Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.7
Sesame FlourHigh fat Sesame Flour910.87NA8.652060.85NA460241NA23.46.10.51
Roasted Sesame SeedsRoasted Whole Sesame Seeds5251.3NA7.841891.33NA33925218.35.843.81.75
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.46
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.88
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.27
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)27.40.34NA5.03701.17NA146335NA19.80.85111
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.6
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.8
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.92
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.581500
TahiniSesame Butter from Roasted Kernels2150.81NA4.5480.73NA36920917.3582.331.54
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked46.30.17NA4.4220.86NA13413722.74.880.9172
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.7
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared19.40.09NA4.3120.83NA89.521.811.69.681.2170
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels270.67NA4.22872.35NA6144124.99.441.06
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.65
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels69.30.77NA4.11830.76NA41021518.220.65.42.65
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.521
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
Boiled European ChestnutsBoiled and Steamed European Chestnuts1051.1NA3.961241.96NA2271637NA620.57156
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Watermelon Seed KernelsDried Watermelon Seed Kernels290.37NA3.922770.87NA407349NA53.35.52.7
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.82
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.82
Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.3
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7.50.092NA3.63290.92NA9071.712.60.830.9710.7
Enriched SemolinaSemolina, enriched140.16NA3.63390.52NA11315574.50.830.8810.6
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.82
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked2.50.18NA3.5419.30.87NA79.663.712.70.840.9211
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched230.18NA3.5420.50.89NA959512.44.10.99.55
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.06281
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked6.920.088NA3.44300.87NA85.46717.300.97158
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2.30.17NA3.3718.50.82NA766017.300.92158
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt27.60.89NA3.362.51.02NA561238NA1.452.570.48
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Pearled BarleyCooked Pearled Barley270.26NA3.2453.70.63NA132227217.32168
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Roasted CashewsDry Roasted Cashew Nuts23.51.16NA3.141360.43NA2562956.18.362.930.89
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted52.21.1NA3.13963.1NA139637NA28.42.1374.5
Oil Roasted CashewsOil Roasted Cashew Nuts22.21.06NA3.131410.86NA27532710.56.722.771.8
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.8
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
Sesame Seed KernelsDried Hulled Sesame Seed Kernels28.50.67NA3.021640.68NA31717616.422.33.21.8
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.35
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts591.1NA2.84963.1NA139638NA26.82.14461
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried601.1NA2.8963.1NA141640NA28.32.148.3
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked230.16952.7727.71.1NA9980.817.32.31.13158
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.33
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg14.50.15NA2.73340.47NA9746NA1790.9167
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.43
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry570.23NA2.6721.70.83NA123140161.60.827.9
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
White Canned HominyHominy, canned, white41.70.13NA2.666.70.29NA14637.512.511134.38344
Yellow Canned HominyHominy, canned, yellow41.70.13NA2.666.70.29NA14637.512.514384.38344
Cashew ButterPlain Cashew Butter no Salt221.1NA2.571320.42NA2342795.887.672.641.5
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.881
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry31.30.21NA2.4851.15NA227225NA7071.536.14
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.5157
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.5
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.4
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds370.46NA2.231760.33NA62618NA126.933.03
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.43
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.6
Roasted PistachiosDry Roasted Pistachio Nuts560.68NA2.1570.65NA2465285.243.151.230.97
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.34
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)100.34NA2.0725.51.2NA111295NA3.640.8749
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts570.81NA2.0380.32.58NA1443511.901.161.17
Minerals in Top 100 Cereals & Nuts with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Iron per 300 calories.
Top 5 cereals & nuts with most amount of iron per 300 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds