Dried SpirulinaDried Spirulina Seaweed23812NA56.63873.77NA234270514.320803.979.3
Dried Agar SeaweedSeaweed, agar, dried12401.2NA42.515288.53NA103223314.720211.517.2
Dried ChivesFreeze-dried Chives16131.36NA39.712702.68NA1028587418.7139103.97
Roasted Sesame SeedsRoasted Whole Sesame Seeds19634.9NA29.37064.95NA126694368.32214.26.55
Whole Sesame SeedsDried Whole Sesame Seeds19358.1NA296974.9NA124892968.32215.49.3
Morel MushroomsRaw Morel Mushrooms85.31.24NA2437.71.16NA3858164.3741.74.03178
Dried Ancho PeppersPeppers, ancho, dried1211NA21.72242.54NA39947855.7585.32.845
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2662.76NA20.63733.76NA64962917.343834.83.97
Dried Pasilla PeppersPeppers, pasilla, dried1920.84NA19.52583.14NA53044096.351772.7829.4
Sun-dried TomatoesTomatoes, sun-dried2182.82NA183853.66NA7066801112123.9529
Irishmoss SeaweedRaw Irishmoss Seaweed1430.3NA17.72860.73NA3121251.41333.87161
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels912.67NA17.511759NA2447160518.71415.510.4
Lemon Grass Raw Lemon Grass 1290.53NA16.211910.4NA20014351.4124.43140
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels1032.53NA1610918.9NA2330156418.735.7154.03
ChiaDried Chia Seeds12521.83NA15.36655.4NA170780811031.89.111.5
TeffRaw Teff3571.6NA1536518.3NA8518478.73247.217.5
Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.4
Dried LeeksFreeze-dried Leeks7141.3NA153195.23NA687476311.369.51.33.97
Watermelon Seed KernelsDried Watermelon Seed Kernels1071.36NA14.410223.2NA14981286NA19620.310
Dried Goji BerriesGoji berries, dried377NANA13.5NANANANANANA591NA15
Dried Oriental RadishesRadishes, oriental, dried12483.24NA13.43371.07NA40569341.45524.2339
Cashew NutsRaw Cashew Nuts73.44.36NA13.35793.3NA1177131039.52411.510.3
Canned Small Ripe OlivesCanned Small Ripe Olives1750.5NA12.57.940.04NA5.95161.814590.44159
ParsleyFresh Parsley2740.3NA12.3990.32NA11510990.21112.12174
Dried PepeaoPepeao, dried22410NA122902.3NA2301405901391522
Sun-dried Chile PeppersSun-dried Hot Chile Peppers89.30.45NA121751.63NA31637116.951812.0214
Roasted CashewsDry Roasted Cashew Nuts89.34.4NA125161.64NA972112123.231.8113.37
Dried ShallotsFreeze-dried Shallots3630.84NA122062.8NA587327411.31173.833.97
FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.614
Pine NutsDried Pine Nuts31.82.63NA1149817.56.5114111851.43.9712.84.52
Dried LongansLongans, dried89.31.6NA10.7910.49NA3891306NA950.4435
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.7
Sunflower SeedsDried Sunflower Seed Kernels1553.57NA10.46453.87NA13101280105189.929.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1250.46NA10NA61.7NA13543109.920.7740
Potherb JuteRaw Potherb Jute4130.51NA9.451270.24NA16511091.8161.57174
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.3
HazelnutsNuts, hazelnuts or filberts2263.42NA9.3332312.3NA57513494.7604.8610.5
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.619
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.522
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2443.47NA8.734311NA61514988.1404.965
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.222
Roasted PistachiosDry Roasted Pistachio Nuts2122.57NA82162.47NA931199820124.643.67
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.67
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt1393.63NA7.542564.2NA229216871575.9510.52.4
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum1370.26NA7.4235.70.7NA85.311290.61050.4184
Roasted AlmondsDry Roasted Almonds5322.2NA7.45544.43NA93514153.975.956.574.8
AlmondsNuts, almonds5342.05NA7.365364.329095514558.1426.28.75
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour65.50.94NA7.362326.75NA64178225.25.955.8724.6
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.7
Boiled BorageBoiled and Drained Borage2020.28NA7.221130.76NA1099741.81750.44182
Whole Wheat PastaDry Whole-Wheat Pasta57.50.99NA7.22545.9NA681861154125.916.3
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.3
Hard Red Spring WheatWheat, hard red spring49.60.81NA7.142468.05NA6596751403.975.525.3
Boiled SpinachBoiled and Drained Spinach2700.35757.11731.86NA1119252.981391.5181
Green SoybeansRaw Green Soybeans3910.25NA7.041291.1NA38512302.9829.81.96134
Dried PilinutsNuts, pilinuts, dried2881.9NA75994.6NA11411006NA5.955.95.5
PrunesRaw Dehydrated Prunes1431.2NA71270.62NA2222100NA9.921.57.94
Durum WheatWheat, durum67.51.1NA72865.98NA10088551773.978.2621.7
Chanterelle MushroomsRaw Chanterelle Mushrooms29.80.7NA6.925.80.57NA11310044.37181.4178
CornmealWhole-grain Yellow Cornmeal120.38NA6.852520.99NA47857030.869.53.620.4
Jerusalem-artichokesRaw Jerusalem-artichokes27.80.28NA6.7533.70.12NA1558511.47.940.24155
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1432.6NA6.72287.36NA3351524NA67.55.119.8
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.6
Canned Jumbo OlivesCanned Ripe Jumbo Olives1870.45NA6.67.940.04NA5.95181.814590.44167
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds1091.37NA6.575200.98NA1831824NA35.720.48.93
BorageRaw Borage1850.26NA6.551030.69NA1059331.81590.4185
Potato SkinRaw Potato Skin59.50.84NA6.4345.61.2NA75.48200.6200.69165
Sprouted LentilsRaw Sprouted Lentils49.60.7NA6.3773.41NA3436391.2223134
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves85.30.26NA6.3575.40.7NA1578691.8160.4184
Boiled Potherb JuteBoiled and Drained Potherb Jute4190.51NA6.231230.24NA14310911.8221.57173
Young Lima BeansRaw Young Lima Beans67.50.63NA6.231152.4NA2709273.57161.55139
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.4
Canned Hearts Of PalmHearts of palm, canned1150.26NA6.275.42.77NA1293511.48452.3179
Dandelion GreensRaw Dandelion Greens3710.34NA6.1571.40.68NA1317880.991510.81170
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils27.80.67NA6.1569.51NA3045641.2203.18136
Pinyon Pine NutsDried Pinyon Pine Nuts162.05NA6.074648.6NA69.51246NA1438.511.7
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.2
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1150.19NA5.951191.1NA23215002.981831.53111
Canned Grape LeavesGrape leaves, canned5743.65NA5.927.80.58NA67.557.51.856620.79151
Tomato PasteCanned Tomato Paste71.40.72NA5.983.30.6NA165201210.51171.25146
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.08
Kelp SeaweedRaw Kelp Seaweed3330.26NA5.662400.4NA83.31771.44622.44162
Roasted PecansDry Roasted Pecans1432.3NA5.562627.8NA5818417.942102.22
TamarindsRaw Tamarinds1470.17NA5.56183NANA22412462.5855.60.262.3
SpirulinaRaw Spirulina Seaweed241.2NA5.5437.70.37NA222521.41940.4180
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1030.17NA5.381070.98NA19812822.781651.37115
CornYellow Corn Grain 140.62NA5.382520.96NA41757030.869.54.420.6
SpinachRaw Spinach1960.26NA5.381571.8NA97110721571.05181
Roasted Macadamia NutsDry Roasted Macadamia Nuts1391.13NA5.262346.02NA39372023.27.942.563.2
Grape LeavesRaw Grape Leaves7200.82NA5.21895.67NA1815401.8181.33146
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.2621
Seeded RaisinsRaisins, seeded55.60.6NA5.1459.50.53NA14916371.255.60.3633
Beet GreensRaw Beet Greens2320.38NA5.11390.78NA81.415121.84480.75181
PecansPecans nuts1392.4205.022408.93315508147.54097
Native PersimmonsRaw Native Persimmons53.6NANA4.96NANANA51.6615NA2NA128
Boiled Green SoybeansBoiled and Drained Green Soybeans2880.23NA4.961191NA31410702.7827.81.8136
Roasted BuckwheatRoasted Buckwheat Groats33.71.24NA4.94393.2NA63363516.7224.816.7
Dried BeechnutsNuts, beechnuts, dried21.33NA4.902.66NA02018NA75.40.7113
Boiled Young Lima BeansBoiled and Drained Young Lima Beans63.50.61NA4.861472.5NA25811313.9733.71.57133
BrazilnutsDried Brazilnuts3183.46NA4.827462.43NA1439130838045.958.066.8
Minerals in Top 100 Whole Fruits, Vegetables, Nuts & Cereals with the highest Iron content per 7 oz
In the above table you can find and compare the amount of minerals in whole fruits, vegetables, nuts & cereals , sorted by most amount of Iron per 7 ounces.
Top 5 whole fruits, vegetables, nuts & cereals with most amount of iron per 7 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds