Rice BranCrude Rice Bran143395191.4332.402254.10.910.912.279560.684
Wheat BranCrude Wheat Bran98019.32.860.769.2502931.86NANANA19470.548
TeffRaw Teff166510.82.040.614.25NA3328.352.133.32.836.360.334.6
Raw AmaranthUncooked Amaranth Grain1683326.60.1912.402967.670.0451.226.3530.461.534.5
Chow MeinChow Mein Chinese Noodles21369630.60.4415.802890NANANA30.449.429
Wheat GermCrude Wheat Germ1633447.553.28240235NANANANA6010528.4
Oat BranRaw Oat Bran1116326.020.551203006.58NANANA7078.524.5
Soft White WheatWheat, soft white15429.031.670.163.6303421.86NANANA57.648.524.4
SeitanVital wheat gluten16788.41.230.223.46062.60NANANA2.7234123.6
Dark Rye FlourRye flour, dark1474101.220.674.08031110.51.0418.161087222.5
OatsOats176431.35.520.5110301NANANANA4876.621.4
Barley Malt flourBarley malt flour16378.351.750.433.903553.63NANANA32.246.621.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour16514.450.70.11.7703461.22NANANA12.24721
Raw QuinoaQuinoa, uncooked166927.53.21.1813.50291NANANANA31.86420.7
Hard white WheatWheat, hard white15517.761.260.163.2403441.86NANANA55.351.320.7
Raw SpeltUncooked Spelt1533111.840.295.40318311.13.82.6848.56620
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched16332.630.720.120.580360NANANANA6.353019.8
Enriched SemolinaSemolina, enriched16334.760.680.171.80330NANANANA17.757.519.8
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched165630.820.140.6603630.540.0910.0910.365.932.319.5
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked16242.360.640.110.520359NANANANA12.729.519
Buckwheat FlourWhole-groat Buckwheat Flour1520143.070.323.98032011.8NANA7.745.457.218.4
Oat FlourPartially Debranned Oat Flour183341.47.30.6614.402983.6300.452.2729.566.518
Millet FlourMillet flour173319.32.430.211.6NA3417.5305.71.361648.818
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour15068.851.95NANA03384.63NANANA59.443.617
Whole Wheat PastaDry Whole-Wheat Pasta159713.31.940.324.82033312.41.361.13.141.76316.4
Hulled BarleyBarley, hulled160610.42.20.54.5303333.63NANANA78.556.616.3
Whole Wheat FlourWhole-grain Wheat Flour154211.31.950.334.9603261.860.2301.6348.56016.3
Hard Red Spring WheatWheat, hard red spring14928.71.420.163.303091.86NANANA55.37016.3
Durum WheatWheat, durum153811.22.060.224.20323NANANANANA6216
CornmealWhole-grain Yellow Cornmeal164216.32.30.227.203492.9NANANA333715.6
SorghumSorghum Grain149215.72.770.296.77032711.5NANANA30.44815.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1642121.60.283.92NA33211.80.910.912.724661.315
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry16964.671.330.0771.403671.50.0910.50.958.163415
Whole Sorghum FlourWhole-grain Sorghum Flour1628152.40.286.06NA3488.80.735.942.133038.214.2
MilletRaw Millet1715193.280.549.140330NANANANA38.65013.7
Corn BranCrude Corn Bran10164.170.590.0591.8503880NANANA3583812.7
CornYellow Corn Grain 165621.53.030.299.503372.9NANANA3342.712.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry15243.220.620.0730.930338NANANANANA65.212.2
Barley flourBarley flour or meal15657.261.50.353.1503383.63NANANA4647.612
RyeRye grain15337.40.890.49303444.450.50.733.2268.54712
TriticaleTriticale15249.51.660.283.870327NANANANANA5911.7
Medium Rye flourRye flour, medium15836.90.820.442.7034250.540.274.153.549.411.5
Raw Pearled BarleyBarley, pearled, raw15975.261.10.252.303533.63NANANA70.84511.3
Roasted BuckwheatRoasted Buckwheat Groats156912.32.70.283.470340NANANANA46.753.211.2
BulgurDry Bulgur15516.031.050.12.3503441.86NANANA56.755.711
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour163717.52.460.247.7403492.9NANANA3331.410.8
BuckwheatBuckwheat155615.43.360.354.360324NANANANA45.4609.98
Wheat SproutsSprouted Wheat8985.760.930.122.40193NANANANA5349.7
Spinach Spaghetti Dry Spinach Spaghetti 16877.121.030.342.57033912.3NANANA4860.69.66
Cooked TeffTeff, cooked4582.95NANANA090NANANANA12.717.69.3
Brown Rice FlourRice flour, brown164712.62.530.194.3303473NANANA2132.89
Wild RiceRaw Wild Rice16194.90.711.361.7034011.3NANA3.0428678.9
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked5581.680.340.0770.3401180.50.0910.0450.364.1138.2
Brown RiceRaw Medium-grain Brown Rice1642122.430.194.160346NANANANA15.4348.16
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared5622.270.07700.077012100002.729.98.03
