Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.35373.6
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.742
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.830.3
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.65430.2
Chow MeinChow Mein Chinese Noodles186984.326.70.3913.802530NANANA26.64325.5
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.49225
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.721.5
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.421.3
SeitanVital wheat gluten14697.341.080.193.03054.70NANANA2.429820.6
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.14946319.7
OatsOats154427.44.830.449.620263NANANANA426718.7
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA284118.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.74118.4
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.85618
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.44518
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.55817.6
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched14292.30.630.110.510315NANANANA5.5626.217.3
Enriched SemolinaSemolina, enriched14294.170.60.151.560289NANANANA15.550.317.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched14492.60.710.120.5803170.480.0790.0790.325.1628.317
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked14212.060.560.0950.450314NANANANA1125.816.8
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.75016
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.85816
Millet FlourMillet flour1516172.130.1710NA2986.6051.21442.715.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA523814.7
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.55514.4
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.514.3
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.414.3
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.46114.3
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.314
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.213.7
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.64213.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.613.2
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry14844.11.170.0671.203211.30.0790.440.837.143013.2
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.512.5
MilletRaw Millet150016.72.870.4780289NANANANA33.743.712
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA3143311
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.410.8
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA5710.7
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.710.6
RyeRye grain13416.470.780.432.603013.90.440.642.8604110.4
TriticaleTriticale13348.31.450.243.40286NANANANANA51.810.2
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.57474310
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.39.92
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.69.8
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.89.76
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.59.45
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.68.73
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.78.5
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA42538.45
Cooked TeffTeff, cooked4012.58NANANA079NANANANA1115.48.14
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.77.86
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.57.78
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.57.2
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.87.14
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared49220.06700.067010600002.48.657.03
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles206812619.685902060.99NANANA7.54417
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.77
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.86.83
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.5226.63
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.3236.55
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked14692.20.440.0320.750324NANANANA11276.35
Tapioca PearlsDry Tapioca Pearls14210.0790.020.0040.008035213.3NANANA3.570.756.27
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.55.9
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5160.830.230.040.180113NANANANA1.29.455.9
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked5160.750.20.0360.160114NANANANANA9.375.8
Pearled BarleyCooked Pearled Barley4881.750.370.0830.7701121.1NANANA158.975.28
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry14133.20.460.121.20294NANANANA17455.24
Dry PastaDry Unenriched Pasta147261.10.0952.14029610.60.440.481.912.751.85.16
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.3305.1
SemolinaSemolina, unenriched14294.170.60.151.560289NANANANA15.550.34.9
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked5161.10.310.0520.2501120.2NANANA1.610.74.76
Wheat FlourUnenriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.7414.64
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4923.90.560.221.80100NANANANANA17.34.5
Dry CouscousCouscous, dry14922.540.460.0480.950307NANANANA2050.64.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5162.50.360.120.90104NANANANANA184.13
Boiled BulgurCooked Bulgur3290.950.170.0160.37073.70.4NANANA1812.23.8
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.63.7
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.8393.6
Cooked Oat BranOat bran, cooked1593.40.650.061.3045.4NANANANA10.312.73.5
Boiled BuckwheatCooked Buckwheat Groats3652.460.530.0560.690793.570.40.791.610.713.43.18
RiceRaw Regular Long-grain White Rice14492.60.710.120.5803170.48NANANA5.1628.33.18
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched14292.30.630.110.510315NANANANANA26.23.18
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched14212.060.560.0950.450314NANANANANA25.83.18
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry14844.11.170.0671.203211.30.0790.440.837.14302.94
Dry Rice NoodlesRice noodles, dry14452.220.610.10.4903180.48NANANA6.3523.62.78
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.16142.5
White Canned HominyHominy, canned, white2863.50.490.0481.54056.66NANANA9.925.872.46
Yellow Canned HominyHominy, canned, yellow2863.50.490.0481.54056.6NANANANA9.925.872.46
Cooked Wild RiceWild rice, cooked4011.350.190.380.47084.72.90.790.791.37.14162.4
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.35112.22
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.22.1
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5200.710.0990.0240.260109NANANANANA162.06
Cooked PastaPasta, cooked, unenriched, without added salt6273.70.70.0951.1701222.220.120.160.367.14232
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3930.40.0750.0080.12085NANANANANA201.9
CornstarchCornstarch15120.20.03600.09903620NANANA3.571.031.87
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant5991.07NANANANA134NANANANA3.5712.71.55
Cooked CouscousCouscous, cooked4450.640.120.0120.240920.4NANANA5.56151.5
Rice FlourUnenriched White Rice Flour14535.641.530.271.2403180.48NANANA9.5323.61.4
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.40.99
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.50.95
Macronutrients in Top 100 Cereals with the highest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Iron per 14 ounces.
Top 5 cereals with most amount of iron per 14 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Chow Mein Chinese Noodles