Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.22129.3
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA993624.5
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.54011
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.33511
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.84111810.4
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.310.3
Cooked TeffTeff, cooked4953.2NANANA098NANANANA141910
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.3328.7
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.77.9
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.57.65
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.66127.36
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.87.14
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.811027.03
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.56.83
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.56.67
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.66.67
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.76.57
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.66.57
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.26.52
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.7146.37
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.76.23
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.5196.2
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.36.2
OatsOats1298.871.560.143.1085NANANANA13.621.76.07
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.5415196.06
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
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.085.9
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.775.9
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.65.8
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.6713205.77
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.155.73
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.085.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.55.6
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.45.47
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.25.4
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.78195.4
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.45.3
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA205.2
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
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.6145.16
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.75.14
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA10165.1
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.65.1
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.04184.95
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.24.77
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.34.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.74.6
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.64.56
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.4104.45
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.74.37
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.44.35
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
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.44
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.64
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.64
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.33.9
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.23.9
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.43.82
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA10133.7
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.63.64
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.3183.6
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA15173.57
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA22143.55
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.63.3
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.33.2
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.82.97
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.2182.86
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.62.75
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.962.73
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.72.65
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.42.5
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.62.42
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.42.37
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.5112.28
Tapioca PearlsDry Tapioca Pearls1400.0280.0070.0010.00301244.68NANANA1.260.272.2
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.22.16
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.32
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.04161.85
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.31.76
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.61.75
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.61.7
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.25171.7
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles9630.44.731.9414.30500.24NANANA1.829.91.7
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.7141.6
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.41.6
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.65171.44
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.41.3
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3310.89NANANANA112NANANANA310.61.3
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.81.27
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.081.1
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.21.1
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.771.1
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.40.99
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.4100.99
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.66120.98
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.170.96
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
Macronutrients in Top 100 Cereals with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Iron per 500 calories.
Top 5 cereals with most amount of iron per 500 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Cooked Oat Bran
- Raw Oat Bran
- Raw Teff