Rice BranCrude Rice Bran02.750.28347.44.07NA630004.91.918.5
Wheat BranCrude Wheat Bran00.520.5813.62.181.3NA790001.51.910.6
TeffRaw Teff00.390.273.360.940.48NANANANANA0.081.97.63
Raw AmaranthUncooked Amaranth Grain00.120.20.921.460.59NA8204.201.207.6
Dried Goji BerriesGoji berries, driedNANANANANANANANANA48.4NANANA6.8
Chow MeinChow Mein Chinese Noodles00.570.44.7NA0.043NA1250000.835.36.43
Canned Small Ripe OlivesCanned Small Ripe Olives170.00300.0370.0150.009NA000.901.651.46.3
Wheat GermCrude Wheat Germ01.90.56.82.261.3NA281000NANA6.26
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked710.0390.114.830.520.16NA7010.60NANA5.5
Oat BranRaw Oat Bran01.170.220.931.50.17NA5200013.25.4
Dried LongansLongans, driedNA0.040.51NANANANA028NANANA5.4
Soft White WheatWheat, soft white00.410.114.770.850.38NA4100011.95.37
SeitanVital wheat gluten000000NA0000005.2
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0470.053NANANANANA0218NANANA5.1
Dark Rye FlourRye flour, dark10.320.254.271.460.44NA330002.735.94.97
OatsOats00.760.140.961.350.122256000NANA4.7
Barley Malt flourBarley malt flour10.310.315.640.580.66NA3800.600.572.24.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour00.790.495.90.440.044NA1830000.230.34.64
Raw QuinoaQuinoa, uncooked10.360.321.520.770.49NA1840NA02.4404.57
Hard white WheatWheat, hard white00.390.114.40.950.37NA3800011.94.56
Raw SpeltUncooked Spelt00.360.116.841.070.2310.44500NA0.793.64.44
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.580.0485.11.340.15NA2310000.11NA4.36
Enriched SemolinaSemolina, enriched00.810.5760.580.1NA1830000.26NA4.36
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.580.0494.210.16NA2310000.110.14.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.570.0484.11.30.17NA231000NANA4.23
Buckwheat FlourWhole-groat Buckwheat Flour00.420.196.150.440.5815540000.3274.06
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1080.0020.214.380.560.067NA004.800.1915.74.06
Oat FlourPartially Debranned Oat Flour00.690.131.470.20.13NA320000.73.24
Millet FlourMillet flourNA0.410.07361.270.37NA42NA0NA0.110.83.94
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.30.195.3510.19NA28NA000.531.93.7
Whole Wheat PastaDry Whole-Wheat PastaNA0.410.228.70.870.28NA690NA00.461.43.62
Hulled BarleyBarley, hulled10.650.294.60.280.32NA190000.572.23.6
Whole Wheat FlourWhole-grain Wheat Flour00.50.174.960.60.41NA440000.711.93.6
Hard Red Spring WheatWheat, hard red spring00.50.115.70.940.34NA4300011.93.6
PrunesRaw Dehydrated Prunes880.120.1730.420.75NA2000NANA3.52
Durum WheatWheat, durum00.420.126.740.940.42NA43000NANA3.52
CornmealWhole-grain Yellow Cornmeal110.390.23.630.430.3NA250000.420.33.45
SorghumSorghum Grain00.330.0963.70.370.44NA200000.5NA3.36
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.370.197.950.80.28NA59NANANA0.170.93.33
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.60.055.050.670.45NA2570000.030.13.33
Canned Jumbo OlivesCanned Ripe Jumbo Olives170.00300.0220.0150.012NA001.501.651.43.32
Whole Sorghum FlourWhole-grain Sorghum Flour00.330.0614.50.540.33NA25NA0.8NA0.56.43.14
MilletRaw Millet00.420.294.70.850.3811.4850000.050.93
Prune pureePrune puree1000.04NA2.50.43NANANANA4.3NANANA2.8
TamarindsRaw Tamarinds20.430.151.940.140.066NA1403.500.12.82.8
Corn BranCrude Corn Bran40.010.12.740.640.15NA40000.420.32.8
CornYellow Corn Grain 110.390.23.630.420.62NA190000.490.32.7
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.480.133.20.950.24NA60000NANA2.7
Barley flourBarley flour or meal00.370.116.270.150.48.680000.572.22.68
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1800.0150.0742.60.520.14NA100104.333.12.66
RyeRye grain10.320.254.271.460.29NA380000.855.92.63
Seeded RaisinsRaisins, seeded00.110.181.10.0450.19NA305.40NANA2.6
TriticaleTriticale00.420.131.431.320.14NA730000.9NA2.57
Medium Rye flourRye flour, medium00.290.111.730.490.27NA340001.435.92.54
Raw Pearled BarleyBarley, pearled, raw10.190.114.60.280.26NA230000.022.22.5
Native PersimmonsRaw Native PersimmonsNANANANANANANANA066NANANA2.5
Roasted BuckwheatRoasted Buckwheat Groats00.220.275.141.230.35NA42000NANA2.47
BulgurDry Bulgur00.230.125.11.040.34NA270000.061.92.46
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour110.250.081.90.660.37NA250000.420.32.38
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed200.0080.062.030.360.054NA306.80NANA2.26
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drainedNA0.0330.310.470.0410.035NA8NA0.3NANA152.2
BuckwheatBuckwheat00.10.4371.230.2118.630000NANA2.2
RowalRaw Rowal19NANANANANANANANA26NANANA2.2
Wheat SproutsSprouted Wheat00.230.163.10.950.27NA3802.60NANA2.14
Spinach Spaghetti Dry Spinach Spaghetti 230.370.24.551.20.32NA480000.741522.13
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0080.151.370.150.072NA00700.0620.42.1
Cooked TeffTeff, cooked00.180.0330.91NA0.097NA180NANANANA2.05
Raw Dried FigsFigs, dried, uncooked00.0850.0820.620.430.11NA901.200.3515.62.03
Brown Rice FlourRice flour, brownNA0.440.086.341.60.74NA160000.6NA1.98
Wild RiceRaw Wild Rice10.120.266.731.070.39NA950000.821.91.96
Dried Zante CurrantsCurrants, zante, dried40.160.141.6NA0.3NA1004.700.113.31.88
MulberriesRaw Mulberries10.0290.10.62NA0.05NA6036.400.877.81.85
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.210.0192.30.320.16NA810000.0101.8
Brown RiceRaw Medium-grain Brown Rice00.410.0434.31.50.51NA20000NANA1.8
Dark RaisinsDark Seedless Raisins00.110.130.77NA0.17NA502.300.123.51.8
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.0750.0081.740.0560.05NA700000.0101.77
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.20.112.520.350.027NA170003.36.31.76
Cooked KamutCooked Khorasan WheatNA0.0950.032.3NA0.07NA110NANA0.24NA1.76
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.160.0993.130.270.093NA210000.230.61.72
Dried LitchisLitchis, dried00.010.573.1NA0.09NA12018300.311.61.7
Cooked SpeltSpelt, cooked00.10.032.57NA0.08NA1300NA0.26NA1.67
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.160.12.90.230.097NA20NANANA0.1NA1.65
ElderberriesRaw Elderberries300.070.060.50.140.23NA6036NANANA1.6
Passion-fruit, PurpleRaw Passion-fruit, Purple6400.131.5NA0.1NA1403000.020.71.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.180.0552.150.820.11NA7000NANA1.6
Tapioca PearlsDry Tapioca Pearls00.004000.140.008NA4000001.58
Black CurrantsRaw European Black Currants120.050.050.30.40.066NANA0181NA1NA1.54
Cooked QuinoaQuinoa, cooked00.110.110.41NA0.12NA420000.6301.5
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.170.0161.840.410.05NA58000NANA1.5
RoselleRaw Roselle140.0110.0280.31NANANANA012NANANA1.48
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.160.0161.50.40.059NA59000NANA1.46
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked000.160.930.250.13NA003.900.5331.4
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids380.0170.0410.180.110.044NA802.100.231.41.37
Pearled BarleyCooked Pearled Barley00.0830.0622.060.140.12NA160000.010.81.33
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids360.0160.0390.170.110.044NA8020NANA1.32
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.10.0260.880.490.05NA14000NANA1.32
CarissaRaw Carissa20.040.060.2NANANANA038NANANA1.3
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar100.0050.0211.50.180.038NA003.700.0651.3
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids360.0160.0390.170.110.044NA80200.231.41.3
Dry PastaDry Unenriched Pasta00.090.061.70.430.14NA180000.110.11.3
Vitamins in Top 100 Fruits & Cereals with the highest Iron content per 100 g
In the above table you can find and compare the amount of vitamins in all fruits & cereals , sorted by most amount of Iron per 100 grams.
Top 5 fruits & cereals with most amount of iron per 100 grams are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Dried Goji Berries