Cooked Rice NoodlesRice noodles, cooked4290.790.0910.0160.0750950.12NANANA3.977.10.56
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3850.750.150.0120.26083.70.2NANANA3.9780.56
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt5161.10.310.0520.2501120.2NANANA1.610.70.79
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5160.830.230.040.180113NANANANANA9.450.79
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched5160.750.20.0360.160114NANANANANA9.370.79
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7103.970.60.0521.25015100005.5612.70.87
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.50.95
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.40.99
Coconut WaterCoconut Water (liquid From Coconuts)75.40.790.700.008014.710.4NANANA4.372.861.15
Rice FlourUnenriched White Rice Flour14535.641.530.271.2403180.48NANANA9.5323.61.4
Cooked CouscousCouscous, cooked4450.640.120.0120.240920.4NANANA5.56151.5
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant5991.07NANANANA134NANANANA3.5712.71.55
CornstarchCornstarch15120.20.03600.09903620NANANA3.571.031.87
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3930.40.0750.0080.12085NANANANANA201.9
Cooked PastaPasta, cooked, unenriched, without added salt6273.70.70.0951.1701222.220.120.160.367.14232
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5200.710.0990.0240.260109NANANANANA162.06
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts2220.750.110.020.18050NANANANANA3.252.1
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.22.1
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.35112.22
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled6679.132.461.123.740127NANANANA19212.4
Cooked Wild RiceWild rice, cooked4011.350.190.380.47084.72.90.790.791.37.14162.4
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 MilletMillet, cooked4723.970.680.111.90940.52NANANA5.16142.5
Dry Rice NoodlesRice noodles, dry14452.220.610.10.4903180.48NANANA6.3523.62.78
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry14844.11.170.0671.203211.30.0790.440.837.14302.94
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
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)80282.673.2NA0.9022NANANANANA6.43.2
Cooked Oat BranOat bran, cooked1593.40.650.061.3045.4NANANANA10.312.73.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted82210.72.91.34.40159NANANANA2424.63.57
Roasted European ChestnutsNuts, chestnuts, european, roasted9728.731.640.373.08021042NANANA20.212.63.6
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.8393.6
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.63.7
Peeled European ChestnutsPeeled Raw European Chestnuts7784.960.930.211.750175NANANANANA6.473.73
Lotus SeedsRaw Lotus Seeds3532.10.350.111.13068.6NANANANANA16.43.77
Boiled BulgurCooked Bulgur3290.950.170.0160.37073.70.4NANANA1812.23.8
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts60730.440.0750.70134NANANANANA11.43.85
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled8458.971.70.383.170181NANANANA329.64
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5162.50.360.120.90104NANANANANA184.13
Dry CouscousCouscous, dry14922.540.460.0480.950307NANANANA2050.64.3
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4923.90.560.221.80100NANANANANA17.34.5
Wheat FlourUnenriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.7414.64
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked5161.10.310.0520.2501120.2NANANA1.610.74.76
SemolinaSemolina, unenriched14294.170.60.151.560289NANANANA15.550.34.9
Glazed WalnutsNuts, walnuts, glazed198414214NANA0189128NANANA14.3335.1
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.3305.1
Dry PastaDry Unenriched Pasta147261.10.0952.14029610.60.440.481.912.751.85.16
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry14133.20.460.121.20294NANANANA17455.24
Pearled BarleyCooked Pearled Barley4881.750.370.0830.7701121.1NANANA158.975.28
Chinese ChestnutsRaw Chinese Chestnuts8894.40.650.111.020195NANANANANA16.75.6
Japanese ChestnutsRaw Japanese Chestnuts6112.10.310.0520.490139NANANANANA8.935.75
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked5160.750.20.0360.160114NANANANANA9.375.8
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
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted9494.720.690.121.10208NANANANANA17.85.95
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes181011110500.8802061460.042.114439.312.46
Tapioca PearlsDry Tapioca Pearls14210.0790.020.0040.008035213.3NANANA3.570.756.27
Almond pasteNuts, almond paste181811010.40.79220190144NANANA1935.76.35
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked14692.20.440.0320.750324NANANANA11276.35
Coconut MilkRaw Coconut Milk913958401.0402213.3NANANA8.739.16.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.3236.55
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.5226.63
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.86.83
Boiled European ChestnutsBoiled and Steamed European Chestnuts5205.481.030.231.930110NANANANANA7.946.87
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles206812619.685902060.99NANANA7.54417
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.77
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared49220.06700.067010600002.48.657.03
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.87.14
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.57.2
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.57.78
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.77.86
Cooked TeffTeff, cooked4012.58NANANA079NANANANA1115.48.14
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted7983.180.470.0790.740179NANANANANA11.88.33
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.58.4
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA42538.45
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.78.5
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.68.73
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)131013812201.5026.4NANANANA8.7314.49.05
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried14417.21.060.181.660317NANANANANA279.1
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.59.45
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled148417.73.320.756.230307NANANANA46.425.49.45
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled146515.52.920.655.50311NANANANANA209.5
BrazilnutsDried Brazilnuts2616266640.1497046.69.25009.2529.8579.64
CoconutRaw Coconut Meat140513311801.45060.424.7NANANA35.713.29.64
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.89.76
Dried BeechnutsNuts, beechnuts, dried228619822.76.75730133NANANANANA24.69.76
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.69.8
Oil Roasted PecansNuts, pecans, oil roasted, without salt added283829928.74.189.5051.615.80.160.1615.537.736.59.8
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.39.92
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.410
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.57474310
TriticaleTriticale13348.31.450.243.40286NANANANANA51.810.2
RyeRye grain13416.470.780.432.603013.90.440.642.8604110.4
Roasted Macadamia NutsDry Roasted Macadamia Nuts285030247.40.785.1705316.40.280.281631.83110.5
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.710.6
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA5710.7
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.410.8
Macronutrients in Top 100 Cereals & Nuts with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by least amount of Iron per 14 ounces.
Top 5 cereals & nuts with least amount of iron per 14 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