Rice BranCrude Rice Bran02.60.2732.373.86NA600004.671.817.6
Canned Small Ripe OlivesCanned Small Ripe Olives440.00800.0960.0390.023NA002.3304.273.6216.2
Wheat BranCrude Wheat Bran00.730.8193.031.8NA1100002.072.6414.7
MulberriesRaw Mulberries6.980.20.74.33NA0.35NA42025406.0754.413
Canned Jumbo OlivesCanned Ripe Jumbo Olives630.01100.0810.0560.044NA005.5606.15.212.3
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids3170.140.341.480.880.37NA66.7017.501.911.711.4
RoselleRaw Roselle85.70.0670.171.9NANANANA073.5NANANA9.06
Seedless Raspberries PureeRaspberries, puree, seedless14.60.660.733.62.270.44NA212NA47NA11.3NA7.9
KiwanoHorned melon47.70.170.13.851.250.43NA20.5NA36NANANA7.7
Grapes, canned, thompson seedless, water pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquids150.230.170.980.310.49NA22.507.500.9873.57.35
Black CurrantsRaw European Black Currants570.240.241.431.90.31NANA0862NA4.76NA7.33
Cooked Oat BranOat bran, cooked01.20.261.081.630.19NA45000NANA6.6
Oat BranRaw Oat Bran01.430.271.141.80.2NA63.40001.233.96.6
ElderberriesRaw Elderberries1230.290.252.050.580.95NA24.70148NANANA6.58
Acerola JuiceRaw Acerola Juice3260.260.785.22.670.052NA183020870NA2.3518.36.52
Frozen StrawberriesStrawberries, frozen, unsweetened170.190.323.960.930.24NA146035302.5196.43
CarissaRaw Carissa9.680.190.290.97NANANANA0184NANANA6.34
TeffRaw Teff00.320.222.750.770.39NANANANANA0.0651.556.24
LemonRaw Lemons Without Peel10.30.410.211.031.970.83NA114054801.5506.2
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drainedNA0.0930.881.30.110.098NA22.4NA0.84NANA41.56.17
Raw AmaranthUncooked Amaranth Grain00.0940.160.751.20.48NA66.303.400.9606.15
Cooked TeffTeff, cooked00.540.0982.7NA0.29NA53.50NANANANA6.1
LimesRaw Limes200.30.222.170.43NA80029102.266
RowalRaw Rowal51.4NANANANANANANANA69.7NANANA5.95
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0156NANANA5.9
Dried Goji BerriesGoji berries, driedNANANANANANANANANA41.6NANANA5.85
Dried LongansLongans, driedNA0.0420.521.05NANANANA029.4NANANA5.66
GroundcherriesRaw Groundcherries2040.620.2316NANANANA062.3NANANA5.66
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.050.057NANANANANA0232NANANA5.43
Red CurrantsRaw Red And White Currants10.70.210.270.540.340.38NA43022000.54595.36
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids1440.0640.160.680.420.18NA32080NANA5.3
Wheat GermCrude Wheat Germ01.570.425.681.91.1NA234000NANA5.2
Lemon PeelRaw Lemon Peel190.380.512.552.041.1NA83082301.605.1
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar390.0190.0825.90.710.15NA0014.400.2319.55.1
Frozen BoysenberriesBoysenberries, frozen, unsweetened180.320.224.61.50.34NA378018.605.246.85.1
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed450.0180.144.580.80.12NA6.77015.30NANA5.1
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1360.0030.275.50.710.084NA006.0300.2419.75.1
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked65.50.0360.14.450.480.15NA6.4609.80NANA5.1
Canned Prune JuicePrune juice, canned00.0680.33.30.450.92NA0017.300.5114.45
Passion-fruit, PurpleRaw Passion-fruit, Purple19800.44.64NA0.31NA43.309300.0622.164.95
Soft White WheatWheat, soft white00.360.0944.20.750.33NA360000.891.684.74
Dark Rye FlourRye flour, dark0.920.290.233.941.350.41NA30.50002.525.454.6
Cherries, sour, canned, water pack, drainedCherries, sour, canned, water pack, drainedNA0.180.461.860.290.34NANA02.14NANA584.57
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.520.0465.630.790.38NA1980000.02404.4
BlackberriesRaw Blackberries76.70.140.184.51.930.21NA174014708.161384.33
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids1190.0530.130.550.350.15NA26.406.600.764.64.3
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.180.0194.20.140.12NA1690000.02404.3
SeitanVital wheat gluten000000NA0000004.2
Mammy-appleRaw Mammy-apple70.60.120.242.350.610.59NA82.4082.4NANANA4.1
Chow MeinChow Mein Chinese Noodles00.360.253NA0.027NA79.60000.533.384.1
Plums, canned, purple, light syrup pack, solids and liquidsPlums, canned, purple, light syrup pack, solids and liquids570.0760.191.40.340.13NA14.301.900.8620.54.1
Frozen RaspberriesRed Frozen Raspberries21.40.480.543.62.150.33NA15009404NA4.07
Peaches, canned, water pack, solids and liquidsPeaches, canned, water pack, solids and liquids3380.110.246.50.630.24NA37.5036.306.1321.34
Hard white WheatWheat, hard white00.340.0953.840.840.32NA33.30000.891.674
Cooked KamutCooked Khorasan WheatNA0.220.0685.24NA0.16NA250NANA0.55NA4
RaspberriesRaw Raspberries11.50.180.223.451.90.3219.8121015105454
Canned Tamarind NectarTamarind nectar, canned00.0160.0160.370.190.037NA5.26037.4NA0.630.533.95
Cooked SpeltSpelt, cooked00.240.0716.07NA0.19NA30.700NA0.61NA3.94
Raw SpeltUncooked Spelt00.320.16.070.950.29.234000NA0.73.23.94
Barley Malt flourBarley malt flour0.830.260.264.70.480.54NA31.600.500.471.833.9
StrawberriesRaw Strawberries9.380.230.213.61.170.441.8225055102.720.63.84
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour00.650.414.870.360.036NA1510000.190.253.82
Oranges with Peel Raw Oranges with Peel 620.480.242.41.570.44NA1430338NANANA3.8
Canned Blackberry JuiceBlackberry juice, canned47.40.0950.143.52NA0.17NA79089.207.11203.8
Raspberries PureeRaspberries Puree with Seeds27.30.440.492.51.70.2NA164NA79.6NA4.2NA3.76
Frozen BlackberriesBlackberries, frozen, unsweetened280.140.225.660.710.29NA159014.505.5933.75
Pineapple, canned, water pack, solids and liquidsPineapple, canned, water pack, solids and liquids18.80.870.242.80.940.69NA4707200.0942.83.75
Corn BranCrude Corn Bran5.360.0130.133.660.850.2NA5.360000.560.43.74
Raw QuinoaQuinoa, uncooked0.820.290.261.240.630.4NA1500NA0203.73
Cooked QuinoaQuinoa, cooked00.270.281.03NA0.31NA1050001.5803.73
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquidsGrapes, canned, thompson seedless, heavy syrup pack, solids and liquids120.120.0870.490.160.26NA1203.9500.5138.73.7
QuincesRaw Quinces10.50.110.161.050.430.21NA15.8079NANANA3.7
Casaba MelonsRaw Casaba Melons00.160.332.50.91.75NA85.7023400.5426.83.64
OatsOats00.590.110.741.040.0921743000NANA3.64
Buckwheat FlourWhole-groat Buckwheat Flour00.370.175.50.390.5213.548.40000.296.273.64
KumquatsRaw Kumquats63.40.160.381.80.880.15NA72018500.6303.63
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.480.044.241.10.12NA1930000.092NA3.63
Enriched SemolinaSemolina, enriched00.680.4850.480.086NA1530000.22NA3.63
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.470.043.451.10.14NA194000NANA3.54
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.470.043.450.830.13NA1900000.090.0823.54
TamarindsRaw Tamarinds2.50.540.192.430.180.083NA17.604.400.133.53.5
Peaches, dried, sulfured, stewed, with added sugarPeaches, dried, sulfured, stewed, with added sugar26.20.0150.0554.040.480.1NA009.90NANA3.5
Frozen LoganberriesLoganberries, frozen110.270.194.61.330.35NA142083.504.7542.53.5
Boiled BulgurCooked Bulgur00.210.13.61.240.3NA650000.0361.83.47
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.30.540.19NA42.30000.461.23.46
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened2870.290.220.891.160.44NA32.601100.339.83.46
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.390.0374.230.950.12NA134000NANA3.44
Grapefruit, sections, canned, water pack, solids and liquidsGrapefruit, sections, canned, water pack, solids and liquids00.330.182.0810.17NA75018200.7503.4
Canned With Sucralose Guava NectarGuava nectar, with sucralose, canned12.50.0310.0311.06NA0.056NA25013300.386.253.38
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.380.0373.450.920.14NA136000NANA3.37
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.270.174.830.910.17NA25.3NA000.481.73.35
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquidsCherries, sour, red, canned, extra heavy syrup pack, solids and liquids920.0420.10.430.280.12NA18.4050NANA3.3
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2240.0190.0923.220.640.18NA12.401.2405.43.863.3
Bottled Lime JuiceUnsweetened Canned or Bottled Lime Juice14.30.470.0432.330.940.39NA11409101.77.143.3
Hard Red Spring WheatWheat, hard red spring00.460.15.20.850.31NA39.20000.921.733.3
Prune pureePrune puree1170.047NA2.90.5NANANANA5NANANA3.27
Pearled BarleyCooked Pearled Barley00.20.155.030.330.28NA390000.0241.953.24
Wheat SproutsSprouted Wheat00.340.234.681.430.4NA57.603.940NANA3.24
Cherries, sweet, canned, juice pack, solids and liquidsCherries, sweet, canned, juice pack, solids and liquids33.30.10.132.260.710.17NA22.201401.287.783.22
Orange-grapefruit juice, canned or bottled, unsweetenedOrange-grapefruit juice, canned or bottled, unsweetened420.390.212.340.980.16NA98020300.980.73.2
Vitamins in Top 100 Fruits & Cereals with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of vitamins in all fruits & cereals , sorted by most amount of Iron per 300 calories.
Top 5 fruits & cereals with most amount of iron per 300 calories are:
- Crude Rice Bran
- Canned Small Ripe Olives
- Crude Wheat Bran
- Raw Mulberries
- Canned Ripe Jumbo Olives