Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.22129.3
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA993624.5
Sesame FlourHigh fat Sesame Flour9535.34.940.2715025.3NANANANANA29.314.4
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.41513
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.512.7
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
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)2545448NA0.5907.13NANANANANA5.138.38
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.4177.94
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.77.9
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.37277.9
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.57.65
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA29197.63
TahiniSesame Butter from Roasted Kernels84456.330.3419.40180.41NANANA7.814.37.52
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.66127.36
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.57.2
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.87.14
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.66267.03
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.811027.03
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA15156.86
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
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.636.6
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.76.57
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.66.57
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.46.54
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
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.56.04
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
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.3145.5
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
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.6175.37
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.25.34
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.45.3
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.35.23
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted24920.290.050.460112NANANANANA7.45.22
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.55.2
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
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.25.04
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
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8931.70.250.0450.40113NANANANANA7.324.73
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.34.7
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.34.7
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
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.84.5
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
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.7154.3
Pine NutsDried Pine Nuts74.350.83.640.1224.609.72.670.0520.0522.562.75104.1
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
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.72123.74
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA10133.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.83.7
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
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.983.57
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA22143.55
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.43.52
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.46183.5
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15252.546.600.57010NANANANA3.335.53.45
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.73.43
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.63.4
Macronutrients in Top 100 Cereals & Nuts with the highest Iron content per 500 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 500 calories.
Top 5 cereals & nuts with most amount of iron per 500 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds