Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.717.6
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.614.7
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.5246.6
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.8216.6
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.54116.24
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.4116.15
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.56.1
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.35.2
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.434.74
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.74.6
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.14.4
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.274.3
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.49614.2
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.934.1
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.924
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.77134
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.2133.94
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.5133.94
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.543.9
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.53.82
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA106113.74
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.53.73
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA7113.73
OatsOats775.320.940.0861.87051NANANANA8.17133.64
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.33.64
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched83.30.480.130.0230.11066NANANANA1.175.53.63
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.63.63
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked83.80.440.120.020.096066.3NANANANA2.355.453.54
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.863.54
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.3113.47
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.85123.46
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2310.480.130.0230.11066NANANANA0.695.53.44
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2310.440.120.0210.095066.3NANANANANA5.453.37
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.73.35
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA11143.3
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.53.24
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.33.24
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.73.18
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA123.1
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.68113.1
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.443.1
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.84123.1
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.73.06
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.63.05
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.83112.97
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.732.86
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.22.77
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.37112.76
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.62.73
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.022.67
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.042.62
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.8112.6
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.172.6
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.172.6
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA132.4
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.62.4
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.752.4
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.182.33
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.132.33
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.72.3
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.742.23
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.352.2
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.82.16
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.93102.14
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.452.13
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.761.98
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.61.92
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.35121.8
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.81.7
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.41.65
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.981.64
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.851.6
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.21.5
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.31.45
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.21.4
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.71.37
Tapioca PearlsDry Tapioca Pearls83.80.0170.0040.0010.002074.32.8NANANA0.750.161.32
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked810.450.090.0060.15066.2NANANANA2.275.521.3
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.161.2
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry84.30.680.0970.0240.25062.4NANANANA3.629.561.1
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.161.05
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.51.05
SemolinaSemolina, unenriched83.30.880.130.0310.33060.7NANANANA3.2510.61.03
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.75101
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles57.618.32.841.168.60300.14NANANA1.15.951
Wheat FlourUnenriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.50.96
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.4110.95
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA4100.86
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.270.78
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant1990.54NANANANA67.3NANANANA1.86.360.77
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.250.76
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched83.80.440.120.020.096066.3NANANANANA5.450.67
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched83.30.480.130.0230.11066NANANANANA5.50.67
RiceRaw Regular Long-grain White Rice820.540.150.0250.12065.70.099NANANA1.075.860.66
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.260.6
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.020.59
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.10.59
Dry Rice NoodlesRice noodles, dry82.40.460.130.0210.10660.099NANANA1.34.90.58
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.20.46
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2310.480.130.0230.11066NANANANANA5.50.46
Macronutrients in Top 100 Cereals with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Iron per 300 calories.
Top 5 cereals with most amount of iron per 300 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Cooked Oat Bran
- Raw Oat Bran
- Raw Teff