Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.225.87
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.24.9
MulberriesRaw Mulberries2330.910.0630.0020.48022.819NANANA3.953.354.3
RoselleRaw Roselle2041.3NANANA023NANANANANA1.963.02
KiwanoHorned melon2272.86NANANANA17NANANANANA4.052.57
Black CurrantsRaw European Black Currants1590.650.0540.110.17024.4NANANANANA2.222.44
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.032.2
ElderberriesRaw Elderberries1370.680.0320.120.22025.2NANANANA9.60.92.2
Acerola JuiceRaw Acerola Juice4351.30.30.190.202119.6NANANA1.31.742.17
Frozen StrawberriesStrawberries, frozen, unsweetened2860.310.0170.0660.089026136.25.771.0661.232.14
CarissaRaw Carissa1612.1NANANA022NANANANANA0.812.1
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.622.08
LemonRaw Lemons Without Peel3451.030.130.090.220328.62NANANA9.663.82.07
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.652.05
LimesRaw Limes3330.670.0730.0630.120355.63NANANA9.332.332
RowalRaw Rowal901.80.22NANANA21.512.70.450.9911.35.62.072
Native PersimmonsRaw Native Persimmons78.70.31NANANA026.4NANANANANA0.631.97
Dried Goji BerriesGoji berries, dried28.70.110NANA02213NANANA3.724.11.95
Dried LongansLongans, dried350.14NANANA026NANANANANA1.71.9
GroundcherriesRaw Groundcherries1891.32NANANA021NANANANANA3.61.9
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried35.60.18NANANA026NA7.336.53.072.141.681.8
Red CurrantsRaw Red And White Currants1790.360.030.0630.095024.6136.35.751.17.682.51.8
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.431.74
Lemon PeelRaw Lemon Peel2130.640.0830.0550.130348.87NANANA22.63.21.7
Frozen BoysenberriesBoysenberries, frozen, unsweetened2000.520.0180.10.2024.413.8NANANA10.62.21.7
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked420.320.0340.0040.15025.717.55.655.366.443.431.51.7
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked30.80.320.0340.0040.15025.6NANANANANA1.51.7
Passion-fruit, PurpleRaw Passion-fruit, Purple1030.720.0610.0010.4202411.5NANANA10.72.271.65
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.141.58
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.91.53
BlackberriesRaw Blackberries2331.140.0330.220.43022.311.35.65.370.1612.33.231.44
Mammy-appleRaw Mammy-apple1960.980.2700.15024.5NANANANA5.90.981.37
Frozen RaspberriesRed Frozen Raspberries1791.450.110.0340.027022.411.75.85.130.797.682.051.36
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.31.33
RaspberriesRaw Raspberries1921.250.0370.240.480238.54.53.580.3812.52.31.33
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.31.3
StrawberriesRaw Strawberries3130.940.0470.20.2802415.37.636.21.476.252.11.3
Oranges with Peel Raw Oranges with Peel 1590.480.0560.0250.07024.6NANANANA7.142.061.27
Frozen BlackberriesBlackberries, frozen, unsweetened1560.670.0230.130.25024.516.7NANANA7.81.841.25
Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.731.25
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.841.24
QuincesRaw Quinces1750.180.01800.086027NANANANA3.330.71.23
Casaba MelonsRaw Casaba Melons3570.360.0890.0790.061023.520.3NANANA3.23.961.2
OatsOats25.71.770.310.0290.62017NANANANA2.724.341.2
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.771.2
KumquatsRaw Kumquats1411.20.150.0660.17022.413NANANA9.152.651.2
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched27.80.160.0440.0080.036022NANANANA0.391.841.2
Enriched SemolinaSemolina, enriched27.80.290.0420.010.11020.2NANANANA1.13.521.2
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked280.150.0390.0070.032022NANANANA0.781.81.2
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched27.40.180.0490.0080.040220.0330.0050.0050.0220.361.951.2
TamarindsRaw Tamarinds420.250.1100.02502616.2NANANA2.131.171.17
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened2170.960.220.140.1502419.6NANANA3.4821.15
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.91.1
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked41.50.210.00700.031026225.213.73.273.031.41.1
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.71.1
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.81.1
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.91.06
PrunesRaw Dehydrated Prunes29.50.220.017NA0.047026.3NANANANANA1.11.04
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.041.04
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.81.03
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.231.02
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.531
SapodillaRaw Sapodilla1201.330.2300.013024NANANANA6.40.530.96
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.240.95
SoursopRaw Soursop1520.450.07700.1025.520.5NANANA51.50.91
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.350.87
Orange PeelRaw Orange Peel1030.210.0250.0110.03025.8NANANANA111.550.82
Raw Dried FigsFigs, dried, uncooked400.370.05800.14025.719.29.29.960.0283.941.330.82
ApricotsRaw Apricots2080.810.05600.1602319.31.964.9412.24.172.90.81
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked380.240.0130.0010.056026.623.7NANANA2.860.710.8
WatermelonRaw Watermelon3330.50.05300.1702520.7115.274.031.332.030.8
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.90.8
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.060.78
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.60.74
Prickly PearsRaw Prickly Pears2441.240.160.0560.45023.3NANANANA8.81.80.73
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.10.73
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.60.72
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.80.71
GooseberriesRaw Gooseberries2271.30.0860.10.62023NANANANA9.7720.7
Custard-appleRaw Custard-apple990.590.23NANA025NANANANA2.381.70.7
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.90.66
Dried Zante CurrantsCurrants, zante, dried34.50.0760.0290.0040.012026.521.511.210.301.51.20.65
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.860.64
Peaches, YellowRaw Yellow Peaches2560.640.0490.0050.22024.521.53.92512.23.852.330.64
Red Sour CherriesRaw Red Sour Cherries2000.60.140.0880.092024.41778.361.63.220.64
Sugar-applesRaw Sugar-apples1060.310.05100.043025NANANANA4.72.20.64
NectarinesRaw Nectarines2270.730.0570.0050.25024183.13.57113.862.40.64
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened970.160.0050.0290.057025.421NANANA4.270.680.63
Mamey SapoteRaw Mamey Sapote80.60.370.140.0660.00902616.26.186.463.34.351.170.63
Cantaloupe MelonsRaw Cantaloupe Melons2940.560.150.140.1024235.54.5312.82.652.470.62
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries1040.140.0070.0280.03902725NANANA1.980.550.61
Dried LitchisLitchis, dried360.430.0970.0640.066025.524NANANA1.661.370.61
JujubeRaw Jujube1270.25NANANA025.6NANANANANA1.50.61
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow1670.30.02500.1802423.8NANANA0.331.10.6
LoquatsRaw Loquats2130.430.0850.0280.16026NANANANA3.60.910.6
PapayasRaw Papayas2330.60.190.110.026025188.679.503.951.10.58
PineappleRaw Pineapple2000.240.0180.0340.046026.219.74.243.46122.81.080.58
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked410.130.0210.0070.03202723.5NANANA3.60.380.58
Sweet CherriesRaw Sweet Cherries1590.320.060.0410.043025.420.38.5210.50.243.331.70.57
Traditional PineappleTraditional Raw Pineapple2220.29NANANANA26.318.44.33.910NA1.220.56
Macronutrients in Top 100 Raw Fruits & Cereals with the highest Iron content per 100 kcal
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 calories.
Top 5 raw fruits & cereals with most amount of iron per 100 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Mulberries
- Raw Roselle
- Horned melon