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
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
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.9
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
Hemp SeedsHulled Hemp Seeds701.6NA7.957007.6NA165012002659.94.96
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
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
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
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
Sunflower SeedsDried Sunflower Seed Kernels781.8NA5.253251.95NA66064553954.73
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried630.23NA5.1NA31NA68217050.3920
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.8
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
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
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
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
Sprouted LentilsRaw Sprouted Lentils250.35NA3.2370.51NA1733220.6111.567.3
Young Lima BeansRaw Young Lima Beans340.32NA3.14581.2NA1364671.880.7870.2
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
Dandelion GreensRaw Dandelion Greens1870.17NA3.1360.34NA663970.5760.4185.6
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
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.07
Kelp SeaweedRaw Kelp Seaweed1680.13NA2.851210.2NA42890.72331.2381.6
TamarindsRaw Tamarinds740.086NA2.892NANA1136281.3280.131.4
Corn BranCrude Corn Bran420.25NA2.8640.14NA724416.571.564.7
SpirulinaRaw Spirulina Seaweed120.6NA2.8190.19NA111270.7980.291
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4
SpinachRaw Spinach990.13NA2.7790.9NA495581790.5391
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained470.47NA2.68810.47NA139156532660.7854
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked550.34NA2.66320.24NA7111622.2100.3931
Grape LeavesRaw Grape Leaves3630.42NA2.63952.86NA912720.990.6773.3
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
Beet GreensRaw Beet Greens1170.19NA2.57700.39NA417620.92260.3891
Medium Rye flourRye flour, medium240.33NA2.54632.4NA22537414.422.1711
PecansPecans nuts701.2102.531214.515.62774103.804.533.52
Raw Pearled BarleyBarley, pearled, raw290.42NA2.5791.32NA22128037.792.1310
Native PersimmonsRaw Native Persimmons27NANA2.5NANANA26310NA1NA64.4
BulgurDry Bulgur350.34NA2.461643.05NA3004102.3171.939
Dried BeechnutsNuts, beechnuts, dried10.67NA2.4601.34NA01017NA380.366.6
BrazilnutsDried Brazilnuts1601.74NA2.433761.22NA725659191734.063.42
CoconutRaw Coconut Meat140.44NA2.43321.5NA11335610201.147
DockRaw Dock440.13NA2.41030.35NA633900.940.293
Fireweed LeavesRaw Fireweed Leaves4290.32NA2.41566.7NA1084940.9342.6670.8
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled640.65NA2.4741.2NA137991NA370.359
Minerals in Top 100 Raw Fruits, Vegetables, Nuts, Oils & Cereals with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in raw fruits, vegetables, nuts, oils & cereals , sorted by most amount of Iron per 100 grams.
Top 5 raw fruits, vegetables, nuts, oils & cereals with most amount of iron per 100 grams are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Crude Rice Bran
- Dried Whole Sesame Seeds