Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.631723
Sesame FlourHigh fat Sesame Flour1511.44NA14.43431.4NA767402NA39100.86
Roasted Sesame SeedsRoasted Whole Sesame Seeds8752.2NA133152.2NA56542030.49.736.342.92
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.1
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
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)45.70.57NA8.381171.95NA244558NA331.42185
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.97
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.68
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5
Coconut WaterCoconut Water (liquid From Coconuts)6321.05NA7.636583.74NA526657926.327632.632500
TahiniSesame Butter from Roasted Kernels3581.35NA7.52801.22NA61534829973.92.56
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked77.20.28NA7.3636.61.44NA224228388.131.5286
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.5
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared32.30.15NA7.14201.4NA14936.319.4161.98284
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels45.31.1NA7.034793.9NA10236868.215.76.661.77
SeitanVital wheat gluten1920.25NA7.0333.8NANA35113553.6391.1511
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1161.3NA6.863051.26NA68335830.334.49.024.4
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
Boiled European ChestnutsBoiled and Steamed European Chestnuts1761.8NA6.62063.26NA3782729NA1030.95260
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.92262
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Watermelon Seed KernelsDried Watermelon Seed Kernels48.50.62NA6.544621.45NA678582NA899.24.53
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
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.7
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
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt461.5NA5.51041.7NA935397NA2.424.30.81
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
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.5
Lotus SeedsRaw Lotus Seeds2470.53NA5.343153.5NA9442062NA5.61.57433
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Roasted CashewsDry Roasted Cashew Nuts391.93NA5.232260.72NA42749210144.881.5
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted871.8NA5.221595.14NA2311062NA47.33.56124
Oil Roasted CashewsOil Roasted Cashew Nuts371.76NA5.22351.44NA45854517.511.24.63
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
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.97
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.6
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts981.82NA4.731615.14NA2321063NA44.63.57768
Japanese ChestnutsRaw Japanese Chestnuts1011.82NA4.71595.17NA2341068NA45.53.57199
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1001.82NA4.71605.15NA2351067NA47.23.5714
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
Sunflower SeedsDried Sunflower Seed Kernels66.81.54NA4.52781.67NA56555245.47.74.34.05
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
Cashew ButterPlain Cashew Butter no Salt36.61.87NA4.32200.69NA3894659.812.84.42.52
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.7
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
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.23
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds61.70.77NA3.72940.56NA1031030NA2011.55.04
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
Coconut MilkRaw Coconut Milk34.80.58NA3.5780.42NA21757213.532.61.46147
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.3
Roasted PistachiosDry Roasted Pistachio Nuts941.13NA3.52951.1NA4108808.745.242.051.6
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.9
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)16.70.57NA3.4542.41.98NA185492NA6.061.4581.7
CoconutRaw Coconut Meat19.80.61NA3.43452.1NA16050314.328.21.5566.4
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts951.35NA3.41344.3NA2405843.1701.931.95
Minerals in Top 100 Cereals & Nuts with the highest Iron content per 500 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 500 calories.
Top 5 cereals & nuts with most amount of iron per 500 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds