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Spices
Oils
Fruits
Vegetables
Nuts
Legumes
Cereals
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
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
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 SemolinaSemolina, enriched23.60.26NA6.0665.30.86NA1892581241.41.4617.6
Boiled BulgurCooked Bulgur60.20.45NA5.81933.67NA2414103.6303.43468
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.5207
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
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 Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.5656.50.78NA16176.6NA2981.5278
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
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
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.4
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
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.8616
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 Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.4

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:

  1. Crude Rice Bran
  2. Crude Wheat Bran
  3. Cooked Oat Bran
  4. Raw Oat Bran
  5. Raw Teff