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
Roasted Sesame SeedsRoasted Whole Sesame Seeds9892.47NA14.83562.5NA63847534.4117.163.3
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
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
Lemon Grass Raw Lemon Grass 650.27NA8.17605.22NA1017230.762.2370.6
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels521.28NA8.075504.5NA11747889.4187.642.03
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
Watermelon Seed KernelsDried Watermelon Seed Kernels540.69NA7.35151.6NA755648NA9910.25.05
Dried Goji BerriesGoji berries, dried190NANA6.8NANANANANANA298NA7.5
Dried Oriental RadishesRadishes, oriental, dried6291.63NA6.731700.54NA20434940.72782.1319.7
Cashew NutsRaw Cashew Nuts372.2NA6.682921.66NA59366020125.85.2
Canned Small Ripe OlivesCanned Small Ripe Olives880.25NA6.340.02NA380.97350.2280
ParsleyFresh Parsley1380.15NA6.2500.16NA585540.1561.0787.7
Dried PepeaoPepeao, dried1135.07NA6.141461.15NA11670845.3707.511
Sun-dried Chile PeppersSun-dried Hot Chile Peppers450.23NA6.04880.82NA15918703.5911.027.15
Roasted CashewsDry Roasted Cashew Nuts452.22NA62600.83NA49056511.7165.61.7
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
Dried LongansLongans, dried450.81NA5.4460.25NA196658NA480.2217.6
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
Sunflower SeedsDried Sunflower Seed Kernels781.8NA5.253251.95NA66064553954.73
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried630.23NA5.1NA31NA68217050.3920
Potherb JuteRaw Potherb Jute2080.26NA4.76640.12NA835590.980.7987.7
OatsOats540.63NA4.71774.916052342925.423.978.22
HazelnutsNuts, hazelnuts or filberts1141.73NA4.71636.18NA2906802.402.455.3
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1231.75NA4.381735.55NA3107554.102.52.52
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.1211
Roasted PistachiosDry Roasted Pistachio Nuts1071.3NA4.031091.24NA46910071062.341.85
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.37
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt701.83NA3.81292.1NA115585079.335.31.2
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum690.13NA3.74180.36NA435690.3530.292
Roasted AlmondsDry Roasted Almonds2681.1NA3.732792.23NA471713233.32.4
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
Boiled BorageBoiled and Drained Borage1020.14NA3.64570.39NA554910.9880.2292
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.2
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
Boiled SpinachBoiled and Drained Spinach1360.1737.83.57870.94NA564661.5700.7691
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
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
Canned Jumbo OlivesCanned Ripe Jumbo Olives940.23NA3.3240.02NA390.97350.2284.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds550.69NA3.32620.5NA92919NA1810.34.5
BorageRaw Borage930.13NA3.3520.35NA534700.9800.293
Potato SkinRaw Potato Skin300.42NA3.24230.6NA384130.3100.3583.3
Sprouted LentilsRaw Sprouted Lentils250.35NA3.2370.51NA1733220.6111.567.3
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves430.13NA3.2380.36NA794380.980.293
Boiled Potherb JuteBoiled and Drained Potherb Jute2110.26NA3.14620.12NA725500.9110.7987
Young Lima BeansRaw Young Lima Beans340.32NA3.14581.2NA1364671.880.7870.2
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
Canned Hearts Of PalmHearts of palm, canned580.13NA3.13381.4NA651770.74261.1590
Dandelion GreensRaw Dandelion Greens1870.17NA3.1360.34NA663970.5760.4185.6
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils140.34NA3.1350.5NA1532840.6101.668.7
Pinyon Pine NutsDried Pinyon Pine Nuts81.04NA3.062344.33NA35628NA724.35.9
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans580.098NA3600.55NA1177561.5920.7755.8
Canned Grape LeavesGrape leaves, canned2891.84NA2.98140.29NA34290.928530.476
Tomato PasteCanned Tomato Paste360.37NA2.98420.3NA8310145.3590.6373.5
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.07
Kelp SeaweedRaw Kelp Seaweed1680.13NA2.851210.2NA42890.72331.2381.6
Roasted PecansDry Roasted Pecans721.17NA2.81323.93NA293424415.071.12
TamarindsRaw Tamarinds740.086NA2.892NANA1136281.3280.131.4
SpirulinaRaw Spirulina Seaweed120.6NA2.8190.19NA111270.7980.291
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans520.088NA2.7540.49NA1006461.4830.6958
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4
SpinachRaw Spinach990.13NA2.7790.9NA495581790.5391
Roasted Macadamia NutsDry Roasted Macadamia Nuts700.57NA2.651183.04NA19836311.741.31.6
Grape LeavesRaw Grape Leaves3630.42NA2.63952.86NA912720.990.6773.3
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
Seeded RaisinsRaisins, seeded280.3NA2.6300.27NA758250.6280.1816.6
Beet GreensRaw Beet Greens1170.19NA2.57700.39NA417620.92260.3891
PecansPecans nuts701.2102.531214.515.62774103.804.533.52
Native PersimmonsRaw Native Persimmons27NANA2.5NANANA26310NA1NA64.4
Boiled Green SoybeansBoiled and Drained Green Soybeans1450.12NA2.5600.5NA1585391.4140.9168.6
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.4
Dried BeechnutsNuts, beechnuts, dried10.67NA2.4601.34NA01017NA380.366.6
Boiled Young Lima BeansBoiled and Drained Young Lima Beans320.31NA2.45741.25NA1305702170.7967
BrazilnutsDried Brazilnuts1601.74NA2.433761.22NA725659191734.063.42
Minerals in Top 100 Whole Fruits, Vegetables, Nuts & Cereals with the highest Iron content per 100 g
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 100 grams.
Top 5 whole fruits, vegetables, nuts & cereals with most amount of iron per 100 grams are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds