Rice BranCrude Rice Bran316020941.73.1671.404979225210134185
Wheat BranCrude Wheat Bran216042.56.31.6720.406454.1NANANA428156106
TeffRaw Teff3670244.51.359.36NA73118.44.77.36.28013376.3
Raw AmaranthUncooked Amaranth Grain371070.214.60.4227.40653170.12.7146713676
Chow MeinChow Mein Chinese Noodles471021267.40.9834.706360NANANA6710964.3
Wheat GermCrude Wheat Germ36009716.77.23530518NANANANA13223262.6
Oat BranRaw Oat Bran246070.313.31.226.5066214.5NANANA15417354
Soft White WheatWheat, soft white3400203.680.36807544.1NANANA12710753.7
SeitanVital wheat gluten370018.52.720.487.6301380NANANA675252
Dark Rye FlourRye flour, dark3250222.71.4790686232.32.21823815949.7
OatsOats389069121.124.20663NANANANA10616947.2
Barley Malt flourBarley malt flour361018.43.860.958.607838NANANA7110347
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour36409.81.550.223.907632.7NANANA2710346.4
Raw QuinoaQuinoa, uncooked368060.77.062.629.80642NANANANA7014145.7
Hard white WheatWheat, hard white3420172.770.357.1507594.1NANANA12211345.6
Raw SpeltUncooked Spelt338024.34.060.6512070268.22.48.45.910714644.4
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched36005.81.580.271.280793NANANANA146643.6
Enriched SemolinaSemolina, enriched360010.51.50.373.930728NANANANA3912743.6
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched36506.61.80.311.4608001.20.20.20.81371.343
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked35805.21.40.241.140792NANANANA286542.3
Buckwheat FlourWhole-groat Buckwheat Flour3350316.770.718.77070626NANA1710012640.6
Oat FlourPartially Debranned Oat Flour404091161.4532065780156514740
Millet FlourMillet flour382042.55.360.4425.5NA75116.6012.633510839.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour332019.54.3NANA074510NANANA1319637
Whole Wheat PastaDry Whole-Wheat Pasta352029.34.30.710.6073427.432.46.89213936.2
Hulled BarleyBarley, hulled3540234.821.11007358NANANA17312536
Whole Wheat FlourWhole-grain Wheat Flour3400254.30.731107204.10.503.610713236
Hard Red Spring WheatWheat, hard red spring3290193.140.367.2706804.1NANANA12215436
Durum WheatWheat, durum339024.74.540.489.30711NANANANANA13735.2
CornmealWhole-grain Yellow Cornmeal3620365.050.491607696.4NANANA738134.5
SorghumSorghum Grain329034.66.10.6515072125.3NANANA6710633.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3620273.50.628.65NA7312622610113533.3
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry374010.32.940.173.0508093.30.21.12.1187533.3
Whole Sorghum FlourWhole-grain Sorghum Flour359033.45.30.6113.4NA76619.41.6134.76684.331.4
MilletRaw Millet378042.27.231.18200729NANANANA8511030
Corn BranCrude Corn Bran22409.21.30.134.108560NANANA79083.628
CornYellow Corn Grain 365047.46.670.652107436.4NANANA739427
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry33607.11.360.162.040746NANANANANA14427
Barley flourBarley flour or meal3450163.350.776.9507458NANANA10110527
RyeRye grain338016.31.971.086.607599.81.11.67.115110326.3
TriticaleTriticale3360213.660.618.530721NANANANANA13125.7
Medium Rye flourRye flour, medium3490151.80.9860754111.20.6911810925.4
Raw Pearled BarleyBarley, pearled, raw352011.62.440.555.0507778NANANA1569925
Roasted BuckwheatRoasted Buckwheat Groats3460275.90.627.660750NANANANA10311724.7
BulgurDry Bulgur342013.32.320.235.1807594.1NANANA12512324.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour361038.65.430.531707696.4NANANA7369.324
BuckwheatBuckwheat3430347.40.789.60715NANANANA10013322
Wheat SproutsSprouted Wheat198012.72.060.265.30425NANANANA117521.4
Spinach Spaghetti Dry Spinach Spaghetti 372015.72.260.745.66074827NANANA10613421.3
Cooked TeffTeff, cooked10106.5NANANA0199NANANANA2838.720.5
Brown Rice FlourRice flour, brown3630285.570.429.5407656.6NANANA4672.320
Wild RiceRaw Wild Rice3570111.5633.77074925NANA6.76214719.6
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked12303.70.740.170.7402611.10.20.10.892918
Brown RiceRaw Medium-grain Brown Rice3620275.360.419.20762NANANANA347518
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared124050.1700.170268000062217.7
