Rice BranCrude Rice Bran5707.3NA1857810142NA16770148501565060.461.3
Wheat BranCrude Wheat Bran73010NA1066110115NA10130118207762072.799
TeffRaw Teff18008.1NA76.3184092NA429042704412036.388.2
Raw AmaranthUncooked Amaranth Grain15905.25NA76248033.3NA557050801874028.7113
Chow MeinChow Mein Chinese Noodles01.24NA64.31905.77NA980103028586608.116
Wheat GermCrude Wheat Germ3907.96NA62.62390133NA84208920792120123111
Oat BranRaw Oat Bran5804.03NA54235056.3NA73405660452403165.5
Soft White WheatWheat, soft white3404.26NA53.790034NA40204350NA2034.6104
SeitanVital wheat gluten14201.82NA52250NANA260010003972908.582
Dark Rye FlourRye flour, dark3705.6NA49.7160060.6NA499071701802050.4108
OatsOats5406.26NA47.21770491600523042902542039.782.2
Barley Malt flourBarley malt flour3702.7NA4797012NA3030224037711020.682
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1501.44NA46.42206.8227710801070339207119
Raw QuinoaQuinoa, uncooked4705.9NA45.7197020.3NA45705630855031133
Hard white WheatWheat, hard white3203.63NA45.693038.2NA35504320NA2033.396
Raw SpeltUncooked Spelt2705.1NA44.4136030919401038801178032.8110
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched901.1NA43.635011NA10808601511011.6129
Enriched SemolinaSemolina, enriched1701.9NA43.64706.2NA136018608941010.5127
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched2802.2NA4325011NA115011501515011116
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked302.1NA42.323010.4NA9507601511011133
Buckwheat FlourWhole-groat Buckwheat Flour4105.15NA40.6251020.3446337057705711031112
Oat FlourPartially Debranned Oat Flour5504.37NA40144040NA452037103401903285.5
Millet FlourMillet flour1405.35NA39.4119010NA285022403274026.386.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3304.75NA37117034NA323039401273029.6124
Whole Wheat PastaDry Whole-Wheat Pasta2904.97NA36.2128030NA343043407766029.782
Hulled BarleyBarley, hulled3305NA36133019.4NA2640452037712027.794
Whole Wheat FlourWhole-grain Wheat Flour3404.1NA36137040.7585357036306182026107
Hard Red Spring WheatWheat, hard red spring2504.1NA36124040.6NA332034007072028128
Durum WheatWheat, durum3405.53NA35.2144030NA508043108942041.6109
CornmealWhole-grain Yellow Cornmeal601.93NA34.512705NA2410287015535018103
SorghumSorghum Grain1302.84NA33.6165016NA289036301222016.7124
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 2704.26NA33.3104022.4NA287036606941102488.5
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry7102.84NA33.327010.4NA15301740199201099
Whole Sorghum FlourWhole-grain Sorghum Flour1202.53NA31.4123012.6NA278032401223016.3103
MilletRaw Millet807.5NA30114016.32952850195027501786.7
Corn BranCrude Corn Bran4202.48NA286401.4NA7204401657015.647
CornYellow Corn Grain 703.14NA2712704.85NA2100287015535022104
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3502.3NA2795013NA25402520NA79201768.8
Barley flourBarley flour or meal3203.43NA2796010.3574296030903774020121
RyeRye grain2403.67NA26.3110025.8NA332051001392026.5106
TriticaleTriticale3704.57NA25.7130032NA35803320NA5034.5105
Medium Rye flourRye flour, medium2403.3NA25.463024NA225037401442021.7110
Raw Pearled BarleyBarley, pearled, raw2904.2NA2579013.2NA221028003779021.3101
Roasted BuckwheatRoasted Buckwheat Groats1706.24NA24.7221016NA31903200841102484
BulgurDry Bulgur3503.35NA24.6164030.5NA300041002317019.390
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour702.3NA249304.6NA272031501545017.3109
BuckwheatBuckwheat18011NA222310135523470460083102498
Wheat SproutsSprouted Wheat2802.6NA21.482018.6NA2000169042516016.5478
Spinach Spaghetti Dry Spinach Spaghetti 5805NA21.3174026.5NA3320376063536027.683.4
Cooked TeffTeff, cooked4902.26NA20.550028.6NA12001070NA8011749
Brown Rice FlourRice flour, brown1102.3NA2011204056233702890978024.5120
Wild RiceRaw Wild Rice2105.24NA19.6177013.3NA43304270287059.677.6
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked1900.7NA18903.54NA55056093203.7704
Brown RiceRaw Medium-grain Brown Rice3302.77NA18143037.4NA26402680NA4020124
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared800.37NA17.7503.43NA3709048404.9703
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles2101.22017.62103.63NA87089032137806.349.3
Cooked KamutCooked Khorasan Wheat902.07NA17.648010.3NA147016403198018.4652
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1302.25NA1754013.2NA12709603634013.4618
Cooked SpeltSpelt, cooked1002.15NA16.749011NA15001430405012.5666
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1202NA16.545010.3NA11007703426011607
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1101.7NA162309.74NA7107701517012105
Tapioca PearlsDry Tapioca Pearls2000.2NA16101.1NA701108101.2110
Cooked QuinoaQuinoa, cooked1701.92NA156406.3NA15201720287011716
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked300.38NA151303.77NA3702907504.2686
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked100.72NA14.6803.57NA3302607504685
Pearled BarleyCooked Pearled Barley1101.05NA13.32202.6NA54093086308.2688
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry2301.44NA132804.8NA800164083184004.592
Dry PastaDry Unenriched Pasta2102.9NA135309.17NA18902230632601499
Long-grain Brown RiceRaw Long-grain Brown Rice903.02NA13116028.5639311025001715021.3118
SemolinaSemolina, unenriched1701.9NA12.34706.2NA13601860NA1010.5127
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked1000.69411121204.7NA43035075104.9684
Wheat FlourUnenriched All-purpose White Wheat Flour1501.44NA11.72206.8242610801070339207119
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg600.6NA11.31401.93NA400190NA7403.7689
Dry CouscousCouscous, dry2402.47NA114407.8NA17001660NA1008.385.6
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3002.05NA10.462015NA108058022114011681
Boiled BulgurCooked Bulgur1000.75NA9.63206.1NA4006806505.7778
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry402.02NA9.311904.83NA25302940793018100
Light Rye FlourRye flour, light1302.13NA9.132011.6NA130022401762013.3114
Cooked Oat BranOat bran, cooked1000.66NA8.84009.64NA119092077105.3840
Boiled BuckwheatCooked Buckwheat Groats701.46NA85104.03NA70088022406.1756
RiceRaw Regular Long-grain White Rice2802.2NA825011642115011501515011116
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched901.1NA835011NA1080860NA1011.6129
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched302.1NA823010.4NA950760NA1011133
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry7102.84NA7.427010.4NA15301740199201099
Dry Rice NoodlesRice noodles, dry1800.78NA71205NA153030015118207.4119
Cooked MilletMillet, cooked301.6NA6.34402.72NA10006209209.1714
White Canned HominyHominy, canned, white1000.3NA6.21600.7NA3509030267010.5825
Yellow Canned HominyHominy, canned, yellow1000.3NA6.21600.7NA3509030345010.5825
Cooked Wild RiceWild rice, cooked301.2NA63202.82NA820101083013.4739
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked301.06NA5.63909.74NA103086058407.1703
Cooked Brown RiceCooked Medium-grain Brown Rice1000.81NA5.344011NA770790NA106.2730
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked800.25NA5.2202.5NA270290NA16102.2679
Cooked PastaPasta, cooked, unenriched, without added salt701NA51803.22NA580440264105.1621
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked400.08NA4.8903.74NA250350NA6001.2730
CornstarchCornstarch200.5NA4.7300.53NA1303028900.683.2
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant500.48NA3.9504.5NA330200NA506.8625
Cooked CouscousCouscous, cooked800.41NA3.8800.84NA220580275502.6726
Rice FlourUnenriched White Rice Flour1001.3NA3.53501245598076015108119
Cooked Corn PastaCooked Corn Gluten-free Pasta100.64NA2.53601.53NA7603102806.3683
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1900.7NA2.4903.54NA55056093203.7704
Minerals in Top 100 Cereals with the highest Iron content per 1 kg
In the above table you can find and compare the amount of minerals in all cereals , sorted by most amount of Iron per 1 kilogram.
Top 5 cereals with most amount of iron per 1 kilogram are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Chow Mein Chinese Noodles