Rice BranCrude Rice Bran2593.3NA84354364.5NA7607673670.822.727.428
Wheat BranCrude Wheat Bran3314.53NA48277152NA459553613529.073345
TeffRaw Teff8163.67NA34.683542NA194619372054.416.540
Raw AmaranthUncooked Amaranth Grain7212.4NA34.5112515NA2527230485181351.2
Chow MeinChow Mein Chinese Noodles00.56NA29862.6NA44546712939283.677.17
Wheat GermCrude Wheat Germ1773.6NA28.4108460.3NA3819404635954.455.750.4
Oat BranRaw Oat Bran2631.83NA24.5106625.5NA33292567205181429.7
Soft White WheatWheat, soft white1541.93NA24.440815.4NA18231973NA9.0715.747.3
SeitanVital wheat gluten6440.83NA23.6113NANA11794541801323.8637
Dark Rye FlourRye flour, dark1682.54NA22.572627.5NA2263325281.69.072348.8
OatsOats2452.84NA21.480322.3726237219461159.071837.3
Barley Malt flourBarley malt flour1681.22NA21.44405.4NA13741016171509.3437.2
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour680.65NA211003.11264904851549.073.1854
Raw QuinoaQuinoa, uncooked2132.68NA20.78949.22NA2073255438.622.71460.2
Hard white WheatWheat, hard white1451.65NA20.742217.3NA16101960NA9.071543.4
Raw SpeltUncooked Spelt1222.3NA2061713.5417181917605336.31550
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched410.5NA19.81595NA49039068.54.545.2658.5
Enriched SemolinaSemolina, enriched770.86NA19.82132.8NA6178444064.544.7657.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1271NA19.51134.94NA52252268.522.74.9452.7
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked13.60.95NA191044.7NA43134568.54.54560.3
Buckwheat FlourWhole-groat Buckwheat Flour1862.34NA18.411399.22021529261726501450.6
Oat FlourPartially Debranned Oat Flour2492NA1865318.2NA205016831548614.538.8
Millet FlourMillet flour63.52.43NA185404.54NA12931016148181239.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1502.15NA1753115.4NA1465178757.613.613.456.3
Whole Wheat PastaDry Whole-Wheat Pasta1322.25NA16.458113.5NA1556196935227.213.537.2
Hulled BarleyBarley, hulled1502.26NA16.36038.8NA1197205017154.412.643
Whole Wheat FlourWhole-grain Wheat Flour1541.86NA16.362118.4265161916472809.0711.848.7
Hard Red Spring WheatWheat, hard red spring1131.86NA16.356218.4NA150615423219.0712.658
Durum WheatWheat, durum1542.5NA1665313.7NA230419554069.071949.6
CornmealWhole-grain Yellow Cornmeal27.20.88NA15.65762.26NA1093130270.31598.2646.5
SorghumSorghum Grain591.3NA15.27487.3NA1311164755.39.077.5756.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1221.93NA1547210NA13021660315501140
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry3221.3NA151224.7NA694789909.074.6344.7
Whole Sorghum FlourWhole-grain Sorghum Flour54.41.15NA14.25585.7NA1261147055.313.67.446.5
MilletRaw Millet36.33.4NA13.75177.4134129388512.222.77.6239.3
Corn BranCrude Corn Bran1911.12NA12.72900.64NA3272007531.87.0821.4
CornYellow Corn Grain 31.81.42NA12.35762.2NA953130270.31591047
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1591.04NA12.24315.86NA11521143NA35927.7631.2
Barley flourBarley flour or meal1451.56NA124354.726013431402171189.0755
RyeRye grain1091.66NA1249911.7NA15062313639.071248
TriticaleTriticale1682.07NA11.759014.6NA16241506NA22.715.647.7
Medium Rye flourRye flour, medium1091.5NA11.528611NA1021169665.39.079.8449.8
Raw Pearled BarleyBarley, pearled, raw1321.9NA11.33586NA10021270171419.6645.8
Roasted BuckwheatRoasted Buckwheat Groats772.83NA11.210027.34NA1447145138501138
BulgurDry Bulgur1591.5NA1174414NA1361186010.4778.7541
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour31.81.04NA10.84222.1NA123414297022.77.8549.5
BuckwheatBuckwheat81.65NA9.9810485.92501574208737.64.541144.2
Wheat SproutsSprouted Wheat1271.2NA9.73728.43NA90776719372.67.5217
Spinach Spaghetti Dry Spinach Spaghetti 2632.26NA9.6678912NA1506170628816312.538
Cooked TeffTeff, cooked2221.03NA9.322713NA544485NA36.35.03340
Brown Rice FlourRice flour, brown501.04NA950818.2255152913114436.31154.3
Wild RiceRaw Wild Rice952.38NA8.98036.03NA1964193712.731.82735
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked860.32NA8.2411.6NA249254429.071.68319
Brown RiceRaw Medium-grain Brown Rice1501.26NA8.1664917NA11971216NA189.1656
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared36.30.17NA8.0322.71.56NA1684121.8182.22319