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles521031749.32014905192.5NANANA1910317.6
Cooked KamutCooked Khorasan Wheat13208.30.77NANA027630.7NANANA435717.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1490172.430.365.3803017.50.70.72396017
Cooked SpeltSpelt, cooked12708.5NANANA0264NANANANA395516.7
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1590152.40.395.45NA3158.50.70.724658.216.5
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked37005.51.10.081.90817NANANANA286816
Tapioca PearlsDry Tapioca Pearls35800.20.050.010.02088733.5NANANA91.916
Cooked QuinoaQuinoa, cooked1200192.30.859.7402138.7NANANA284415
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked13002.10.570.10.460286NANANANA32415
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked13001.90.510.090.410287NANANANANA23.614.6
Pearled BarleyCooked Pearled Barley12304.40.930.211.9302822.8NANANA3822.613.3
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry35608.11.150.293.020741NANANANA4311413
Dry PastaDry Unenriched Pasta3710152.770.245.4074726.71.11.24.83213013
Long-grain Brown RiceRaw Long-grain Brown Rice3670325.90.329.707636.6006.63675.413
SemolinaSemolina, unenriched360010.51.50.373.930728NANANANA3912712.3
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked13002.80.770.130.6202820.5NANANA42712
Wheat FlourUnenriched All-purpose White Wheat Flour36409.81.550.223.907632.7NANANA2710311.7
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg12409.81.40.554.530251NANANANANA43.711.3
Dry CouscousCouscous, dry37606.41.170.122.40774NANANANA5012811
Cooked Spinach SpaghettiSpaghetti, spinach, cooked13006.30.910.32.270262NANANANANA45.810.4
Boiled BulgurCooked Bulgur8302.40.420.040.9401861NANANA45319.6
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3570212.90.288.960793NANANANA11074.69.3
Light Rye FlourRye flour, light357013.31.50.83507679.30.91.45.780989.1
Cooked Oat BranOat bran, cooked4008.61.630.153.240114NANANANA26328.8
Boiled BuckwheatCooked Buckwheat Groats9206.21.340.141.74019991242733.88
RiceRaw Regular Long-grain White Rice36506.61.80.311.4608001.2NANANA1371.38
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched36005.81.580.271.280793NANANANANA668
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched35805.21.40.241.140792NANANANANA658
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry374010.32.940.173.0508093.30.21.12.118757.4
Dry Rice NoodlesRice noodles, dry36405.61.530.261.2408021.2NANANA1659.57
Cooked MilletMillet, cooked1190101.720.284.802371.3NANANA13356.3
White Canned HominyHominy, canned, white7208.81.230.123.87014315NANANA25156.2
Yellow Canned HominyHominy, canned, yellow7208.81.230.123.870143NANANANA25156.2
Cooked Wild RiceWild rice, cooked10103.40.490.951.202137.3223.318406
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked12309.72.60.113.5502562.4002.41627.45.6
Cooked Brown RiceCooked Medium-grain Brown Rice11208.31.650.132.830235NANANANA18235.3
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked13101.80.250.060.660275NANANANANA405.2
Cooked PastaPasta, cooked, unenriched, without added salt15809.31.760.242.9503095.60.30.40.918585
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked99010.190.020.290214NANANANANA50.64.8
CornstarchCornstarch38100.50.0900.2509130NANANA92.64.7
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant15102.7NANANANA339NANANANA9323.9
Cooked CouscousCouscous, cooked11201.60.290.030.602321NANANA14383.8
Rice FlourUnenriched White Rice Flour3660143.860.673.1308011.2NANANA2459.53.5
Cooked Corn PastaCooked Corn Gluten-free Pasta12607.31.020.13.160279NANANANA4826.32.5
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked12303.70.740.170.7402611.10.20.10.89292.4
Macronutrients in Top 100 Cereals with the highest Iron content per 1 kg
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Iron per 1 kilogram.
Top 5 cereals with most amount of iron per 1 kilogram are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Chow Mein Chinese Noodles