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
Sesame FlourHigh fat Sesame Flour57212.960.169.1015NANANANANA17.68.65
Roasted Sesame SeedsRoasted Whole Sesame Seeds5325.53.570.1911013.7NANANANA7.4397.84
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.37.6
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
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)15232.529NA0.3504.28NANANANANA3.085.03
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.24.77
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.434.74
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.24.73
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.74.6
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.44.58
TahiniSesame Butter from Roasted Kernels50.4273.80.2111.7010.70.25NANANA4.78.574.5
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
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.17174.3
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.274.3
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.64.2
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.49614.2
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5325.43.560.1911013.80.25NANANA8.948.974.1
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
Boiled European ChestnutsBoiled and Steamed European Chestnuts2293.160.60.131.1063.6NANANANANA4.63.96
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.2133.94
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.5133.94
Watermelon Seed KernelsDried Watermelon Seed Kernels5425.55.27NA1508.25NANANANANA15.33.92
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
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.93.62
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
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt48.527.52.90.0381809.98NANANANA5.578.343.3
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
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.33.2
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA143.2
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.73.18
Roasted CashewsDry Roasted Cashew Nuts52.324.24.80.08440172.6NANANA1.5783.14
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1491.20.180.030.28067.4NANANANANA4.433.13
Oil Roasted CashewsOil Roasted Cashew Nuts51.724.74.40.0354.4015.52.60.0410.0412.51.78.73.13
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
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.723.02
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
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts53610.150.0270.24067.7NANANANANA4.42.84
Japanese ChestnutsRaw Japanese Chestnuts1951.030.150.0250.24068NANANANANA4.42.82
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried83.31.030.150.0260.24068NANANANANA4.382.8
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
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.72.7
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
Cashew ButterPlain Cashew Butter no Salt5125.350.0874.17014NANANANA1.028.972.57
Pine NutsDried Pine Nuts44.630.52.20.07314.805.831.60.0310.0311.541.656.12.47
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
HazelnutsNuts, hazelnuts or filberts47.8292.130.0423.7407.982.070.0330.03324.637.142.25
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.742.23
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds67.3132.470.0525.9036NANANANA12.412.52.23
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
Coconut MilkRaw Coconut Milk1303127.600.3407.234.36NANANA2.8732.14
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.452.13
Roasted PistachiosDry Roasted Pistachio Nuts52.4242.960.116.90154.060.120.133.75.4112.1
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.68112.1
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)9131.52800.3406.05NANANANA23.32.07
CoconutRaw Coconut Meat84.728.42500.310135.28NANANA7.632.822.06
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts46.4292.10.0283.908.172.270.0330.0332.24.376.982.03
Macronutrients in Top 100 Cereals & Nuts with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Iron per 300 calories.
Top 5 cereals & nuts with most amount of iron per 300 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds