TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.435
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.445
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.4
OatsOats2142.5NA18.770319.5635207617031017.9415.832.6
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.238
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.7
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.3
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.6
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.6
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.6
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.4
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.7
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.2
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.7
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.4
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.7741
RyeRye grain951.46NA10.443710.2NA13182024557.9410.542
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.3
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.7
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.55190
Cooked TeffTeff, cooked1940.9NA8.1419811.4NA476425NA31.84.4297
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.8
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA16849
Cooked KamutCooked Khorasan Wheat35.70.82NA71914.1NA58365112731.87.3259
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.3245
Cooked SpeltSpelt, cooked39.70.85NA6.631944.33NA59556816204.96264
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina47.60.79NA6.551794.1NA437306136244.45241
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.33284
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.4547
Boiled BuckwheatCooked Buckwheat Groats27.80.58NA3.182021.6NA2783498.73162.42300
Cooked MilletMillet, cooked120.64NA2.51751.08NA3972463.577.943.6283
Cooked Wild RiceWild rice, cooked120.48NA2.41271.1NA3254013.18125.3293
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.42NA2.221553.87NA40934123162.8279
Cooked Brown RiceCooked Medium-grain Brown Rice39.70.32NA2.11754.35NA306314NA3.972.46290
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked31.80.099NA2.067.941NA107115NA6390.87270
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked160.032NA1.935.71.5NA99139NA2380.48290
Cooked CouscousCouscous, cooked31.80.16NA1.531.80.33NA87.3230109201.03288
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Cooked Rice NoodlesRice noodles, cooked160.15NA0.56120.45NA79.4161875.40.99293
Minerals in Top 40 Whole Cereals with the highest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Iron per 14 ounces.
Top 5 whole cereals with most amount of iron per 14 ounces are:
- Raw Teff
- Uncooked Amaranth Grain
- Soft White Wheat
- Oats
- Hard white Wheat