Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.418.5
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.610.6
TeffRaw Teff3672.380.450.140.94NA731.840.470.730.62813.37.63
Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.67.6
Dried Goji BerriesGoji berries, dried3490.390NANA07745.6NANANA1314.36.8
Chow MeinChow Mein Chinese Noodles47121.26.740.0983.47063.60NANANA6.7116.43
Canned Small Ripe OlivesCanned Small Ripe Olives116112.2800.6306.040NANANA1.60.846.3
Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA13236.26
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked3251.030.110.0120.49083NANANANANA4.95.5
Oat BranRaw Oat Bran2467.031.330.122.65066.21.45NANANA15.417.35.4
Dried LongansLongans, dried2860.4NANANA074NANANANANA4.95.4
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.75.37
SeitanVital wheat gluten3701.850.270.0480.76013.80NANANA0.6755.2
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2810.5NANANA072.5NA20.618.38.6364.75.1
Dark Rye FlourRye flour, dark3252.220.270.150.9068.62.30.230.221.824164.97
OatsOats3896.91.20.112.42066.3NANANANA10.6174.7
Barley Malt flourBarley malt flour3611.840.390.0950.86078.30.8NANANA7.110.34.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour3640.980.160.0220.39076.30.27NANANA2.710.34.64
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA7144.57
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.34.56
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.64.44
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched3600.580.160.0270.13079.3NANANANA1.46.64.36
Enriched SemolinaSemolina, enriched3601.050.150.0370.39073NANANANA3.912.74.36
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched3650.660.180.0310.150800.120.020.020.081.37.134.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked3580.520.140.0240.11079NANANANA2.86.54.23
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.64.06
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2390.760.0820.0090.36061.341.713.51315.48.23.64.06
Oat FlourPartially Debranned Oat Flour4049.11.60.153.2065.70.800.10.56.514.74
Millet FlourMillet flour3824.250.540.0442.55NA751.6601.260.33.510.83.94
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.63.7
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.2143.62
Hulled BarleyBarley, hulled3542.30.480.111073.50.8NANANA17.312.53.6
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.23.6
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.43.6
PrunesRaw Dehydrated Prunes3390.730.059NA0.16089NANANANANA3.73.52
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.73.52
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.13.45
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.63.36
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3622.680.350.0620.87NA732.60.20.20.61013.53.33
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry3741.030.290.0170.310810.330.020.110.211.87.53.33
Canned Jumbo OlivesCanned Ripe Jumbo Olives816.870.910.0410.5405.60NANANA2.50.973.32
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.433.14
MilletRaw Millet3784.20.720.122073NANANANA8.5113
Prune pureePrune puree2570.20.016NANA065391422.3NA3.32.12.8
TamarindsRaw Tamarinds2390.60.2700.059062.538.8NANANA5.12.82.8
Corn BranCrude Corn Bran2240.920.130.0130.41085.60NANANA798.362.8
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.42.7
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3360.710.140.0160.2074.6NANANANANA14.42.7
Barley flourBarley flour or meal3451.60.340.0770.7074.50.8NANANA1010.52.68
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2410.510.01700.074062.653.412.5337.97.33.42.66
RyeRye grain3381.630.20.110.660760.980.110.160.711510.32.63
Seeded RaisinsRaisins, seeded2960.540.180.0370.12078.5NANANANA6.82.522.6
TriticaleTriticale3362.10.370.0610.85072NANANANANA132.57
Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.912112.54
Raw Pearled BarleyBarley, pearled, raw3521.160.240.0550.51077.70.8NANANA15.69.92.5
Native PersimmonsRaw Native Persimmons1270.4NANANA033.5NANANANANA0.82.5
Roasted BuckwheatRoasted Buckwheat Groats3462.70.590.0620.77075NANANANA10.311.72.47
BulgurDry Bulgur3421.330.230.0230.520760.41NANANA12.512.32.46
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3613.860.540.0531.70770.64NANANA7.36.932.38
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed1330.420.0450.0050.2034NANANANANA22.26
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained1070.34NANANANA28.319.39100.014.90.562.2
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.32.2
RowalRaw Rowal11120.25NANANA24140.51.112.56.22.32.2
Wheat SproutsSprouted Wheat1981.270.210.0260.53042.5NANANANA1.17.52.14
Spinach Spaghetti Dry Spinach Spaghetti 3721.570.230.0740.570752.72NANANA10.613.42.13
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked2620.630.0350.0020.15069.762.2NANANA7.51.872.1
Cooked TeffTeff, cooked1010.65NANANA020NANANANA2.83.872.05
Raw Dried FigsFigs, dried, uncooked2490.930.1400.350644823250.079.83.32.03
Brown Rice FlourRice flour, brown3632.780.560.0420.95076.50.66NANANA4.67.231.98
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.71.96
Dried Zante CurrantsCurrants, zante, dried2900.220.0850.0120.03507762.332.53004.43.431.88
MulberriesRaw Mulberries430.390.0270.0010.2109.88.1NANANA1.71.441.85
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked1230.370.0740.0170.0740260.110.020.010.080.92.91.8
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.51.8
Dark RaisinsDark Seedless Raisins2990.250.0940.0140.039079.36534.730.504.53.31.8
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared1240.50.01700.017026.800000.62.181.77
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles52131.74.932150520.25NANANA1.910.31.76
Cooked KamutCooked Khorasan Wheat1320.830.077NANA027.63.07NANANA4.35.71.76
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1491.70.240.0360.540300.750.070.070.23.961.72
Dried LitchisLitchis, dried2771.20.270.180.18070.766NANANA4.63.81.7
Cooked SpeltSpelt, cooked1270.85NANANA026.4NANANANA3.95.51.67
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1591.50.240.0390.55NA31.50.850.070.070.24.65.821.65
ElderberriesRaw Elderberries730.50.0230.0850.16018.4NANANANA70.661.6
Passion-fruit, PurpleRaw Passion-fruit, Purple970.70.0590.0010.41023.411NANANA10.42.21.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked3700.550.110.0080.19081.7NANANANA2.86.81.6
Tapioca PearlsDry Tapioca Pearls3580.020.0050.0010.002088.73.35NANANA0.90.191.58
Black CurrantsRaw European Black Currants630.410.0340.0720.11015.4NANANANANA1.41.54
Cooked QuinoaQuinoa, cooked1201.920.230.0850.97021.30.87NANANA2.84.41.5
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked1300.210.0570.010.046028.6NANANANA0.32.381.5
RoselleRaw Roselle490.64NANANA011.3NANANANANA0.961.48
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1300.190.0510.0090.041028.7NANANANANA2.361.46
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked2430.320.0520.0160.07706657NANANA8.70.931.4
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids360.10.0230.0150.01508.947.62.73.911.10.771.37
Pearled BarleyCooked Pearled Barley1230.440.0930.0210.19028.20.28NANANA3.82.261.33
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids750.10.0220.0140.015019.3NANANANA0.80.741.32
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry3560.810.120.0290.3074NANANANA4.311.41.32
CarissaRaw Carissa621.3NANANA013.6NANANANANA0.51.3
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar770.250.0260.0030.12019.717NANANA2.71.161.3
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids910.10.0210.0140.015023.322NANANA1.10.731.3
Dry PastaDry Unenriched Pasta3711.50.280.0240.54074.72.670.110.120.483.2131.3
Macronutrients in Top 100 Fruits & Cereals with the highest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in all fruits & cereals , sorted by most amount of Iron per 100 grams.
Top 5 fruits & cereals with most amount of iron per 100 grams are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Dried Goji Berries