Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.81926.3
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.72215
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.31911
Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.210.8
Chow MeinChow Mein Chinese Noodles668309.550.144.920900NANANA9.515.49.1
Wheat GermCrude Wheat Germ51013.82.361.027.5073.4NANANANA18.7338.87
Oat BranRaw Oat Bran3499.961.90.173.750942.06NANANA2224.57.67
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA18157.6
SeitanVital wheat gluten5242.620.390.0681.1019.50NANANA0.851077.37
Dark Rye FlourRye flour, dark4613.150.380.211.270973.270.330.312.5533.722.67.04
OatsOats5519.81.730.163.44094NANANANA15246.7
Barley Malt flourBarley malt flour5122.60.550.131.201111.13NANANA1014.66.68
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour5161.40.220.0310.5501080.38NANANA3.8314.66.58
Raw QuinoaQuinoa, uncooked5228.610.374.2091NANANANA9.92206.48
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.3166.46
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.76.3
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched5100.820.220.0380.180112NANANANA29.376.2
Enriched SemolinaSemolina, enriched5101.50.210.0520.560103NANANANA5.53186.2
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched5170.940.260.0440.2101130.170.0280.0280.111.84106.1
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5070.740.20.0340.160112NANANANA3.979.26
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.414185.75
Oat FlourPartially Debranned Oat Flour573132.280.214.50931.1300.140.719.220.85.67
Millet FlourMillet flour5416.020.760.0623.6NA1062.3501.80.434.9615.25.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour4712.760.61NANA01061.45NANANA18.613.65.26
Whole Wheat PastaDry Whole-Wheat Pasta4994.150.610.0991.501043.90.430.340.961319.75.13
Hulled BarleyBarley, hulled5023.260.680.161.401041.13NANANA24.517.75.1
Whole Wheat FlourWhole-grain Wheat Flour4823.540.610.11.5501020.580.07100.511518.75.1
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.3225.1
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.45
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.54.9
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.5154.76
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 5133.80.50.0881.23NA1043.70.280.280.8514.3194.72
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry5301.460.420.0240.4301150.470.0280.160.32.5510.64.72
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.36124.45
MilletRaw Millet53661.020.172.860103NANANANA1215.64.27
Corn BranCrude Corn Bran3181.30.180.0180.5801210NANANA112123.95
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.43.84
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry47610.190.0230.290106NANANANANA20.43.83
Barley flourBarley flour or meal4892.270.470.110.9901061.13NANANA14.3153.8
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.73.73
TriticaleTriticale4762.960.520.0861.20102NANANANANA18.53.64
Medium Rye flourRye flour, medium4952.150.260.140.8501071.560.170.0851.2816.715.43.6
Raw Pearled BarleyBarley, pearled, raw4991.640.350.0780.7201101.13NANANA22143.54
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.63.5
BulgurDry Bulgur4851.90.330.0330.7301080.58NANANA17.717.43.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.823.37
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.83.1
Wheat SproutsSprouted Wheat2811.80.290.0370.75060.3NANANANA1.5610.63.03
Spinach Spaghetti Dry Spinach Spaghetti 5272.230.320.10.801063.86NANANA15193
Cooked TeffTeff, cooked1430.92NANANA028NANANANA3.975.52.9
Brown Rice FlourRice flour, brown5153.940.790.061.3501080.94NANANA6.5210.22.8
Wild RiceRaw Wild Rice5061.530.220.430.5301063.54NANA0.958.8212.78
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked1740.520.10.0240.10370.160.0280.0140.111.284.122.57
Brown RiceRaw Medium-grain Brown Rice5133.80.760.0581.30108NANANANA4.810.62.55
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared1760.710.02400.02403800000.853.12.5
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles7394572.8621073.60.35NANANA2.714.62.5
