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
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
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
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
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
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
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.76.23
MilletRaw Millet7508.371.430.2340145NANANANA17225.97
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
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
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
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
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
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked5201.250.0690.0040.290138123NANANA153.74.17
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
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.75153.57
Dried LitchisLitchis, dried5502.40.540.350.370140131NANANA9.137.543.37
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
Black CurrantsRaw European Black Currants1250.810.0670.140.21030.5NANANANANA2.783.06
RoselleRaw Roselle971.27NANANA022.4NANANANANA1.92.94
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked4820.640.10.0320.150131113NANANA17.31.852.78
CarissaRaw Carissa1232.58NANANA027NANANANANA0.992.6
Long-grain Brown RiceRaw Long-grain Brown Rice7286.351.170.0641.9201511.3001.37.14152.56
SemolinaSemolina, unenriched7142.10.30.0730.780145NANANANA7.74252.44
Wheat FlourUnenriched All-purpose White Wheat Flour7221.940.310.0440.7801510.54NANANA5.3620.52.32
KiwanoHorned melon87.32.5NANANANA15NANANANANA3.532.24
Deglet Noor DatesDates, deglet noor5600.770.0640.0060.03201491263939.547.2164.862.02
Red CurrantsRaw Red And White Currants1110.40.0340.0690.11027.414.676.41.28.532.782
GroundcherriesRaw Groundcherries1051.4NANANA022.2NANANANANA3.772
Dried PlumsRaw Dried Plums4760.750.170.0340.087012775.724.650.60.3144.331.85
Light Rye FlourRye flour, light7082.640.30.160.9901521.850.180.281.131619.51.8
Sweetened Dried BlueberriesBlueberries, dried, sweetened6294.960.40.322.260159134NANANA154.961.8
Medjool DatesDates, medjool5500.3NANANANA14913263.5671.0513.33.61.8
KumquatsRaw Kumquats1411.70.20.0930.25031.618.6NANANA133.731.7
Frozen BoysenberriesBoysenberries, frozen, unsweetened990.520.0180.0990.1902413.7NANANA10.52.21.7
Frozen BlackberriesBlackberries, frozen, unsweetened1270.850.030.160.3203121NANANA9.922.341.6
Lemon PeelRaw Lemon Peel930.60.0770.0520.13031.88.28NANANA212.981.6
Orange PeelRaw Orange Peel1920.40.0480.0220.058049.6NANANANA212.981.6
Oranges with Peel Raw Oranges with Peel 1250.60.0690.0320.087030.8NANANANA8.932.581.6
RiceRaw Regular Long-grain White Rice7241.30.360.0620.2901590.24NANANA2.58141.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7141.150.310.0540.250157NANANANANA131.6
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched7101.030.280.0480.230157NANANANANA131.6
SapodillaRaw Sapodilla1652.20.3800.022039.6NANANANA10.50.871.6
Mamey SapoteRaw Mamey Sapote2460.910.340.160.022063.74015.2168.110.72.881.55
Frozen RaspberriesRed Frozen Raspberries1111.60.130.0380.03025136.435.70.878.532.31.5
Green PlantainsRaw Green Plantains3020.140.240.0120.05NA72.84.542.022.160.364.372.51.5
Frozen StrawberriesStrawberries, frozen, unsweetened69.50.220.0120.0460.0620189.054.340.734.170.851.5
Dried Japanese PersimmonsPersimmons, japanese, dried5441.17NANANA0146NANANANA28.82.741.47
Dried Japanese PersimmonsPersimmons, japanese, dried5441.17NANANA0146NANANANA28.82.741.47
Dried Japanese PersimmonsPersimmons, japanese, dried5441.17NANANA0146NANANANA28.82.741.47
Dried Japanese PersimmonsPersimmons, japanese, dried5441.17NANANA0146NANANANA28.82.741.47
Custard-appleRaw Custard-apple2001.20.46NANA050NANANANA4.763.371.4
Mammy-appleRaw Mammy-apple1010.990.2700.16025NANANANA5.950.991.4
QuincesRaw Quinces1130.20.0200.097030.4NANANANA3.770.791.4
RaspberriesRaw Raspberries1031.30.0380.250.49023.78.774.663.70.4132.41.37
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened2040.320.010.060.1205243NANANA8.731.41.3
BlackberriesRaw Blackberries85.30.970.0280.190.370199.74.764.60.1410.52.761.23
LemonRaw Lemons Without Peel57.50.60.0770.0520.13018.54.96NANANA5.562.21.2
LimesRaw Limes59.50.40.0440.0380.0710213.35NANANA5.561.41.2
SoursopRaw Soursop1310.60.100.14033.427NANANA6.5521.2
Sugar-applesRaw Sugar-apples1870.580.09500.079047NANANANA8.734.11.2
Macronutrients in Top 100 Raw Fruits & Cereals with the highest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in raw fruits & cereals , sorted by most amount of Iron per 7 ounces.
Top 5 raw 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