Dried SpirulinaDried Spirulina Seaweed2907.72.650.821.250243.1NANANA3.657.528.5
Dried Agar SeaweedSeaweed, agar, dried3060.30.0610.0010.0040812.97NANANA7.76.221.4
Dried ChivesFreeze-dried Chives3113.50.590.0731.3064.3NANANANA262120
Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.418.5
Morel MushroomsRaw Morel Mushrooms310.570.06500.22NA5.10.600.602.83.1212
Dried Ancho PeppersPeppers, ancho, dried2818.20.820.164.27051.4NANANANA21.61211
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.610.6
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers31430.450.151.46068.740.8NANANA21.31810.4
Dried Pasilla PeppersPeppers, pasilla, dried34516NANANA051NANANANA2712.49.83
Sun-dried TomatoesTomatoes, sun-dried2582.970.430.0111.1055.837.6NANANA12.3149.1
Irishmoss SeaweedRaw Irishmoss Seaweed490.160.0330.0010.002012.30.61NANANA1.31.58.9
Lemon Grass Raw Lemon Grass 990.490.120.0310.14025.3NANANANANA1.828.17
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated310.170.05NANANA5.62NANANANA4.51.868.07
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 LeeksFreeze-dried Leeks3212.10.280.690.47074.7NANANANA10.4157.6
Baked Potato SkinPotatoes, baked, skin, without salt1980.10.0260.010.0320461.4NANANA7.94.37.04
Dried Goji BerriesGoji berries, dried3490.390NANA07745.6NANANA1314.36.8
Dried Oriental RadishesRadishes, oriental, dried2710.720.220.210.12063.437.3NANANA247.96.73
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
ParsleyFresh Parsley360.790.130.0080.1206.330.85NANANA3.32.976.2
Dried PepeaoPepeao, dried2980.44NANANA081NANANANANA4.826.14
Boiled Potato SkinBoiled Potato Skin no Salt780.10.0260.010.032017.2NANANANA3.32.866.07
Sun-dried Chile PeppersSun-dried Hot Chile Peppers3245.80.810.0233.0607041NANANA28.710.66.04
Dried ShallotsFreeze-dried Shallots3480.50.0840.010.19080.738NANANA15.712.36
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt1320.10.0260.010.032029.6NANANANA5.54.45.94
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
Potherb JuteRaw Potherb Jute340.250.0380.0020.1205.8NANANANANA4.654.76
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
Yeast extract spreadYeast extract spread1850.9000020.41.60006.5244.04
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
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum200.090.0220.0060.03404.32NANANA2.31.643.74
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.63.7
Boiled BorageBoiled and Drained Borage250.810.2NA0.1303.55NANANANANA2.13.64
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
Boiled SpinachBoiled and Drained Spinach230.260.0430.0920.01703.750.43NANANA2.42.973.57
Green SoybeansRaw Green Soybeans1476.80.790.382.82011NANANANA4.2133.55
PrunesRaw Dehydrated Prunes3390.730.059NA0.16089NANANANANA3.73.52
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.73.52
Chanterelle MushroomsRaw Chanterelle Mushrooms320.53NANANANA6.861.1601.1603.81.53.47
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.13.45
Jerusalem-artichokesRaw Jerusalem-artichokes730.01000.001017.49.6NANANA1.623.4
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
BorageRaw Borage210.70.17NA0.1103.06NANANANANA1.83.3
Potato SkinRaw Potato Skin580.10.0260.010.032012.4NANANANA2.52.573.24
Sprouted LentilsRaw Sprouted Lentils1060.550.0570.0380.18022NANANANANA8.963.2
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves210.220.110.0060.00503.40.69NANANA2.72.723.2
Boiled Potherb JuteBoiled and Drained Potherb Jute370.20.030.0020.09407.31NANANA23.683.14
Young Lima BeansRaw Young Lima Beans1130.860.20.140.280201.48NANANA4.96.843.14
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.433.14
Canned Hearts Of PalmHearts of palm, canned280.620.130.0190.1804.62NANANANA2.42.523.13
Dandelion GreensRaw Dandelion Greens450.70.170.0440.2609.20.71NANANA3.52.73.1
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1010.450.0530.0350.17021.3NANANANANA8.83.1
MilletRaw Millet3784.20.720.122073NANANANA8.5113
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1700.50.0610.190.11032.5NANANANA5.79.83
Canned Grape LeavesGrape leaves, canned691.970.310.840.15011.7NANANANA9.94.272.98
Tomato PasteCanned Tomato Paste820.470.10.0070.15019125.855.750.34.14.322.98
Kelp SeaweedRaw Kelp Seaweed430.560.250.0040.0209.570.6NANANA1.31.682.85
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
SpirulinaRaw Spirulina Seaweed260.390.140.0420.06402.420.3NANANA0.45.92.8
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1620.480.0580.180.099031NANANANA5.49.32.7
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.42.7
SpinachRaw Spinach230.390.0630.140.02603.630.420.150.110.072.22.862.7
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
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained213141.90.0782023.3NANANANA5.85.062.68
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2410.510.01700.074062.653.412.5337.97.33.42.66
Grape LeavesRaw Grape Leaves932.120.340.860.15017.36.3NANANA115.62.63
RyeRye grain3381.630.20.110.660760.980.110.160.711510.32.63
Seeded RaisinsRaisins, seeded2960.540.180.0370.12078.5NANANANA6.82.522.6
Beet GreensRaw Beet Greens220.130.020.0040.04104.330.5NANANA3.72.22.57
TriticaleTriticale3362.10.370.0610.85072NANANANANA132.57
Macronutrients in Top 100 Fruits, Vegetables & 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, vegetables & cereals , sorted by most amount of Iron per 100 grams.
Top 5 fruits, vegetables & cereals with most amount of iron per 100 grams are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Crude Rice Bran
- Raw Morel Mushrooms