Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.8329.3
Canned Small Ripe OlivesCanned Small Ripe Olives73.30.01300.160.0650.039NA003.8807.16.0327
Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.424.5
MulberriesRaw Mulberries11.60.341.177.2NA0.58NA69.804230109121.5
Canned Jumbo OlivesCanned Ripe Jumbo Olives1050.01900.140.0930.074NA009.260108.6420.5
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids5280.240.572.461.460.61NA11102903.219.419
RoselleRaw Roselle1430.110.293.16NANANANA0122NANANA15
Seedless Raspberries PureeRaspberries, puree, seedless24.41.11.25.983.80.73NA354NA78NA18.8NA13
KiwanoHorned melon79.50.280.176.422.080.72NA34NA60.2NANANA13
Grapes, canned, thompson seedless, water pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquids250.390.291.630.510.81NA37.5012.501.6312312.3
Black CurrantsRaw European Black Currants950.40.42.43.160.52NANA01437NA7.94NA12.2
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA11
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.511
ElderberriesRaw Elderberries2050.480.413.420.961.58NA410247NANANA11
Acerola JuiceRaw Acerola Juice5430.431.38.74.460.087NA304034783NA3.930.411
Frozen StrawberriesStrawberries, frozen, unsweetened28.60.310.536.61.540.4NA243058904.1431.410.7
CarissaRaw Carissa160.320.481.6NANANANA0306NANANA10.6
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.610.4
LemonRaw Lemons Without Peel17.20.690.341.723.281.38NA190091402.6010.3
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drainedNA0.151.462.20.190.16NA37.4NA1.4NANA6910.3
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.6010.3
Cooked TeffTeff, cooked00.910.164.5NA0.48NA890NANANANA10
LimesRaw Limes33.30.50.333.333.60.72NA133048503.671010
RowalRaw Rowal85.6NANANANANANANANA116NANANA9.9
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0260NANANA9.84
Dried Goji BerriesGoji berries, driedNANANANANANANANANA69.3NANANA9.74
Dried LongansLongans, driedNA0.070.871.75NANANANA049NANANA9.44
GroundcherriesRaw Groundcherries3401.040.3826.4NANANANA0104NANANA9.43
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0840.094NANANANANA0387NANANA9.06
Red CurrantsRaw Red And White Currants180.360.450.890.570.63NA71.4036600.89988.93
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids2400.110.261.130.70.29NA53.3013.30NANA8.8
Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA8.7
Lemon PeelRaw Lemon Peel320.640.854.263.41.83NA1380137202.6608.5
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar650.0320.149.861.180.25NA002400.3932.58.5
Frozen BoysenberriesBoysenberries, frozen, unsweetened300.530.377.672.50.56NA63003108.7788.5
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed750.030.237.631.340.2NA11.3025.60NANA8.5
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2260.0040.449.151.180.14NA001000.4338.5
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1090.060.177.420.80.24NA10.8016.30NANA8.48
Canned Prune JuicePrune juice, canned00.110.495.530.751.54NA002900.85248.3
Passion-fruit, PurpleRaw Passion-fruit, Purple33000.677.73NA0.52NA72015500.13.68.25
Soft White WheatWheat, soft white00.60.1671.250.56NA60.30001.52.87.9
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.087.65
Cherries, sour, canned, water pack, drainedCherries, sour, canned, water pack, drainedNA0.30.773.10.490.56NANA03.57NANA967.6
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.860.0779.41.30.63NA3290000.04107.36
BlackberriesRaw Blackberries1280.230.37.53.20.35NA2910244013.62307.2
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids1980.0880.210.920.580.24NA4401101.267.77.14
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.03270.230.2NA2820000.0407.14
SeitanVital wheat gluten000000NA0000007.03
Mammy-appleRaw Mammy-apple1180.20.393.9210.98NA1370137NANANA6.86
Chow MeinChow Mein Chinese Noodles00.60.425NA0.046NA1330000.885.636.83
Plums, canned, purple, light syrup pack, solids and liquidsPlums, canned, purple, light syrup pack, solids and liquids950.130.312.360.570.21NA2403.1701.43346.83
Frozen RaspberriesRed Frozen Raspberries35.70.790.896.033.60.55NA250015706.7NA6.8
Peaches, canned, water pack, solids and liquidsPeaches, canned, water pack, solids and liquids5630.190.4111.040.4NA62.5060.4010.235.46.67
Hard white WheatWheat, hard white00.570.166.41.40.54NA55.60001.482.786.67
Cooked KamutCooked Khorasan WheatNA0.360.118.73NA0.27NA41.70NANA0.91NA6.67
RaspberriesRaw Raspberries19.20.310.375.753.160.5333202025208.37756.63
Canned Tamarind NectarTamarind nectar, canned00.0260.0260.610.320.061NA8.77062.3NA1.050.886.58
Cooked SpeltSpelt, cooked00.410.1210NA0.31NA5100NA1.02NA6.57
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.336.57
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.056.52
StrawberriesRaw Strawberries15.60.380.346.031.950.732.97375091904.5334.46.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.080.688.10.60.06NA2510000.320.416.37
Oranges with Peel Raw Oranges with Peel 1030.790.43.972.60.74NA2380563NANANA6.35
Canned Blackberry JuiceBlackberry juice, canned790.160.245.87NA0.28NA13201490122006.3
Raspberries PureeRaspberries Puree with Seeds45.50.730.824.22.80.34NA273NA133NA7NA6.27
Frozen BlackberriesBlackberries, frozen, unsweetened470.230.369.431.180.48NA266024.209.141556.25
Pineapple, canned, water pack, solids and liquidsPineapple, canned, water pack, solids and liquids31.31.450.414.661.561.16NA78012000.164.76.25
Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.676.23
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.306.2
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.6306.2
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquidsGrapes, canned, thompson seedless, heavy syrup pack, solids and liquids19.70.20.140.820.270.43NA19.706.5800.8664.56.2
QuincesRaw Quinces17.50.180.261.750.710.35NA26.30132NANANA6.14
Casaba MelonsRaw Casaba Melons00.270.554.141.52.9NA143038900.8944.66.07
OatsOats00.980.181.241.740.152872000NANA6.07
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.46.06
KumquatsRaw Kumquats1060.260.633.021.460.25NA120030901.0606.06
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.80.0677.071.860.2NA3210000.15NA6.06
Enriched SemolinaSemolina, enriched01.130.798.30.810.14NA2540000.36NA6.06
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.790.0675.741.80.24NA323000NANA5.9
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.790.0675.741.40.22NA3160000.150.145.9
TamarindsRaw Tamarinds4.20.90.324.050.30.14NA29.307.3200.215.865.86
Peaches, dried, sulfured, stewed, with added sugarPeaches, dried, sulfured, stewed, with added sugar43.70.0240.0926.740.80.17NA0016.50NANA5.83
Frozen LoganberriesLoganberries, frozen180.450.317.642.20.59NA236013907.9715.8
Boiled BulgurCooked Bulgur00.340.176.022.070.5NA1080000.0635.8
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.520.3310.50.90.31NA70.50000.7725.77
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened4780.480.371.51.930.73NA54.3018.500.5416.35.76
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.640.0627.061.60.19NA223000NANA5.73
Grapefruit, sections, canned, water pack, solids and liquidsGrapefruit, sections, canned, water pack, solids and liquids00.540.293.461.670.28NA125030301.2505.7
Canned With Sucralose Guava NectarGuava nectar, with sucralose, canned210.0520.0521.77NA0.094NA41.7022200.6310.45.63
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.630.0625.741.530.23NA227000NANA5.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.450.288.051.520.29NA42NA000.82.865.6
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquidsCherries, sour, red, canned, extra heavy syrup pack, solids and liquids1540.070.170.710.460.19NA30.708.330NANA5.53
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked3730.0310.155.371.070.3NA20.702.07096.435.5
Bottled Lime JuiceUnsweetened Canned or Bottled Lime Juice240.790.0713.91.570.64NA190015202.86125.48
Hard Red Spring WheatWheat, hard red spring00.770.178.681.420.51NA65.30001.532.95.47
Prune pureePrune puree1950.078NA4.860.84NANANANA8.37NANANA5.45
Pearled BarleyCooked Pearled Barley00.340.258.40.550.47NA650000.0413.255.4
Wheat SproutsSprouted Wheat00.570.397.82.40.67NA9606.570NANA5.4
Cherries, sweet, canned, juice pack, solids and liquidsCherries, sweet, canned, juice pack, solids and liquids55.60.170.223.761.180.28NA3702302.13135.37
Orange-grapefruit juice, canned or bottled, unsweetenedOrange-grapefruit juice, canned or bottled, unsweetened69.80.650.353.91.630.27NA163033801.631.165.35
Vitamins in Top 100 Fruits & Cereals with the highest Iron content per 500 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 500 calories.
Top 5 fruits & cereals with most amount of iron per 500 calories are:
- Crude Rice Bran
- Canned Small Ripe Olives
- Crude Wheat Bran
- Raw Mulberries
- Canned Ripe Jumbo Olives