Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.81926.3
Sesame FlourHigh fat Sesame Flour74652.67.370.422.6037.7NANANANANA43.621.5
Roasted Sesame SeedsRoasted Whole Sesame Seeds801689.530.5129.3036.5NANANANA202421
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.72520.6
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.72215
TahiniSesame Butter from Roasted Kernels84376.210.70.5832.80300.69NANANA132412.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.54312.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels81469.5120.1627.80211.830.0990.0991.69.242.311.4
Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.711.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels804689.530.5129.30370.68NANANA242411
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.411
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
Watermelon Seed KernelsDried Watermelon Seed Kernels7906714NA40021.7NANANANANA4010.3
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt87780.58.440.1153029NANANANA16.324.49.65
Cashew NutsRaw Cashew Nuts78462110.08811042.88.380.0710.0718.244.68269.47
Chow MeinChow Mein Chinese Noodles668309.550.144.920900NANANA9.515.49.1
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.4299
Wheat GermCrude Wheat Germ51013.82.361.027.5073.4NANANANA18.7338.87
Oil Roasted CashewsOil Roasted Cashew Nuts82267.7120.09612042.37.10.110.116.864.68248.58
Roasted CashewsDry Roasted Cashew Nuts81465.7130.2311046.37.1NANANA4.2521.78.5
FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.7268.12
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.47.84
Oat BranRaw Oat Bran3499.961.90.173.750942.06NANANA2224.57.67
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA18157.6
Sunflower SeedsDried Sunflower Seed Kernels828736.30.08532.7028.33.7NANA3.541229.57.44
SeitanVital wheat gluten5242.620.390.0681.1019.50NANANA0.851077.37
Cashew ButterPlain Cashew Butter no Salt83270140.2411.6039NANANANA2.83257.13
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
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.7216.66
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
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts91688.56.40.085120256.930.0990.0996.7313.321.36.2
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
Sunflower Seed ButterSunflower Seed Butter no Salt87578.26.630.071140331500158.0824.55.84
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.414185.75
Roasted PistachiosDry Roasted Pistachio Nuts8116580.318.6040110.310.351014.6305.7
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
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.65.56
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt82570.67.40.09846.50343.87NANANA15.727.45.4
Roasted AlmondsDry Roasted Almonds84874.55.80.01418.3029.86.90.0140.0146.7315.529.75.3
AlmondsNuts, almonds82170.85.40.00417.5030.56.170.160.245.617.7305.26
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour4712.760.61NANA01061.45NANANA18.613.65.26
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.25.23
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added86078.25.960190256.4500.0576.215305.2
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
Dried PilinutsNuts, pilinuts, dried101911344.2NA10.805.64NANANANANA15.35
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.45
Plain Almond ButterPlain Almond Butter no Salt87078.75.90.0119.3026.76.2800.0286.1514.629.74.95
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.54.9
Toasted Dried CoconutToasted Dried Coconut Meat83966.659NA0.73063NANANANANA7.54.8
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5101.760.260.0440.410115NANANANANA7.444.8
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed9709887NA1.07030.5NANANANANA7.54.76
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
Dried CoconutDried Coconut Meat936918101033.510.4NANANA239.754.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds63227.55.20.1112.4076NANANANA2626.34.7
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)27930.227NA0.3304NANANANANA2.864.68
Blanched HazelnutsBlanched Hazelnuts Or Filberts89286.76.60.0827.80244.950.0990.0994.7515.619.44.68
Blanched AlmondsNuts, almonds, blanched83674.45.60.00617.5026.56.5600.0436.321430.34.65
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.36124.45
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.44.34
MilletRaw Millet53661.020.172.860103NANANANA1215.64.27
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.64.12
Roasted PecansDry Roasted Pecans10061058.91.427.8019.25.750.0570.0575.6713.313.53.97
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
Roasted Macadamia NutsDry Roasted Macadamia Nuts1018108170.281.850195.870.0990.0995.6711.3113.76
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
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.6133.6
Raw Pearled BarleyBarley, pearled, raw4991.640.350.0780.7201101.13NANANA22143.54
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.63.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added101310710.31.4632018.45.630.0570.0575.5313.5133.5
BulgurDry Bulgur4851.90.330.0330.7301080.58NANANA17.717.43.5
Dried BeechnutsNuts, beechnuts, dried816718.12.426047.5NANANANANA8.83.5
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.33.44
CoconutRaw Coconut Meat50247.54200.52021.68.83NANANA12.84.723.44
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled5235.541.040.231.960111NANANANANA7.13.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.823.37
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled5306.31.20.272.230110NANANANA16.69.063.37
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried5152.570.380.0640.590113NANANANANA9.673.25
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)4684943.600.5409.43NANANANA3.15.153.23
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.83.1
Wheat SproutsSprouted Wheat2811.80.290.0370.75060.3NANANANA1.5610.63.03
Macronutrients in Top 100 Cereals & Nuts with the highest Iron content per 5 oz
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Iron per 5 ounces.
Top 5 cereals & nuts with most amount of iron per 5 ounces are:
- Crude Rice Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Crude Wheat Bran