TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
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
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
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
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
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512
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
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
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
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.84259
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.16324
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Cooked Rice NoodlesRice noodles, cooked18.50.18NA0.65140.53NA9318.521881.16342
Minerals in Top 40 Whole Cereals with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Iron per 500 calories.
Top 5 whole cereals with most amount of iron per 500 calories are:
- Raw Teff
- Uncooked Amaranth Grain
- Cooked Teff
- Soft White Wheat
- Hard white Wheat