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
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.434.74
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
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
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.85123.46
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
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
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
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.732.86
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
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
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.742.23
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.93102.14
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
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.41.65
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
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.161.2
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.161.05
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.75101
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.260.6
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.970.39
Macronutrients in Top 40 Whole Cereals with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by most amount of Iron per 300 calories.
Top 5 whole cereals with most amount of iron per 300 calories are:
- Raw Teff
- Uncooked Amaranth Grain
- Cooked Teff
- Soft White Wheat
- Hard white Wheat