Dried SpirulinaDried Spirulina Seaweed413.375.2184.930.52NA133014.307.13640.4
Dried Agar SeaweedSeaweed, agar, dried00.0140.310.294.30.43NA8220007.134.630.3
Dried ChivesFreeze-dried Chives48411.282.138.3632.83NA15309360NANA28.3
Rice BranCrude Rice Bran03.90.44810.55.77NA89.30006.972.726.3
Morel MushroomsRaw Morel Mushrooms00.0980.293.20.620.19NA12.8NANA292NANA17.3
Dried Ancho PeppersPeppers, ancho, dried14490.253.29.082.825NA9802.830NANA15.5
Wheat BranCrude Wheat Bran00.740.8219.23.11.85NA1120002.12.715
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers54761.71.710.50.693.15NA3250269305.6716214.7
Dried Pasilla PeppersPeppers, pasilla, dried25340.244.53102.256NA24109.070NANA14
Sun-dried TomatoesTomatoes, sun-dried62.40.750.69132.960.47NA96055.600.0146113
Irishmoss SeaweedRaw Irishmoss Seaweed8.50.0210.660.840.250.098NA25804.2501.237.112.6
Lemon Grass Raw Lemon Grass 00.0920.191.560.0710.11NA10603.70NANA11.6
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated69.50.0850.270.65NA0.043NA32.60.384.9621.30.95NA11.4
TeffRaw Teff00.550.384.771.340.68NANANANANA0.112.711
Raw AmaranthUncooked Amaranth Grain00.160.281.32.070.84NA11605.9501.7010.8
Dried LeeksFreeze-dried Leeks201.130.574.961.11.7NA51901670NANA10.8
Baked Potato SkinPotatoes, baked, skin, without salt1.40.170.154.341.20.87NA3101900.0572.49.98
Dried Goji BerriesGoji berries, driedNANANANANANANANANA68.6NANANA9.64
Dried Oriental RadishesRadishes, oriental, dried00.380.964.82.620.88NA4180000.0146.389.54
Chow MeinChow Mein Chinese Noodles00.80.566.7NA0.061NA1770001.187.59.1
Canned Small Ripe OlivesCanned Small Ripe Olives240.00400.0520.0210.013NA001.2802.3428.9
Wheat GermCrude Wheat Germ02.670.719.663.21.84NA398000NANA8.87
ParsleyFresh Parsley5970.120.141.860.570.13NA215018901.0623258.8
Dried PepeaoPepeao, dried01.170.54.2530.51.35NA227020NANA8.7
Boiled Potato SkinBoiled Potato Skin no Salt00.0450.0511.730.510.34NA1407.370NANA8.6
Sun-dried Chile PeppersSun-dried Hot Chile Peppers18770.111.712.31.361.15NA72.3044.504.451538.56
Dried ShallotsFreeze-dried Shallots1.40.430.141.422.37NA164055.300.265.538.5
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt00.10.113.150.840.7NA24021.70NANA8.4
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1010.0550.166.840.740.23NA9.920150NANA7.8
Oat BranRaw Oat Bran01.660.311.322.10.23NA73.70001.434.547.67
Dried LongansLongans, driedNA0.0570.711.4NANANANA039.7NANANA7.65
Soft White WheatWheat, soft white00.580.156.761.20.54NA580001.432.77.6
SeitanVital wheat gluten000000NA0000007.37
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0670.075NANANANANA0308NANANA7.2
Dark Rye FlourRye flour, dark1.40.450.366.052.070.63NA46.80003.878.367.04
Potherb JuteRaw Potherb Jute3940.190.771.80.10.85NA174052.40NANA6.75
OatsOats01.10.21.361.90.173179.4000NANA6.7
Barley Malt flourBarley malt flour1.40.440.4480.820.93NA5400.8500.813.16.68
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.10.78.370.620.062NA2590000.330.436.58
Raw QuinoaQuinoa, uncooked1.40.510.452.151.10.69NA2610NA03.4606.48
Hard white WheatWheat, hard white00.550.156.21.350.52NA540001.432.76.46
Raw SpeltUncooked Spelt00.520.169.71.50.3314.763.800NA1.15.16.3
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.820.0687.21.90.21NA3270000.16NA6.2
Enriched SemolinaSemolina, enriched01.150.818.50.820.15NA2590000.37NA6.2
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.820.0695.941.430.23NA3270000.160.146.1
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.80.0685.831.830.24NA327000NANA6
Buckwheat FlourWhole-groat Buckwheat Flour00.590.278.70.620.8221.476.50000.459.925.75
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1530.0030.36.20.80.095NA006.800.2722.35.75
Yeast extract spreadYeast extract spread033251816.520NA53670.7100005.73
Oat FlourPartially Debranned Oat Flour00.980.182.10.280.18NA45.40000.994.545.67
Millet FlourMillet flourNA0.590.18.531.80.53NA59.5NA0NA0.161.135.6
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum1830.030.231.020.060.17NA7103403.542025.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.420.277.581.430.27NA39.7NA000.752.75.26
