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
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
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
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
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
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
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.433.14
MilletRaw Millet3784.20.720.122073NANANANA8.5113
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
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
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
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
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
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked2620.630.0350.0020.15069.762.2NANANA7.51.872.1
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
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.51.8
Dried LitchisLitchis, dried2771.20.270.180.18070.766NANANA4.63.81.7
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
Black CurrantsRaw European Black Currants630.410.0340.0720.11015.4NANANANANA1.41.54
RoselleRaw Roselle490.64NANANA011.3NANANANANA0.961.48
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked2430.320.0520.0160.07706657NANANA8.70.931.4
CarissaRaw Carissa621.3NANANA013.6NANANANANA0.51.3
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.541.3
SemolinaSemolina, unenriched3601.050.150.0370.39073NANANANA3.912.71.23
Wheat FlourUnenriched All-purpose White Wheat Flour3640.980.160.0220.39076.30.27NANANA2.710.31.17
KiwanoHorned melon441.26NANANANA7.56NANANANANA1.781.13
Deglet Noor DatesDates, deglet noor2820.390.0320.0030.01607563.419.6202482.451.02
Red CurrantsRaw Red And White Currants560.20.0170.0350.0530147.373.533.220.614.31.41
GroundcherriesRaw Groundcherries530.7NANANA011NANANANANA1.91
Dried PlumsRaw Dried Plums2400.380.0880.0170.0440643812.425.50.157.12.180.93
Light Rye FlourRye flour, light3571.330.150.0830.5076.70.930.090.140.5789.80.91
Sweetened Dried BlueberriesBlueberries, dried, sweetened3172.50.20.161.1408067.5NANANA7.52.50.9
Medjool DatesDates, medjool2770.15NANANANA7566.53233.70.536.71.80.9
KumquatsRaw Kumquats710.860.10.0470.120169.36NANANA6.51.880.86
Frozen BoysenberriesBoysenberries, frozen, unsweetened500.260.0090.050.0980126.9NANANA5.31.10.85
Frozen BlackberriesBlackberries, frozen, unsweetened640.430.0150.0820.16015.710.7NANANA51.180.8
Lemon PeelRaw Lemon Peel470.30.0390.0260.0630164.17NANANA10.61.50.8
Orange PeelRaw Orange Peel970.20.0240.0110.029025NANANANA10.61.50.8
Oranges with Peel Raw Oranges with Peel 630.30.0350.0160.044015.5NANANANA4.51.30.8
RiceRaw Regular Long-grain White Rice3650.660.180.0310.150800.12NANANA1.37.130.8
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched3600.580.160.0270.13079.3NANANANANA6.60.8
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched3580.520.140.0240.11079NANANANANA6.50.8
SapodillaRaw Sapodilla831.10.1900.011020NANANANA5.30.440.8
Mamey SapoteRaw Mamey Sapote1240.460.170.0820.011032207.6684.15.41.450.78
Frozen RaspberriesRed Frozen Raspberries560.810.0640.0190.015012.66.543.242.870.444.31.150.76
Green PlantainsRaw Green Plantains1520.070.120.0060.025NA36.72.31.021.10.182.21.250.75
Frozen StrawberriesStrawberries, frozen, unsweetened350.110.0060.0230.03109.134.562.172.020.372.10.430.75
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.380.74
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.380.74
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.380.74
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.380.74
Custard-appleRaw Custard-apple1010.60.23NANA025NANANANA2.41.70.71
Mammy-appleRaw Mammy-apple510.50.1400.079012.5NANANANA30.50.7
QuincesRaw Quinces570.10.0100.049015.3NANANANA1.90.40.7
RaspberriesRaw Raspberries520.650.0190.130.250124.42.351.860.26.51.20.69
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened1030.160.0050.030.05902621.8NANANA4.40.70.65
BlackberriesRaw Blackberries430.490.0140.0940.1909.64.882.42.30.075.31.40.62
LemonRaw Lemons Without Peel290.30.0390.0260.06309.32.5NANANA2.81.10.6
LimesRaw Limes300.20.0220.0190.036010.51.7NANANA2.80.70.6
SoursopRaw Soursop660.30.05100.06901713.5NANANA3.310.6
Sugar-applesRaw Sugar-apples940.290.04800.04023.6NANANANA4.42.060.6
Macronutrients in Top 100 Raw Fruits & Cereals with the highest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in raw fruits & cereals , sorted by most amount of Iron per 100 grams.
Top 5 raw 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