Rice BranCrude Rice Bran143395191.4332.402254.10.910.912.279560.684
Sesame FlourHigh fat Sesame Flour238616823.61.2772.40121NANANANANA14069
Roasted Sesame SeedsRoasted Whole Sesame Seeds256321830.51.65940117NANANANA63.57767
Whole Sesame SeedsDried Whole Sesame Seeds259922531.61.79701061.36NANANA53.580.466
Wheat BranCrude Wheat Bran98019.32.860.769.2502931.86NANANA19470.548
TahiniSesame Butter from Roasted Kernels2699244341.851050962.22NANANA427740.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels253622239.30.5494048.66.350.680.595.1327.213740
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels260422238.80.589066.75.850.320.325.1729.513536.6
Hemp SeedsHulled Hemp Seeds25082212145.5125039.36.81.40.913.861814336
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels257221830.51.659401182.18NANANA76.77735.3
ChiaDried Chia Seeds2204139158126.50191NANANANA1567535
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
Watermelon Seed KernelsDried Watermelon Seed Kernels252721544.4NA127069.4NANANANANA12933
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2808258270.36170093NANANANA527831
Cashew NutsRaw Cashew Nuts250819935.30.2835.30137270.230.2326.41582.630.3
Chow MeinChow Mein Chinese Noodles21369630.60.4415.802890NANANA30.449.429
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2862278411.2114053.22.180.320.451.452.69329
Wheat GermCrude Wheat Germ1633447.553.28240235NANANANA6010528.4
Oil Roasted CashewsOil Roasted Cashew Nuts263121738.50.3138.5013522.70.360.36221576.427.4
Roasted CashewsDry Roasted Cashew Nuts260421041.50.7334.7014822.7NANANA13.669.427.2
FlaxseedSeeds, flaxseed242219116.610326.801317.0301.85.21248326
Pine NutsDried Pine Nuts305331022.20.74150059.316.30.320.3215.616.86225
Oat BranRaw Oat Bran1116326.020.551203006.58NANANA7078.524.5
Soft White WheatWheat, soft white15429.031.670.163.6303421.86NANANA57.648.524.4
Sunflower SeedsDried Sunflower Seed Kernels264923320.20.2710509112NANA11.3399424
SeitanVital wheat gluten16788.41.230.223.46062.60NANANA2.7234123.6
Cashew ButterPlain Cashew Butter no Salt266322444.30.78370125NANANANA9.0779.723
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
HazelnutsNuts, hazelnuts or filberts284927620.20.3935.5075.719.70.320.3219446821.3
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
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts293028320.50.2738080220.320.3221.542.66820
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
Sunflower Seed ButterSunflower Seed Butter no Salt279925021.20.23440106480047.62678.418.7
Buckwheat FlourWhole-groat Buckwheat Flour1520143.070.323.98032011.8NANA7.745.457.218.4
Roasted PistachiosDry Roasted Pistachio Nuts259520825.60.9659.501283511.133246.79518.3
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
Pistachio NutsRaw Pistachio Nuts254020626.81.364012334.71.11.4531489117.8
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt264022623.70.31149010912.4NANANA50.387.717.2
Roasted AlmondsDry Roasted Almonds271223818.60.04558.7095220.0450.04521.549.49517
AlmondsNuts, almonds262622617.20.0145609819.70.50.771856.79617
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour15068.851.95NANA03384.63NANANA59.443.617
Macadamia NutsRaw Macadamia Nuts325734454.70.935.88062.720.70.320.3220393616.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added275325019061.308020.600.182047.69616.7
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
Dried PilinutsNuts, pilinuts, dried3261361141NA34.5018NANANANANA4916
Durum WheatWheat, durum153811.22.060.224.20323NANANANANA6216
Plain Almond ButterPlain Almond Butter no Salt2785252190.03261.7085.42000.09119.746.79516
CornmealWhole-grain Yellow Cornmeal164216.32.30.227.203492.9NANANA333715.6
Toasted Dried CoconutToasted Dried Coconut Meat2685213189NA2.330201NANANANANA2415.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried16335.620.830.141.30369NANANANANA2415.3
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed3103313278NA3.43098NANANANANA2415.2
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
Dried CoconutDried Coconut Meat299429326003.2010733.3NANANA7431.215
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds20238816.60.3539.70244NANANANA83.58415
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)8949785.8NA1.06012.7NANANANANA9.1615
Blanched HazelnutsBlanched Hazelnuts Or Filberts2853277210.2625077160.320.3215506215
Blanched AlmondsNuts, almonds, blanched2676238180.01856084.72100.1420.2459715
Whole Sorghum FlourWhole-grain Sorghum Flour1628152.40.286.06NA3488.80.735.942.133038.214.2
Pinyon Pine NutsDried Pinyon Pine Nuts285327742.53.57113087.5NANANANA48.552.514
MilletRaw Millet1715193.280.549.140330NANANANA38.65013.7
WalnutsEnglish Walnuts296629627.841173062120.410.361130.46913
Roasted PecansDry Roasted Pecans322133728.54.589061.518.40.180.181842.64312.7
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
Roasted Macadamia NutsDry Roasted Macadamia Nuts3257345540.895.9060.718.80.320.321836.335.312
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
PecansPecans nuts3134326284.4794063180.180.1817.743.541.611.5
Raw Pearled BarleyBarley, pearled, raw15975.261.10.252.303533.63NANANA70.84511.3
Roasted BuckwheatRoasted Buckwheat Groats156912.32.70.283.470340NANANANA46.753.211.2
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3243341334.68102059180.180.1817.74341.711.2
BulgurDry Bulgur15516.031.050.12.3503441.86NANANA56.755.711
Dried BeechnutsNuts, beechnuts, dried2613227267.783.40152NANANANANA2811
BrazilnutsDried Brazilnuts2989304730.16111053.310.60010.6346511
CoconutRaw Coconut Meat160615213501.6606928.3NANANA411511
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled167417.73.340.756.260356NANANANANA22.711
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour163717.52.460.247.7403492.9NANANA3331.410.8
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1696203.80.857.120351NANANANA532910.8
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried16478.21.20.21.90362NANANANANA3110.4
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)149715713901.7030NANANANA9.9816.510.3
BuckwheatBuckwheat155615.43.360.354.360324NANANANA45.4609.98
Wheat SproutsSprouted Wheat8985.760.930.122.40193NANANANA5349.7
Macronutrients in Top 100 Cereals & Nuts with the highest Iron content per 1 lb
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Iron per 1 pound.
Top 5 cereals & nuts with most amount of iron per 1 pound are:
- Crude Rice Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Crude Wheat Bran