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles236314422.49.1567.602351.13NANANA8.6478
Cooked KamutCooked Khorasan Wheat5993.760.35NANA012514NANANA19.5268
Cooked Whole-wheat PastaPasta, whole-wheat, cooked6767.761.10.162.4401363.40.320.320.9117.7277.8
Cooked SpeltSpelt, cooked5763.86NANANA0120NANANANA17.7257.57
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7216.81.10.182.47NA1433.860.320.320.912126.47.5
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked16782.50.50.0360.860370NANANANA12.7317.26
Tapioca PearlsDry Tapioca Pearls16240.0910.0230.0050.009040215NANANA4.10.867.17
Cooked QuinoaQuinoa, cooked5448.71.050.394.40973.95NANANA12.7206.76
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5900.950.260.0450.210130NANANANA1.3610.86.76
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked5900.860.230.0410.190130NANANANANA10.76.62
Pearled BarleyCooked Pearled Barley55820.420.0950.8801281.27NANANA17.210.36.03
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry16153.670.520.131.370336NANANANA19.551.56
Dry PastaDry Unenriched Pasta16836.851.260.112.450339120.50.542.1814.5595.9
Long-grain Brown RiceRaw Long-grain Brown Rice166514.52.70.154.40346300316.334.25.85
SemolinaSemolina, unenriched16334.760.680.171.80330NANANANA17.757.55.58
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked5901.270.350.0590.2801280.23NANANA1.812.25.44
Wheat FlourUnenriched All-purpose White Wheat Flour16514.450.70.11.7703461.22NANANA12.2475.3
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg5624.450.640.252.050114NANANANANA205.13
Dry CouscousCouscous, dry17062.90.530.0541.10351NANANANA22.7584.9
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5902.860.410.141.030119NANANANANA20.84.7
Boiled BulgurCooked Bulgur3761.10.190.0180.43084.30.45NANANA20.4144.35
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry16199.431.30.134.060360NANANANA50344.2
Light Rye FlourRye flour, light16196.030.680.382.2703484.20.410.642.636.344.54.13
Cooked Oat BranOat bran, cooked1813.90.740.0681.47052NANANANA11.814.64
Boiled BuckwheatCooked Buckwheat Groats4172.80.610.0640.790904.10.450.911.812.215.33.63
RiceRaw Regular Long-grain White Rice165630.820.140.6603630.54NANANA5.932.33.63
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched16332.630.720.120.580360NANANANANA303.63
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched16242.360.640.110.520359NANANANANA29.53.63
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry16964.671.330.0771.403671.50.0910.50.958.16343.36
Dry Rice NoodlesRice noodles, dry16512.540.690.120.5603640.54NANANA7.26273.18
Cooked MilletMillet, cooked5404.540.780.132.1801070.59NANANA5.9162.86
White Canned HominyHominy, canned, white32740.560.0541.76064.76.85NANANA11.36.72.8
Yellow Canned HominyHominy, canned, yellow32740.560.0541.76064.7NANANANA11.36.72.8
Cooked Wild RiceWild rice, cooked4581.540.220.430.540973.30.910.911.58.16182.72
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked5584.41.180.051.601161.1001.17.2612.42.54
Cooked Brown RiceCooked Medium-grain Brown Rice5083.760.750.0591.30107NANANANA8.1610.52.4
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5940.820.110.0270.30125NANANANANA182.36
Cooked PastaPasta, cooked, unenriched, without added salt7174.20.80.111.3401402.540.140.180.418.1626.32.27
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked4490.450.0860.0090.13097NANANANANA232.18
CornstarchCornstarch17280.230.04100.1104140NANANA4.11.182.13
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant6851.22NANANANA154NANANANA4.114.51.77
Cooked CouscousCouscous, cooked5080.730.130.0140.2701050.45NANANA6.35171.72
Rice FlourUnenriched White Rice Flour16606.441.750.31.403630.54NANANA11271.6
Cooked Corn PastaCooked Corn Gluten-free Pasta5723.30.460.0451.430127NANANANA21.8121.13
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked5581.680.340.0770.3401180.50.0910.0450.364.1131.1
Macronutrients in Top 100 Cereals with the highest Iron content per 1 lb
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Iron per 1 pound.
Top 5 cereals with most amount of iron per 1 pound are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Chow Mein Chinese Noodles