Boiled BorageBoiled and Drained Borage3100.0840.231.330.0640.12NA140460NANA5.16
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.230.4NA980NA00.6525.13
Hulled BarleyBarley, hulled1.40.920.46.530.40.45NA270000.813.15.1
Whole Wheat FlourWhole-grain Wheat Flour00.710.237.030.850.58NA62.400012.75.1
Hard Red Spring WheatWheat, hard red spring00.710.168.11.330.48NA610001.432.75.1
Boiled SpinachBoiled and Drained Spinach7430.130.330.690.210.34NA20701402.957005.06
Green SoybeansRaw Green Soybeans12.80.620.252.340.210.092NA2340410NANA5.03
PrunesRaw Dehydrated Prunes1250.170.234.250.591.06NA2.83000NANA5
Durum WheatWheat, durum00.590.179.551.330.59NA61000NANA5
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.0210.35.81.530.062NA2.83NANA301NANA4.9
CornmealWhole-grain Yellow Cornmeal15.60.550.285.150.60.43NA35.40000.60.434.9
Jerusalem-artichokesRaw Jerusalem-artichokes1.40.280.0851.840.560.11NA18.405.6700.270.144.8
SorghumSorghum Grain00.470.145.230.520.63NA28.30000.71NA4.76
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.530.2711.31.130.4NA83.6NANANA0.241.284.72
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.850.0717.160.950.64NA3640000.0430.144.72
Canned Jumbo OlivesCanned Ripe Jumbo Olives240.00400.0310.0210.017NA002.1302.3424.7
BorageRaw Borage2980.0850.211.280.0580.12NA18.4049.60NANA4.68
Potato SkinRaw Potato Skin00.030.0541.460.430.34NA240160NANA4.6
Sprouted LentilsRaw Sprouted Lentils2.830.320.181.60.820.27NA142023.40NANA4.55
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves1130.0960.191.20.060.28NA35.401.401.361534.54
Boiled Potherb JuteBoiled and Drained Potherb Jute3670.130.271.260.10.81NA147046.800.991534.45
Young Lima BeansRaw Young Lima Beans140.310.152.10.350.29NA4803300.457.944.45
Whole Sorghum FlourWhole-grain Sorghum Flour00.470.0866.370.760.46NA35.4NA1.13NA0.719.074.45
Canned Hearts Of PalmHearts of palm, canned00.0160.0810.620.180.031NA55.30110NANA4.44
Dandelion GreensRaw Dandelion Greens7200.270.371.140.120.36NA38.3049.604.8811034.4
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils2.830.310.131.70.810.23NA950180NANA4.4
MilletRaw Millet00.60.416.71.20.54161200000.0711.284.27
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.480.170.990.430.3NA7101.40NANA4.25
Canned Grape LeavesGrape leaves, canned3730.0910.526.46.050.19NA11101602.541384.22
Tomato PasteCanned Tomato Paste1080.0850.224.360.20.31NA1703106.1164.22
Kelp SeaweedRaw Kelp Seaweed8.50.0710.210.670.910.003NA25504.2501.23944.04
Prune pureePrune puree1420.057NA3.540.61NANANANA6.1NANANA3.97
TamarindsRaw Tamarinds2.830.610.222.750.20.094NA2004.9600.143.973.97
Corn BranCrude Corn Bran5.670.0140.143.880.90.22NA5.670000.60.433.95
SpirulinaRaw Spirulina Seaweed4.250.310.481.70.460.048NA12.801.2800.693.543.95
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA0.390.150.90.370.27NA4800.990NANA3.84
CornYellow Corn Grain 15.60.550.285.140.60.88NA270000.690.433.84
SpinachRaw Spinach6650.110.271.030.0920.286.0227504002.886843.84
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.680.184.551.350.34NA85000NANA3.83
Barley flourBarley flour or meal00.520.168.90.210.5612.211.30000.813.13.8
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained910.270.545.150.680.45NA32.601440NANA3.8
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2550.0210.13.670.730.2NA1401.406.144.43.77
Grape LeavesRaw Grape Leaves19500.0570.53.350.330.57NA118015.702.831543.73
RyeRye grain1.40.450.366.052.070.42NA540001.28.363.73
Seeded RaisinsRaisins, seeded00.160.261.580.0640.27NA4.2507.650NANA3.67
Beet GreensRaw Beet Greens4480.140.310.570.350.15NA21.3042.502.135673.64
TriticaleTriticale00.590.192.031.870.2NA1030001.28NA3.64
Vitamins in Top 100 Fruits, Vegetables & Cereals with the highest Iron content per 5 oz
In the above table you can find and compare the amount of vitamins in all fruits, vegetables & cereals , sorted by most amount of Iron per 5 ounces.
Top 5 fruits, vegetables & cereals with most amount of iron per 5 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Crude Rice Bran
- Raw Morel Mushrooms