Cooked KamutCooked Khorasan Wheat1871.180.11NANA0394.35NANANA6.18.12.5
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2112.420.340.0510.76042.61.060.0990.0990.285.538.52.44
Cooked SpeltSpelt, cooked1801.2NANANA037.5NANANANA5.537.82.37
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina2252.130.340.0550.77NA44.71.20.0990.0990.286.528.252.34
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked5240.780.160.0110.270116NANANANA3.979.652.27
Tapioca PearlsDry Tapioca Pearls5070.0280.0070.0010.00301264.75NANANA1.280.272.24
Cooked QuinoaQuinoa, cooked1702.720.330.121.40301.23NANANA3.976.242.1
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked1840.30.0810.0140.065040.5NANANANA0.433.372.1
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1840.270.0720.0130.058040.7NANANANANA3.352.07
Pearled BarleyCooked Pearled Barley1740.620.130.030.270400.4NANANA5.43.21.9
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry5051.150.160.0410.430105NANANANA6.1161.87
Dry PastaDry Unenriched Pasta5262.140.390.0340.7701063.80.160.170.684.5418.51.84
Long-grain Brown RiceRaw Long-grain Brown Rice5204.540.840.0451.3701080.94000.945.110.71.83
SemolinaSemolina, unenriched5101.50.210.0520.560103NANANANA5.53181.74
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked1840.40.110.0180.0880400.071NANANA0.573.81.7
Wheat FlourUnenriched All-purpose White Wheat Flour5161.40.220.0310.5501080.38NANANA3.8314.61.66
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg1761.40.20.0780.64035.6NANANANANA6.21.6
Dry CouscousCouscous, dry5330.910.170.0170.340110NANANANA7.1181.53
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1840.890.130.0430.32037NANANANANA6.51.47
Boiled BulgurCooked Bulgur1180.340.060.0060.13026.30.14NANANA6.384.371.36
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5062.950.410.041.270112NANANANA15.610.61.3
Light Rye FlourRye flour, light5061.90.210.120.7101091.30.130.20.8111.3141.3
Cooked Oat BranOat bran, cooked56.71.20.230.0210.46016.2NANANANA3.74.551.25
Boiled BuckwheatCooked Buckwheat Groats1300.880.190.020.25028.31.280.140.280.573.834.81.13
RiceRaw Regular Long-grain White Rice5170.940.260.0440.2101130.17NANANA1.84101.13
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched5100.820.220.0380.180112NANANANANA9.371.13
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5070.740.20.0340.160112NANANANANA9.21.13
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry5301.460.420.0240.4301150.470.0280.160.32.5510.61.05
Dry Rice NoodlesRice noodles, dry5160.790.220.0370.1801140.17NANANA2.278.430.99
Cooked MilletMillet, cooked1691.40.240.040.68033.60.18NANANA1.844.980.89
White Canned HominyHominy, canned, white1021.250.170.0170.55020.22.14NANANA3.542.10.88
Yellow Canned HominyHominy, canned, yellow1021.250.170.0170.55020.2NANANANA3.542.10.88
Cooked Wild RiceWild rice, cooked1430.480.0690.130.17030.21.030.280.280.472.555.660.85
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1741.370.370.0160.5036.30.34000.342.273.90.79
Cooked Brown RiceCooked Medium-grain Brown Rice1591.180.230.0180.4033.3NANANANA2.553.30.75
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked1860.260.0350.0090.094039NANANANANA5.670.74
Cooked PastaPasta, cooked, unenriched, without added salt2241.30.250.0340.42043.70.790.0430.0570.132.558.220.71
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1400.140.0270.0030.041030.4NANANANANA7.170.68
CornstarchCornstarch5400.0710.01300.03501290NANANA1.280.370.67
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant2140.38NANANANA48NANANANA1.284.540.55
Cooked CouscousCouscous, cooked1590.230.0410.0040.0850330.14NANANA25.370.54
Rice FlourUnenriched White Rice Flour51920.550.0950.4401140.17NANANA3.48.430.5
Cooked Corn PastaCooked Corn Gluten-free Pasta1791.030.140.0140.45039.6NANANANA6.83.730.35
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1740.520.10.0240.10370.160.0280.0140.111.284.120.34
Macronutrients in Top 100 Cereals with the highest Iron content per 5 oz
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Iron per 5 ounces.
Top 5 cereals with most amount of iron per 5 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Chow Mein Chinese Noodles