Rice BranCrude Rice Bran1131.44NA36.8155028NA33282947319.921212
Wheat BranCrude Wheat Bran1452NA21121323NA201023461543.9714.419.6
TeffRaw Teff3571.6NA1536518.3NA8518478.73247.217.5
Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.4
Chow MeinChow Mein Chinese Noodles00.25NA12.837.71.15NA19420456.617191.63.14
Wheat GermCrude Wheat Germ77.41.58NA12.447426.4NA167117701572424.422
Oat BranRaw Oat Bran1150.8NA10.746611NA1457112389.77.946.1713
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.7
SeitanVital wheat gluten2820.36NA10.349.6NANA51619878.857.51.716.3
Dark Rye FlourRye flour, dark73.41.1NA9.8631812NA990142335.73.971021.3
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.3
Barley Malt flourBarley malt flour73.40.54NA9.351922.37NA60144575224.116.3
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour29.80.29NA9.243.71.355521421267.33.971.423.7
Raw QuinoaQuinoa, uncooked931.17NA9.073914.03NA9071117179.926.1526.4
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.619
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.522
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched180.22NA8.6569.52.2NA2141713022.325.6
Enriched SemolinaSemolina, enriched33.70.38NA8.65931.23NA27036917722.125
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched55.60.44NA8.5549.62.16NA228228309.922.1623
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5.950.42NA8.445.62.06NA1891513022.226.4
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.222
Oat FlourPartially Debranned Oat Flour1090.87NA7.942867.98NA89773667.537.76.3517
Millet FlourMillet flour27.81.06NA7.82362NA566445657.945.217.2
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour65.50.94NA7.362326.75NA64178225.25.955.8724.6
Whole Wheat PastaDry Whole-Wheat Pasta57.50.99NA7.22545.9NA681861154125.916.3
Hulled BarleyBarley, hulled65.50.99NA7.142643.86NA52489775245.518.7
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.3
Hard Red Spring WheatWheat, hard red spring49.60.81NA7.142468.05NA6596751403.975.525.3
Durum WheatWheat, durum67.51.1NA72865.98NA10088551773.978.2621.7
CornmealWhole-grain Yellow Cornmeal120.38NA6.852520.99NA47857030.869.53.620.4
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 53.60.85NA6.62064.45NA570726138224.7617.6
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1410.56NA6.653.62.05NA30434539.53.972.0219.6
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.4
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.2
Corn BranCrude Corn Bran83.30.49NA5.541270.28NA14387.332.7143.19.35
CornYellow Corn Grain 140.62NA5.382520.96NA41757030.869.54.420.6
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry69.50.46NA5.361892.56NA504500NA15723.413.7
Barley flourBarley flour or meal63.50.68NA5.31912.05114587613757.943.9724
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.2621
TriticaleTriticale73.40.91NA5.12586.37NA710659NA9.926.8521
Medium Rye flourRye flour, medium47.60.66NA5.041254.8NA44774228.63.974.321.8
Raw Pearled BarleyBarley, pearled, raw57.50.83NA4.961572.62NA43955675184.2320
Roasted BuckwheatRoasted Buckwheat Groats33.71.24NA4.94393.2NA63363516.7224.816.7
BulgurDry Bulgur69.50.66NA4.93256.05NA5958144.5633.73.8318
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour140.46NA4.721850.91NA54062530.69.923.4321.7
BuckwheatBuckwheat35.72.2NA4.374582.5811068991316.524.7619.3
Wheat SproutsSprouted Wheat55.60.52NA4.251633.7NA39733584.331.83.2795
Spinach Spaghetti Dry Spinach Spaghetti 1150.99NA4.233455.25NA65974612671.45.4816.6
Cooked TeffTeff, cooked970.45NA4.07995.68NA238212NA162.2149
Brown Rice FlourRice flour, brown220.46NA3.932227.9611266957419.2164.8623.8
Wild RiceRaw Wild Rice41.71.04NA3.93512.64NA8598475.56141215.4
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked37.70.14NA3.6180.7NA10911118.53.970.73140
Brown RiceRaw Medium-grain Brown Rice65.50.55NA3.572847.43NA524532NA7.94424.5
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared160.073NA3.59.920.68NA73.4189.537.940.97140
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles41.70.2403.541.70.72NA17317763.77501.259.8
Cooked KamutCooked Khorasan Wheat180.41NA3.5952.04NA29232563.3163.65129
Cooked Whole-wheat PastaPasta, whole-wheat, cooked25.80.45NA3.41072.62NA252191727.942.66123
Cooked SpeltSpelt, cooked200.43NA3.3972.17NA2982847.949.922.5132
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina240.39NA3.2789.32.05NA21815368122.22120
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked220.34NA3.1845.61.93NA14115330142.420.8
Tapioca PearlsDry Tapioca Pearls39.70.04NA3.1420.22NA14221.620.2422
Cooked QuinoaQuinoa, cooked33.70.38NA2.961271.25NA3023415.56142.16142
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5.950.075NA2.9625.80.75NA73.457.51500.83136
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked20.14NA2.9160.71NA65.551.61500.79136
Pearled BarleyCooked Pearled Barley220.21NA2.6443.70.51NA107185175.951.63137
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry45.60.29NA2.655.60.95NA15932516.536510.8918.3
Dry PastaDry Unenriched Pasta41.70.57NA2.581051.8NA375443125122.819.6
Long-grain Brown RiceRaw Long-grain Brown Rice180.6NA2.562305.66127617496349.924.2323.4
SemolinaSemolina, unenriched33.70.38NA2.44931.23NA270369NA22.125
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked200.1481.62.4240.94NA85.369.51520.97136
Wheat FlourUnenriched All-purpose White Wheat Flour29.80.29NA2.3243.71.3584.521421267.33.971.423.7
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg120.12NA2.2427.80.38NA79.437.7NA1470.73137
Dry CouscousCouscous, dry47.60.49NA2.1487.31.55NA337329NA201.6517
Cooked Spinach SpaghettiSpaghetti, spinach, cooked59.50.41NA2.061233NA2141154427.82.14135
Boiled BulgurCooked Bulgur200.15NA1.963.51.2NA79.41351.29.921.13154
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.940.4NA1.852360.96NA50258315.75.953.5520
Light Rye FlourRye flour, light25.80.42NA1.863.52.3NA258445353.972.6422.6
Cooked Oat BranOat bran, cooked200.13NA1.7579.41.9NA23618315.321.05167
Boiled BuckwheatCooked Buckwheat Groats140.29NA1.61010.8NA1391754.377.941.2150
RiceRaw Regular Long-grain White Rice55.60.44NA1.649.62.16127228228309.922.1623
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched180.22NA1.669.52.2NA214171NA22.325.6
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5.950.42NA1.645.62.06NA189151NA22.226.4
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1410.56NA1.4753.62.05NA30434539.53.972.0219.6
Dry Rice NoodlesRice noodles, dry35.70.15NA1.4240.99NA30459.5303611.4723.6
Cooked MilletMillet, cooked5.950.32NA1.2587.30.54NA1981231.83.971.8142
White Canned HominyHominy, canned, white200.06NA1.2331.80.14NA69.5185.955302.1164
Yellow Canned HominyHominy, canned, yellow200.06NA1.2331.80.14NA69.5185.956852.1164
Cooked Wild RiceWild rice, cooked5.950.24NA1.263.50.56NA1632001.65.952.66147
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked5.950.21NA1.177.41.93NA20417111.57.941.4139
Cooked Brown RiceCooked Medium-grain Brown Rice200.16NA1.0587.32.18NA153157NA21.23145
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked160.05NA1.033.970.5NA53.657.5NA3190.44135
Cooked PastaPasta, cooked, unenriched, without added salt140.2NA0.9935.70.64NA11587.352.421123
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked7.940.016NA0.95180.74NA49.669.5NA1190.24145
CornstarchCornstarch3.970.099NA0.935.950.11NA25.85.955.56180.1216.5
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant9.920.095NA0.779.920.89NA65.539.7NA9.921.35124
Cooked CouscousCouscous, cooked160.081NA0.75160.17NA43.711554.69.920.52144
Rice FlourUnenriched White Rice Flour200.26NA0.6969.52.4901941513001.623.6
Cooked Corn PastaCooked Corn Gluten-free Pasta20.13NA0.571.40.3NA15161.55.5601.25136
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked37.70.14NA0.48180.7NA10911118.53.970.73140
Minerals in Top 100 Cereals with the highest Iron content per 7 oz
In the above table you can find and compare the amount of minerals in all cereals , sorted by most amount of Iron per 7 ounces.
Top 5 cereals with most amount of iron per 7 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Chow Mein Chinese Noodles