LitchisLitchis, dried5502.40.540.350.370140131NANANA9.137.543.37
Cooked SpeltSpelt, cooked2521.7NANANA052.5NANANANA7.74113.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3162.980.470.0771.1NA62.51.70.140.140.49.1311.53.27
ElderberriesRaw Elderberries1450.990.0460.170.32036.5NANANANA141.33.18
Passion-fruit, PurpleRaw Passion-fruit, Purple1921.40.120.0020.81046.422.2NANANA20.64.373.18
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked7341.10.220.0160.380162NANANANA5.5613.53.18
Tapioca PearlsDry Tapioca Pearls7100.040.010.0020.00401766.65NANANA1.80.383.14
Black CurrantsRaw European Black Currants1250.810.0670.140.21030.5NANANANANA2.783.06
Cooked QuinoaQuinoa, cooked2383.80.460.171.93042.31.73NANANA5.568.732.96
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2580.420.110.020.091056.7NANANANA0.64.722.96
RoselleRaw Roselle971.27NANANA022.4NANANANANA1.92.94
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2580.380.10.0180.081057NANANANANA4.72.9
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked4820.640.10.0320.150131113NANANA17.31.852.78
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids71.40.20.0460.030.03017.7155.367.7422.21.532.7
Pearled BarleyCooked Pearled Barley2440.870.180.0420.380560.56NANANA7.544.52.64
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids1490.20.0440.0280.03038.3NANANANA1.61.472.6
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry7061.60.230.0580.60147NANANANA8.5322.52.6
CarissaRaw Carissa1232.58NANANA027NANANANANA0.992.6
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar1530.50.0520.0060.2303933.7NANANA5.362.32.6
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids1810.20.0420.0280.0304644NANANA2.21.452.58
Dry PastaDry Unenriched Pasta73630.550.0481.0701485.30.220.240.956.35262.58
Macronutrients in Top 100 Fruits & Cereals with the highest Iron content per 7 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 7 ounces.
Top 5 fruits & cereals with most amount of iron per 7 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Dried Goji Berries