Cooked Rice NoodlesRice noodles, cooked7.940.075NA0.285.950.23NA39.77.948.9337.70.5146
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3.970.097NA0.289.920.52NA1620119.920.81152
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt200.14NA0.4240.94NA85.369.51520.97136
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5.950.075NA0.425.80.75NA73.457.5NA00.83136
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched20.14NA0.4160.71NA65.551.6NA00.79136
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.970.04NA0.44220.19NA65.547.64.377.940.54114
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked37.70.14NA0.48180.7NA10911118.53.970.73140
Cooked Corn PastaCooked Corn Gluten-free Pasta20.13NA0.571.40.3NA15161.55.5601.25136
Coconut WaterCoconut Water (liquid From Coconuts)47.60.079NA0.5849.60.28NA39.749622080.2189
Rice FlourUnenriched White Rice Flour200.26NA0.6969.52.4901941513001.623.6
Cooked CouscousCouscous, cooked160.081NA0.75160.17NA43.711554.69.920.52144
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant9.920.095NA0.779.920.89NA65.539.7NA9.921.35124
CornstarchCornstarch3.970.099NA0.935.950.11NA25.85.955.56180.1216.5
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked7.940.016NA0.95180.74NA49.669.5NA1190.24145
Cooked PastaPasta, cooked, unenriched, without added salt140.2NA0.9935.70.64NA11587.352.421123
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked160.05NA1.033.970.5NA53.657.5NA3190.44135
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts220.4NA1.0535.71.14NA51.6236NA9.920.79171
Cooked Brown RiceCooked Medium-grain Brown Rice200.16NA1.0587.32.18NA153157NA21.23145
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked5.950.21NA1.177.41.93NA20417111.57.941.4139
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1212.12NA1.2990.26NA2461736NA45.61.65118
Cooked Wild RiceWild rice, cooked5.950.24NA1.263.50.56NA1632001.65.952.66147
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 MilletMillet, cooked5.950.32NA1.2587.30.54NA1981231.83.971.8142
Dry Rice NoodlesRice noodles, dry35.70.15NA1.4240.99NA30459.5303611.4723.6
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1410.56NA1.4753.62.05NA30434539.53.972.0219.6
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
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)7.940.47NA1.663.51.6NA117460NA241.17142
Cooked Oat BranOat bran, cooked200.13NA1.7579.41.9NA23618315.321.05167
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1712.62NA1.81230.32NA3472147NA55.62.0499
Roasted European ChestnutsNuts, chestnuts, european, roasted57.51NA1.865.52.34NA21211752.43.971.1380.3
Light Rye FlourRye flour, light25.80.42NA1.863.52.3NA258445353.972.6422.6
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.940.4NA1.852360.96NA50258315.75.953.5520
Peeled European ChestnutsPeeled Raw European Chestnuts37.70.83NA1.8759.50.67NA75.4960NA3.970.97103
Lotus SeedsRaw Lotus Seeds87.30.19NA1.91111.23NA333728NA20.56153
Boiled BulgurCooked Bulgur200.15NA1.963.51.2NA79.41351.29.921.13154
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts240.49NA1.921152.18NA131607NA3.971.2122
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled53.60.89NA263.51.9NA1851028NA5.951.0397
Cooked Spinach SpaghettiSpaghetti, spinach, cooked59.50.41NA2.061233NA2141154427.82.14135
Dry CouscousCouscous, dry47.60.49NA2.1487.31.55NA337329NA201.6517
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg120.12NA2.2427.80.38NA79.437.7NA1470.73137
Wheat FlourUnenriched All-purpose White Wheat Flour29.80.29NA2.3243.71.3584.521421267.33.971.423.7
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked200.1481.62.4240.94NA85.369.51520.97136
SemolinaSemolina, unenriched33.70.38NA2.44931.23NA270369NA22.125
Glazed WalnutsNuts, walnuts, glazed141NANA2.56NANANANA460NA885NA12.5
Long-grain Brown RiceRaw Long-grain Brown Rice180.6NA2.562305.66127617496349.924.2323.4
Dry PastaDry Unenriched Pasta41.70.57NA2.581051.8NA375443125122.819.6
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry45.60.29NA2.655.60.95NA15932516.536510.8918.3
