Dried SpirulinaDried Spirulina Seaweed1206.1NA28.51951.9NA11813637.2104824.68
Dried Agar SeaweedSeaweed, agar, dried6250.61NA21.47704.3NA5211257.41025.88.7
Dried ChivesFreeze-dried Chives8130.69NA206401.35NA51829609.4705.122
Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.13
SoybeansRaw Soybeans2771.66NA15.72802.5NA70417971824.98.54
Whole Sesame SeedsDried Whole Sesame Seeds9754.1NA14.63512.46NA62946834.4117.754.7
Morel MushroomsRaw Morel Mushrooms430.63NA12190.59NA1944112.2212.0389.6
Dried Ancho PeppersPeppers, ancho, dried610.51NA111131.28NA20124112.9431.4222.6
MothbeansRaw Mothbeans1500.69NA113811.82NA48911918.2301.929.7
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.9
White BeansRaw White Beans2400.98NA10.41901.8NA301179513163.6711.3
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1341.4NA10.41881.9NA32731703.71932.42
Dried Pasilla PeppersPeppers, pasilla, dried970.42NA9.831301.58NA26722223.2891.415
Sun-dried TomatoesTomatoes, sun-dried1101.42NA9.11941.85NA35634275.5107214.6
Irishmoss SeaweedRaw Irishmoss Seaweed720.15NA8.91440.37NA157630.7671.9581.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.34NA8.85924.54NA12338099.477.85.23
Black Turtle BeansRaw Black Turtle Beans1601NA8.71601NA44015003.292.211
Common CowpeasRaw Common Cowpeas1100.85NA8.271841.53NA42411129163.3712
Kidney BeansRaw All Types Kidney Beans1430.96NA8.21401.02NA40714063.2242.811.8
Lemon Grass Raw Lemon Grass 650.27NA8.17605.22NA1017230.762.2370.6
Hemp SeedsHulled Hemp Seeds701.6NA7.957007.6NA165012002659.94.96
Small White BeansRaw Small White Beans1730.64NA7.731831.28NA445154213122.811.7
ChiaDried Chia Seeds6310.92NA7.73352.72NA86040755.2164.65.8
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.3
Dried LeeksFreeze-dried Leeks3600.66NA7.61612.63NA34624005.7350.662
Mungo BeansRaw Mungo Beans1380.98NA7.572671.53NA3799838.2383.3511
Large Lima BeansRaw Large Lima Beans810.74NA7.52241.67NA38517247.2182.8310
Red LentilsRaw Pink Or Red Lentils481.3NA7.4591.7NA294668073.67.82
Watermelon Seed KernelsDried Watermelon Seed Kernels540.69NA7.35151.6NA755648NA9910.25.05
Dried Goji BerriesGoji berries, dried190NANA6.8NANANANANANA298NA7.5
Pink BeansRaw Pink Beans1300.81NA6.771821.38NA41514641382.5510
Mung BeansRaw Mung Beans1320.94NA6.741891.04NA36712468.2152.689.05
Dried Oriental RadishesRadishes, oriental, dried6291.63NA6.731700.54NA20434940.72782.1319.7
Broadbeans Raw Broadbeans 1030.82NA6.71921.63NA42110628.2133.1411
Red Kidney BeansRaw Red Kidney Beans830.72.26.71381.1NA40613593.2122.811.8
Cashew NutsRaw Cashew Nuts372.2NA6.682921.66NA59366020125.85.2
LentilsRaw Lentils350.75NA6.5471.4NA2816770.163.278.26
Soy FlourRaw Full-fat Soy Flour2062.92NA6.374292.2831449425157.5133.925.16
Sesame Seed KernelsDried Hulled Sesame Seed Kernels601.4NA6.363451.44NA66737034.4476.733.75
Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.311
ParsleyFresh Parsley1380.15NA6.2500.16NA585540.1561.0787.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans810.67NA6.21881.7NA37014037132.612
Dried PepeaoPepeao, dried1135.07NA6.141461.15NA11670845.3707.511
Sun-dried Chile PeppersSun-dried Hot Chile Peppers450.23NA6.04880.82NA15918703.5911.027.15
Dried ShallotsFreeze-dried Shallots1830.43NA61041.4NA29616505.7591.932
FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.96
Pine NutsDried Pine Nuts161.32NA5.532518.83.285755970.726.452.28
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked380.49NA5.5570.41NA1621351NA100.787.5
Navy BeansRaw Navy Beans1470.83NA5.51751.4NA40711851153.6512
Great Northern BeansRaw Great Northern Beans1750.84NA5.471891.42NA447138713142.310.7
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.55
Dried LongansLongans, dried450.81NA5.4460.25NA196658NA480.2217.6
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate3500.19NA5.36300.61NA971218.970.884.6
Sunflower SeedsDried Sunflower Seed Kernels781.8NA5.253251.95NA66064553954.73
Pigeon Peas Raw Pigeon Peas 1301.06NA5.231831.8NA36713928.2172.7610.6
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried630.23NA5.1NA31NA68217050.3920
Pinto BeansRaw Pinto Beans1130.89NA5.071761.15NA411139328122.2811.3
Black BeansRaw Black Beans1230.84NA51711.06NA35214833.253.6511
Cranberry BeansRaw Cranberry Beans1270.79NA51560.92NA372133212.763.6312.4
Adzuki BeansRaw Adzuki Beans661.1NA51271.73NA38112543.155.0413.4
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.8
Chickpea flourChickpea flour (besan)450.91NA4.861661.6NA3188468.3642.810.3
Potherb JuteRaw Potherb Jute2080.26NA4.76640.12NA835590.980.7987.7
Split Green PeasRaw Split Green Peas460.81NA4.73631.2NA33485210.753.58.7
OatsOats540.63NA4.71774.916052342925.423.978.22
HazelnutsNuts, hazelnuts or filberts1141.73NA4.71636.18NA2906802.402.455.3
PeanutsRaw Peanuts921.14NA4.61681.93NA3767057.2183.276.5
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.3
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched90.11NA4.36351.1NA108861511.1613
Enriched SemolinaSemolina, enriched170.19NA4.36470.62NA13618689.411.0512.7
Chickpeas Raw Chickpeas 570.66NA4.3792.13NA2527180242.767.68
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched280.22NA4.3251.1NA1151151551.111.6
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked30.21NA4.23231.04NA95761511.113.3
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.1211
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked280.36NA4.06420.31NA1199960.570.5732
Millet FlourMillet flour140.54NA3.941191NA28522432.742.638.67
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.37
AlmondsNuts, almonds2691.03NA3.72702.1845.34817334.113.124.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.36
Hulled BarleyBarley, hulled330.5NA3.61331.94NA26445237.7122.779.44
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.7
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8
Green SoybeansRaw Green Soybeans1970.13NA3.55650.55NA1946201.5150.9967.5
Dried PilinutsNuts, pilinuts, dried1450.96NA3.533022.3NA575507NA32.972.77
PrunesRaw Dehydrated Prunes720.61NA3.52640.31NA1121058NA50.754
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
Chanterelle MushroomsRaw Chanterelle Mushrooms150.35NA3.47130.29NA575062.290.7190
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.3
French BeansRaw French Beans1860.44NA3.41881.2NA304131613181.910.8
Jerusalem-artichokesRaw Jerusalem-artichokes140.14NA3.4170.06NA784290.740.1278
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried721.3NA3.381153.7NA169768NA342.579.96
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.4
Dried CoconutDried Coconut Meat260.8NA3.32902.75NA20654318.53723
BorageRaw Borage930.13NA3.3520.35NA534700.9800.293
Potato SkinRaw Potato Skin300.42NA3.24230.6NA384130.3100.3583.3
Minerals in Top 100 Raw Cereals, Fruits, Legumes, Vegetables, Nuts & Oils with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in raw cereals, fruits, legumes, vegetables, nuts & oils , sorted by most amount of Iron per 100 grams.
Top 5 raw cereals, fruits, legumes, vegetables, nuts & oils with most amount of iron per 100 grams are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Crude Rice Bran
- Raw Soybeans