TeffRaw Teff3670244.51.359.36NA73118.44.77.36.28013376.3
Raw AmaranthUncooked Amaranth Grain371070.214.60.4227.40653170.12.7146713676
Soft White WheatWheat, soft white3400203.680.36807544.1NANANA12710753.7
OatsOats389069121.124.20663NANANANA10616947.2
Hard white WheatWheat, hard white3420172.770.357.1507594.1NANANA12211345.6
Raw SpeltUncooked Spelt338024.34.060.6512070268.22.48.45.910714644.4
Buckwheat FlourWhole-groat Buckwheat Flour3350316.770.718.77070626NANA1710012640.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour332019.54.3NANA074510NANANA1319637
Whole Wheat PastaDry Whole-Wheat Pasta352029.34.30.710.6073427.432.46.89213936.2
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
Whole Sorghum FlourWhole-grain Sorghum Flour359033.45.30.6113.4NA76619.41.6134.76684.331.4
MilletRaw Millet378042.27.231.18200729NANANANA8511030
CornYellow Corn Grain 365047.46.670.652107436.4NANANA739427
RyeRye grain338016.31.971.086.607599.81.11.67.115110326.3
Roasted BuckwheatRoasted Buckwheat Groats3460275.90.627.660750NANANANA10311724.7
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
Cooked TeffTeff, cooked10106.5NANANA0199NANANANA2838.720.5
Wild RiceRaw Wild Rice3570111.5633.77074925NANA6.76214719.6
Brown RiceRaw Medium-grain Brown Rice3620275.360.419.20762NANANANA347518
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
Cooked QuinoaQuinoa, cooked1200192.30.859.7402138.7NANANA284415
Long-grain Brown RiceRaw Long-grain Brown Rice3670325.90.329.707636.6006.63675.413
Boiled BuckwheatCooked Buckwheat Groats9206.21.340.141.74019991242733.88
Cooked MilletMillet, cooked1190101.720.284.802371.3NANANA13356.3
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 Soba Japanese NoodlesNoodles, japanese, soba, cooked99010.190.020.290214NANANANANA50.64.8
Cooked CouscousCouscous, cooked11201.60.290.030.602321NANANA14383.8
Cooked Corn PastaCooked Corn Gluten-free Pasta12607.31.020.13.160279NANANANA4826.32.5
Cooked Rice NoodlesRice noodles, cooked108020.230.040.1902400.3NANANA10181.4
Macronutrients in Top 40 Whole Cereals with the highest Iron content per 1 kg
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by most amount of Iron per 1 kilogram.
Top 5 whole cereals with most amount of iron per 1 kilogram are:
- Raw Teff
- Uncooked Amaranth Grain
- Soft White Wheat
- Oats
- Hard white Wheat