Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.631723
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.631050
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.3
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked77.20.28NA7.3636.61.44NA224228388.131.5286
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared32.30.15NA7.14201.4NA14936.319.4161.98284
SeitanVital wheat gluten1920.25NA7.0333.8NANA35113553.6391.1511
Chow MeinChow Mein Chinese Noodles00.13NA6.83200.61NA10410930.39190.861.68
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.92262
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Barley Malt flourBarley malt flour51.20.37NA6.521341.65NA42031052.215.22.8511.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour20.60.2NA6.3730.20.943814814746.62.750.9616.4
Corn BranCrude Corn Bran940.55NA6.231430.31NA161983715.63.510.5
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.218
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.50.15NA6.0648.61.53NA150119211.41.618
Enriched SemolinaSemolina, enriched23.60.26NA6.0665.30.86NA1892581241.41.4617.6
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.20.29NA5.9321.45NA133106211.41.5418.6
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched38.40.3NA5.934.21.5NA15815820.76.851.516
Boiled BulgurCooked Bulgur60.20.45NA5.81933.67NA2414103.6303.43468
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.5207
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked11.50.15NA5.73501.45NA1421122901.6264
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3.850.28NA5.630.81.37NA1271002901.54264
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Pearled BarleyCooked Pearled Barley44.70.43NA5.489.41.05NA22037835123.33280
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.52191
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.3
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.3
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.6
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked38.50.271584.6461.8NA165135293.851.9263
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.2
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.5656.50.78NA16176.6NA2981.5278
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry950.38NA4.45361.4NA20523326.62.671.3613
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411
White Canned HominyHominy, canned, white69.40.21NA4.31110.49NA24362.52118547.3573
Yellow Canned HominyHominy, canned, yellow69.40.21NA4.31110.49NA24362.52123967.3573
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry520.34NA41411.92NA378375NA11792.5410.2
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1150.79NA42385.8NA41522385544.15262
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.6
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.6
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.7
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.8213
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.63366
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.2
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.5
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.82300
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked20.20.04NA2.4245.51.9NA126177NA3030.61369
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.77326
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.9286
Tapioca PearlsDry Tapioca Pearls280.028NA2.21.40.15NA9.7815.41.11.40.1715.3
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked150.23NA2.16311.3NA9610420.49.461.6214
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.84259
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.30.2NA1.8539.30.67NA11223011.725840.6313
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
Dry PastaDry Unenriched Pasta28.30.39NA1.7571.41.24NA255301858.11.913.3
SemolinaSemolina, unenriched23.60.26NA1.765.30.86NA189258NA1.41.4617.6
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.16324
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles200.1201.7200.35NA83.585.4313630.64.73
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.4
Cooked PastaPasta, cooked, unenriched, without added salt220.32NA1.6571NA18413983.53.161.6197
Dry CouscousCouscous, dry320.33NA1.4458.51.04NA226221NA13.31.111.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.60.28NA1.31670.68NA354412114.22.514
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant16.60.16NA1.316.61.5NA10966.2NA16.62.25207
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.8616
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.20.29NA1.1321.45NA133106NA1.41.5418.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.50.15NA1.148.61.53NA150119NA1.41.618
RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.516
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry950.38NA0.99361.4NA20523326.62.671.3613
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked77.20.28NA0.9836.61.44NA224228388.131.5286
Dry Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.4
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt38.50.27NA0.77461.8NA165135293.851.9263
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched11.50.15NA0.77501.45NA142112NA01.6264
Minerals in Top 100 Cereals with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in all cereals , sorted by most amount of Iron per 500 calories.
Top 5 cereals with most amount of iron per 500 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Cooked Oat Bran
- Raw Oat Bran
- Raw Teff