Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.130.48
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2792.80.420.0360.88010600003.98.940.61
CornstarchCornstarch1310.0660.01200.03301200NANANA1.20.340.62
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.30.65
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.40.72
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.30.77
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched3850.810.220.0380.180110NANANANANA9.150.77
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3850.730.20.0350.160111NANANANANA9.080.77
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.170.96
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.66120.98
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.4100.99
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.40.99
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.771.1
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.21.1
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.081.1
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.81.27
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3310.89NANANANA112NANANANA310.61.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.41.3
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.65171.44
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.41.6
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.7141.6
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles9630.44.731.9414.30500.24NANANA1.829.91.7
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.25171.7
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.61.7
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.61.75
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.31.76
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.04161.85
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.32
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.22.16
Tapioca PearlsDry Tapioca Pearls1400.0280.0070.0010.00301244.68NANANA1.260.272.2
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.5112.28
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.42.37
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.62.42
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.42.5
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.72.65
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.962.73
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.62.75
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.2182.86
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.82.97
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.33.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.63.3
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA22143.55
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA15173.57
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.3183.6
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.63.64
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA10133.7
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.43.82
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.23.9
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.33.9
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.64
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.64
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.44
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.34.3
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.34.3
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.44.35
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.74.37
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.4104.45
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.64.56
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.74.6
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.34.6
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.24.77
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.04184.95
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.65.1
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA10165.1
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.75.14
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.6145.16
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.35.2
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA205.2
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.45.3
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.78195.4
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.25.4
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.45.47
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.55.6
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.085.6
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.155.73
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.6713205.77
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.65.8
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.775.9
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.085.9
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.26.06
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.66.06
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.5415196.06
OatsOats1298.871.560.143.1085NANANANA13.621.76.07
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.36.2
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.5196.2
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.76.23
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.7146.37
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.26.52
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.66.57
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.76.57
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.56.67
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.66.67
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.56.83
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.811027.03
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.87.14
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.66127.36
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.57.65
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.77.9
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.3328.7
Cooked TeffTeff, cooked4953.2NANANA098NANANANA141910
Macronutrients in Top 100 Cereals with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Iron per 500 calories.
Top 5 cereals with least amount of iron per 500 calories are:
- Unenriched White Rice Flour
- Cooked Gluten-free Pasta from Corn And Rice Flour
- Cornstarch
- Cooked Rice Noodles
- Cooked Glutinous White Rice