Pearled BarleyCooked Pearled Barley220.21NA2.6443.70.51NA107185175.951.63137
Chinese ChestnutsRaw Chinese Chestnuts35.70.72NA2.81673.18NA191887NA5.951.7387.2
Japanese ChestnutsRaw Japanese Chestnuts61.51.1NA2.88973.16NA143653NA27.82.2122
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked20.14NA2.9160.71NA65.551.61500.79136
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
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted37.70.77NA2.981793.4NA202947NA7.941.8579.8
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes220.59NA31011.9NA198716325661.430.7
Tapioca PearlsDry Tapioca Pearls39.70.04NA3.1420.22NA14221.620.2422
Almond pasteNuts, almond paste3410.9NA3.182581.7NA5126238.33182.9428
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked220.34NA3.1845.61.93NA14115330142.420.8
Coconut MilkRaw Coconut Milk31.80.53NA3.2573.41.8NA19852212.329.81.33134
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina240.39NA3.2789.32.05NA21815368122.22120
Cooked SpeltSpelt, cooked200.43NA3.3972.17NA2982847.949.922.5132
Cooked Whole-wheat PastaPasta, whole-wheat, cooked25.80.45NA3.41072.62NA252191727.942.66123
Boiled European ChestnutsBoiled and Steamed European Chestnuts910.94NA3.431071.7NA1961419NA53.60.5135
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
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared160.073NA3.59.920.68NA73.4189.537.940.97140
Brown RiceRaw Medium-grain Brown Rice65.50.55NA3.572847.43NA524532NA7.94424.5
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked37.70.14NA3.6180.7NA10911118.53.970.73140
Wild RiceRaw Wild Rice41.71.04NA3.93512.64NA8598475.56141215.4
Brown Rice FlourRice flour, brown220.46NA3.932227.9611266957419.2164.8623.8
Cooked TeffTeff, cooked970.45NA4.07995.68NA238212NA162.2149
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted69.51.45NA4.171274.1NA185847NA37.72.8499
HickorynutsDried Hickorynuts1211.46NA4.23439.15NA6678651628.555.26
Spinach Spaghetti Dry Spinach Spaghetti 1150.99NA4.233455.25NA65974612671.45.4816.6
Wheat SproutsSprouted Wheat55.60.52NA4.251633.7NA39733584.331.83.2795
BuckwheatBuckwheat35.72.2NA4.374582.5811068991316.524.7619.3
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)220.75NA4.5255.62.6NA242645NA7.941.9107
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried57.51.17NA4.542725.16NA3081441NA9.922.817.7
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour140.46NA4.721850.91NA54062530.69.923.4321.7
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1331.3NA4.721472.58NA34719573.5773.40.6918.8
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1271.3NA4.741472.35NA2721967NA73.40.6918
BrazilnutsDried Brazilnuts3183.46NA4.827462.43NA1439130838045.958.066.8
CoconutRaw Coconut Meat27.80.86NA4.8263.52.98NA2247062039.72.293
BulgurDry Bulgur69.50.66NA4.93256.05NA5958144.5633.73.8318
Dried BeechnutsNuts, beechnuts, dried21.33NA4.902.66NA02018NA75.40.7113
Roasted BuckwheatRoasted Buckwheat Groats33.71.24NA4.94393.2NA63363516.7224.816.7
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1332.4NA4.92407.34NA5227781228.872.24
Raw Pearled BarleyBarley, pearled, raw57.50.83NA4.961572.62NA43955675184.2320
PecansPecans nuts1392.4205.022408.93315508147.54097
Medium Rye flourRye flour, medium47.60.66NA5.041254.8NA44774228.63.974.321.8
TriticaleTriticale73.40.91NA5.12586.37NA710659NA9.926.8521
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.2621
Roasted Macadamia NutsDry Roasted Macadamia Nuts1391.13NA5.262346.02NA39372023.27.942.563.2
Barley flourBarley flour or meal63.50.68NA5.31912.05114587613757.943.9724
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry69.50.46NA5.361892.56NA504500NA15723.413.7
CornYellow Corn Grain 140.62NA5.382520.96NA41757030.869.54.420.6
Minerals in Top 100 Cereals & Nuts with the lowest Iron content per 7 oz
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by least amount of Iron per 7 ounces.
Top 5 cereals & nuts with least amount of iron per 7 ounces are:
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice
- Cooked Medium-grain White Rice
- Cooked Short-grain White Rice