Rice BranCrude Rice Bran05.460.5667.514.78.08NA1250009.763.7736.8
Wheat BranCrude Wheat Bran01.041.15274.332.6NA1570002.963.7721
TeffRaw Teff00.770.546.671.870.96NANANANANA0.163.7715
Raw AmaranthUncooked Amaranth Grain00.230.41.832.91.17NA16308.3302.36015
Dried Goji BerriesGoji berries, driedNANANANANANANANANA96NANANA13.5
Wheat GermCrude Wheat Germ03.730.9913.54.52.58NA558000NANA12.4
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1410.0770.229.581.040.32NA140210NANA11
Oat BranRaw Oat Bran02.320.441.852.960.33NA10300026.3510.7
Dried LongansLongans, driedNA0.0790.992NANANANA055.6NANANA10.7
Soft White WheatWheat, soft white00.810.219.461.70.75NA81.400023.7710.7
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0930.11NANANANANA0432NANANA10
Dark Rye FlourRye flour, dark20.630.58.472.90.88NA65.50005.411.79.86
OatsOats01.50.281.92.680.2443.5111000NANA9.37
Raw QuinoaQuinoa, uncooked20.710.6331.530.97NA3650NA04.8409.07
Hard white WheatWheat, hard white00.770.218.71.90.73NA75.400023.779.05
Raw SpeltUncooked Spelt00.720.2213.62.120.4620.689.300NA1.577.148.8
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched01.150.095102.660.29NA4580000.22NA8.65
Enriched SemolinaSemolina, enriched01.61.13121.150.2NA3630000.52NA8.65
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched01.140.0978.320.33NA4580000.220.28.55
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked01.120.0958.162.560.34NA458000NANA8.4
Buckwheat FlourWhole-groat Buckwheat Flour00.830.3812.20.871.15301070000.64148.06
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2140.0040.428.71.10.13NA009.5300.38318.06
Millet FlourMillet flourNA0.820.14122.520.74NA83.3NA0NA0.221.67.8
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.590.3710.620.38NA55.6NA001.053.777.36
Hulled BarleyBarley, hulled21.30.579.140.560.63NA37.70001.134.377.14
Whole Wheat FlourWhole-grain Wheat Flour010.339.841.20.81NA87.30001.43.777.14
Hard Red Spring WheatWheat, hard red spring010.2211.31.860.67NA85.300023.777.14
PrunesRaw Dehydrated Prunes1750.230.335.940.831.48NA3.97000NANA7
Durum WheatWheat, durum00.830.2413.41.860.83NA85.3000NANA7
CornmealWhole-grain Yellow Cornmeal220.760.47.20.840.6NA49.60000.830.66.85
SorghumSorghum Grain00.660.197.30.730.88NA39.70000.99NA6.67
Whole Sorghum FlourWhole-grain Sorghum Flour00.650.128.921.070.64NA49.6NA1.6NA0.9912.76.23
MilletRaw Millet00.840.589.371.70.7622.61690000.0991.85.97
TamarindsRaw Tamarinds3.970.850.33.850.280.13NA27.806.9500.25.565.56
Corn BranCrude Corn Bran7.940.020.25.431.260.3NA7.940000.830.65.54
CornYellow Corn Grain 220.760.47.20.841.23NA37.70000.970.65.38
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked3570.030.155.141.020.28NA200208.66.155.28
RyeRye grain20.630.58.472.90.58NA75.40001.711.75.2
Medium Rye flourRye flour, medium00.570.233.430.980.53NA67.50002.8411.75.04
Raw Pearled BarleyBarley, pearled, raw20.380.239.140.560.52NA45.60000.044.374.96
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0131NANANA4.96
BulgurDry Bulgur00.460.23102.060.68NA53.60000.123.774.9
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour220.490.163.771.30.73NA49.60000.830.64.72
BuckwheatBuckwheat00.20.84142.440.423759.5000NANA4.37
RowalRaw Rowal37.7NANANANANANANANA51NANANA4.37
Wheat SproutsSprouted Wheat00.450.316.131.880.53NA75.405.160NANA4.25
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0160.292.720.30.14NA001400.1240.54.17
Raw Dried FigsFigs, dried, uncooked00.170.161.230.860.21NA1802.400.69314.03
Brown Rice FlourRice flour, brownNA0.880.1612.63.161.46NA31.80001.2NA3.93
Wild RiceRaw Wild Rice20.230.5213.42.120.78NA1890001.633.773.9
Dried Zante CurrantsCurrants, zante, dried7.940.320.283.2NA0.59NA2009.3300.226.553.73
MulberriesRaw Mulberries20.0580.21.23NA0.099NA12072.201.7315.53.67
Brown RiceRaw Medium-grain Brown Rice00.820.0858.552.961NA39.7000NANA3.57
Dried LitchisLitchis, dried00.021.136.15NA0.18NA24036300.623.183.37
ElderberriesRaw Elderberries59.50.140.120.990.280.46NA12071.4NANANA3.18
Passion-fruit, PurpleRaw Passion-fruit, Purple12700.262.98NA0.2NA27.8059.500.041.43.18
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.360.114.261.640.21NA14000NANA3.18
Black CurrantsRaw European Black Currants240.0990.0990.60.790.13NANA0359NA2NA3.06
RoselleRaw Roselle27.80.0220.0560.62NANANANA024NANANA2.94
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked000.321.840.490.25NA007.7401.055.952.78
CarissaRaw Carissa3.970.0790.120.4NANANANA075.4NANANA2.6
Long-grain Brown RiceRaw Long-grain Brown Rice01.070.19132.10.959.945.60001.21.22.56
SemolinaSemolina, unenriched00.560.166.571.150.2NA143000NANA2.44
Wheat FlourUnenriched All-purpose White Wheat Flour00.240.0792.50.870.087NA51.60000.120.62.32
KiwanoHorned melon140.050.031.120.360.13NA5.95NA10.5NANANA2.24
Deglet Noor DatesDates, deglet noor00.10.132.531.170.33NA37.700.7900.0995.362.02
Red CurrantsRaw Red And White Currants3.970.0790.0990.20.130.14NA16081.400.2222
GroundcherriesRaw Groundcherries71.40.220.0795.56NANANANA022NANANA2
Dried PlumsRaw Dried Plums77.40.10.373.730.840.41NA7.9401.200.851181.85
Light Rye FlourRye flour, light00.660.181.61.30.46NA45.60001.6511.71.8
Sweetened Dried BlueberriesBlueberries, dried, sweetened140.180.252.3NA0.3NA24047.204.661181.8
Medjool DatesDates, medjool140.0990.123.21.60.49NA29.8NA00NA5.361.8
KumquatsRaw Kumquats29.80.0730.180.850.410.071NA33.708700.301.7
Frozen BoysenberriesBoysenberries, frozen, unsweetened5.950.110.0731.520.50.11NA12506.1501.7315.51.7
Frozen BlackberriesBlackberries, frozen, unsweetened120.0580.0912.40.30.12NA67.506.1502.3239.31.6
Lemon PeelRaw Lemon Peel5.950.120.160.790.630.34NA25.8025600.501.6
Orange PeelRaw Orange Peel41.70.240.181.80.970.35NA59.50270NA0.5NA1.6
Oranges with Peel Raw Oranges with Peel 25.80.20.0990.990.650.18NA59.50141NANANA1.6
RiceRaw Regular Long-grain White Rice00.140.0973.1820.330160000.220.21.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.140.0953.182.660.29NA18000NANA1.6
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.140.0953.182.560.34NA12000NANA1.6
SapodillaRaw Sapodilla5.9500.040.40.50.073NA27.8029NANANA1.6
Mamey SapoteRaw Mamey Sapote140.0260.232.840.791.43NA14045.6NA4.2NA1.55
Frozen RaspberriesRed Frozen Raspberries7.940.180.21.340.80.12NA55.603501.5NA1.5
Green PlantainsRaw Green PlantainsNA0.20.21.11.050.14NA55.6NA40NANANA1.5
Frozen StrawberriesStrawberries, frozen, unsweetened3.970.0440.0730.920.210.056NA33.7081.800.584.371.5
Dried Japanese PersimmonsPersimmons, japanese, dried75.4NA0.0580.36NANANANA000NANA1.47
Dried Japanese PersimmonsPersimmons, japanese, dried75.4NA0.0580.36NANANANA000NANA1.47
Dried Japanese PersimmonsPersimmons, japanese, dried75.4NA0.0580.36NANANANA000NANA1.47
Dried Japanese PersimmonsPersimmons, japanese, dried75.4NA0.0580.36NANANANA000NANA1.47
Custard-appleRaw Custard-apple3.970.160.20.990.270.44NANA038NANANA1.4
Mammy-appleRaw Mammy-apple240.040.0790.790.20.2NA27.8027.8NANANA1.4
QuincesRaw Quinces3.970.040.060.40.160.079NA5.95029.8NANANA1.4
RaspberriesRaw Raspberries3.970.0640.0751.20.650.116.841.705201.7315.51.37
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened5.950.0380.0890.460.30.067NA51.6032.701.43131.3
BlackberriesRaw Blackberries220.040.0521.30.550.06NA49.6041.702.3239.31.23
LemonRaw Lemons Without Peel20.0790.040.20.380.16NA22010500.301.2
LimesRaw Limes3.970.060.040.40.430.085NA16057.700.441.21.2
SoursopRaw Soursop00.140.0991.80.50.12NA27.804100.160.791.2
Sugar-applesRaw Sugar-apples00.220.221.750.450.4NA27.8072NANANA1.2
Vitamins in Top 100 Raw Fruits & Cereals with the highest Iron content per 7 oz
In the above table you can find and compare the amount of vitamins in raw fruits & cereals , sorted by most amount of Iron per 7 ounces.
Top 5 raw fruits & cereals with most amount of iron per 7 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Dried Goji Berries