Cooked Rice NoodlesRice noodles, cooked110.11NA0.398.330.32NA55.61112.552.80.69205
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.7194
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked18.30.057NA1.24.60.57NA6266.4NA3690.5156
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked120.024NA1.4527.31.13NA75.8106NA1820.36221
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.3180
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.94220
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.07
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Minerals in Top 40 Whole Cereals with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by least amount of Iron per 300 calories.
Top 5 whole cereals with least amount of iron per 300 calories are:
- Cooked Rice Noodles
- Cooked Corn Gluten-free Pasta
- Cooked Couscous
- Raw Long-grain Brown Rice
- Cooked Somen Japanese Noodles