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles950.5508951.65NA39540414617152.8622.4
Cooked KamutCooked Khorasan Wheat410.94NA82184.67NA66774414536.38.35296
Cooked Whole-wheat PastaPasta, whole-wheat, cooked591.02NA7.82456NA576435165186.08280
Cooked SpeltSpelt, cooked45.40.98NA7.572224.95NA6806491822.75.67302
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina54.40.9NA7.52044.7NA49934915527.25.1275
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked500.78NA7.261044.4NA32234968.531.85.4447.4
Tapioca PearlsDry Tapioca Pearls910.091NA7.174.540.5NA31.8503.634.540.5450
Cooked QuinoaQuinoa, cooked770.87NA6.762902.86NA68978012.731.84.94325
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked13.60.17NA6.76591.7NA1681323401.9311
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked4.540.33NA6.6236.31.6NA1501183401.8311
Pearled BarleyCooked Pearled Barley500.48NA6.031001.17NA2454223913.63.7312
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1040.65NA61272.17NA36374437.683462.0441.8
Dry PastaDry Unenriched Pasta951.3NA5.92404.16NA857101228727.26.445
Long-grain Brown RiceRaw Long-grain Brown Rice411.37NA5.85526132901411113477.622.79.6653.5
SemolinaSemolina, unenriched770.86NA5.582132.8NA617844NA4.544.7657.5
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked45.40.311865.4454.42.14NA195159344.542.22310
Wheat FlourUnenriched All-purpose White Wheat Flour680.65NA5.31003.11934904851549.073.1854
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg27.20.27NA5.1363.50.88NA18186NA3361.68312
Dry CouscousCouscous, dry1091.12NA4.92003.54NA771753NA45.43.7639
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1360.93NA4.72816.82NA49026310063.54.9309
Boiled BulgurCooked Bulgur45.40.34NA4.351452.76NA1813082.7222.72.6353
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry180.92NA4.25402.2NA114813343613.68.145.4
Light Rye FlourRye flour, light590.97NA4.131455.27NA5901016809.076.0351.7
Cooked Oat BranOat bran, cooked45.40.3NA41814.37NA540417354.542.4381
Boiled BuckwheatCooked Buckwheat Groats31.80.66NA3.632311.83NA3183999.98182.77343
RiceRaw Regular Long-grain White Rice1271NA3.631134.9429152252268.522.74.9452.7
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched410.5NA3.631595NA490390NA4.545.2658.5
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched13.60.95NA3.631044.7NA431345NA4.54560.3
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry3221.3NA3.361224.7NA694789909.074.6344.7
Dry Rice NoodlesRice noodles, dry81.60.35NA3.1854.42.26NA69413668.58263.3654
Cooked MilletMillet, cooked13.60.73NA2.862001.23NA4542814.19.074.13324
White Canned HominyHominy, canned, white45.40.14NA2.872.60.32NA1594113.612114.76374
Yellow Canned HominyHominy, canned, yellow45.40.14NA2.872.60.32NA1594113.615654.76374
Cooked Wild RiceWild rice, cooked13.60.55NA2.721451.28NA3724583.6313.66.08335
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked13.60.48NA2.541774.4NA46739026.3183.22319
Cooked Brown RiceCooked Medium-grain Brown Rice45.40.37NA2.42004.98NA349358NA4.542.8331
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked36.30.11NA2.369.071.14NA122132NA7301308
Cooked PastaPasta, cooked, unenriched, without added salt31.80.45NA2.2781.61.46NA2632001204.542.3282
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked180.036NA2.18411.7NA113159NA2720.54331
CornstarchCornstarch9.070.23NA2.1313.60.24NA5913.612.7410.2737.7
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant22.70.22NA1.7722.72.03NA15091NA22.73.1283
Cooked CouscousCouscous, cooked36.30.19NA1.7236.30.38NA10026312522.71.18329
Rice FlourUnenriched White Rice Flour45.40.59NA1.61595.4420644534568.503.6354
Cooked Corn PastaCooked Corn Gluten-free Pasta4.540.29NA1.131630.69NA34514112.702.86310
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked860.32NA1.1411.6NA249254429.071.68319
Minerals in Top 100 Cereals with the highest Iron content per 1 lb
In the above table you can find and compare the amount of minerals in all cereals , sorted by most amount of Iron per 1 pound.
Top 5 cereals with most amount of iron per 1 pound are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Chow Mein Chinese Noodles