Rice BranCrude Rice Bran62741.48.280.63140991.80.40.40.9941.726.536.8
Wheat BranCrude Wheat Bran4298.431.250.334.0501280.81NANANA853121
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.415
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.32715
Chow MeinChow Mein Chinese Noodles9354213.40.196.901260NANANA13.321.612.8
Wheat GermCrude Wheat Germ71419.33.31.4310.50103NANANANA264612.4
Oat BranRaw Oat Bran488142.640.245.2501312.88NANANA30.634.310.7
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.210.7
SeitanVital wheat gluten7343.670.540.0951.5027.40NANANA1.214910.3
Dark Rye FlourRye flour, dark6454.40.530.291.801364.60.460.443.5747.231.69.86
OatsOats77213.72.40.224.80132NANANANA2133.59.37
Barley Malt flourBarley malt flour7163.650.770.191.701551.6NANANA1420.49.35
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour7221.940.310.0440.7801510.54NANANA5.3620.59.2
Raw QuinoaQuinoa, uncooked730121.40.525.90127NANANANA14289.07
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.49.05
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.2298.8
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7141.150.310.0540.250157NANANANA2.78138.65
Enriched SemolinaSemolina, enriched7142.10.30.0730.780145NANANANA7.74258.65
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7241.30.360.0620.2901590.240.040.040.162.58148.55
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked7101.030.280.0480.230157NANANANA5.56138.4
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.3720258.06
Oat FlourPartially Debranned Oat Flour802183.20.296.3201301.600.20.9913297.94
Millet FlourMillet flour7588.431.060.0875.06NA1493.302.50.66.9521.37.8
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour6593.870.85NANA01482.02NANANA26197.36
Whole Wheat PastaDry Whole-Wheat Pasta6995.80.850.142.101465.440.60.481.3518.327.57.2
Hulled BarleyBarley, hulled7034.560.960.22201461.6NANANA34.324.87.14
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.27.14
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.67.14
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA277
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.5166.85
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.3216.67
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7185.30.70.121.7NA1455.160.40.41.220276.6
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry7422.040.580.0340.6101610.650.040.220.423.57156.6
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.76.23
MilletRaw Millet7508.371.430.2340145NANANANA17225.97
Corn BranCrude Corn Bran4451.830.260.0260.8101700NANANA15716.65.54
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.75.38
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry6671.40.270.0320.40148NANANANANA28.55.36
Barley flourBarley flour or meal6853.180.660.151.3801481.6NANANA20215.3
RyeRye grain6713.230.390.211.301511.940.220.321.43020.55.2
TriticaleTriticale6674.150.730.121.70143NANANANANA265.1
Medium Rye flourRye flour, medium69330.360.191.201502.20.240.121.823.421.65.04
Raw Pearled BarleyBarley, pearled, raw6992.30.480.11101541.6NANANA3119.74.96
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.34.9
BulgurDry Bulgur6792.640.460.0461.0301510.81NANANA2524.44.9
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.84.72
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.34.37
Wheat SproutsSprouted Wheat3932.520.410.0521.05084.4NANANANA2.2154.25
Spinach Spaghetti Dry Spinach Spaghetti 7383.10.450.151.1201485.4NANANA2126.54.23
Cooked TeffTeff, cooked2001.3NANANA039.4NANANANA5.567.684.07
Brown Rice FlourRice flour, brown7205.51.10.0831.901521.3NANANA9.1314.33.93
Wild RiceRaw Wild Rice7082.140.310.60.7501494.96NANA1.3312.329.23.9
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.730.150.0340.15051.70.220.040.020.161.85.773.6
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.75153.57
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2460.990.03400.03405300001.24.333.5
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles1034639.8429.601030.5NANANA3.7720.53.5
Cooked KamutCooked Khorasan Wheat2621.650.15NANA054.86.1NANANA8.5311.33.5
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2963.40.480.0711.07059.71.50.140.140.47.74123.4
Cooked SpeltSpelt, cooked2521.7NANANA052.5NANANANA7.74113.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3162.980.470.0771.1NA62.51.70.140.140.49.1311.53.27
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked7341.10.220.0160.380162NANANANA5.5613.53.18
Tapioca PearlsDry Tapioca Pearls7100.040.010.0020.00401766.65NANANA1.80.383.14
Cooked QuinoaQuinoa, cooked2383.80.460.171.93042.31.73NANANA5.568.732.96
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2580.420.110.020.091056.7NANANANA0.64.722.96
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2580.380.10.0180.081057NANANANANA4.72.9
Pearled BarleyCooked Pearled Barley2440.870.180.0420.380560.56NANANA7.544.52.64
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry7061.60.230.0580.60147NANANANA8.5322.52.6
Dry PastaDry Unenriched Pasta73630.550.0481.0701485.30.220.240.956.35262.58
Long-grain Brown RiceRaw Long-grain Brown Rice7286.351.170.0641.9201511.3001.37.14152.56
SemolinaSemolina, unenriched7142.10.30.0730.780145NANANANA7.74252.44
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2580.560.150.0260.120560.099NANANA0.795.342.4
Wheat FlourUnenriched All-purpose White Wheat Flour7221.940.310.0440.7801510.54NANANA5.3620.52.32
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2461.940.280.110.9050NANANANANA8.672.24
Dry CouscousCouscous, dry7461.270.230.0240.480154NANANANA9.9225.32.14
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2581.250.180.060.45052NANANANANA9.12.06
Boiled BulgurCooked Bulgur1650.480.0830.0080.190370.2NANANA8.936.11.9
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7084.130.580.0561.780157NANANANA22151.85
Light Rye FlourRye flour, light7082.640.30.160.9901521.850.180.281.131619.51.8
Cooked Oat BranOat bran, cooked79.41.70.320.030.64022.7NANANANA5.166.371.75
Boiled BuckwheatCooked Buckwheat Groats1831.230.270.0280.35039.61.80.20.40.795.366.71.6
RiceRaw Regular Long-grain White Rice7241.30.360.0620.2901590.24NANANA2.58141.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7141.150.310.0540.250157NANANANANA131.6
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched7101.030.280.0480.230157NANANANANA131.6
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry7422.040.580.0340.6101610.650.040.220.423.57151.47
Dry Rice NoodlesRice noodles, dry7221.10.30.0520.2501590.24NANANA3.18121.4
Cooked MilletMillet, cooked23620.340.0560.950470.26NANANA2.586.971.25
White Canned HominyHominy, canned, white1431.750.240.0240.77028.33NANANA4.962.941.23
Yellow Canned HominyHominy, canned, yellow1431.750.240.0240.77028.3NANANANA4.962.941.23
Cooked Wild RiceWild rice, cooked2000.670.0970.190.24042.31.450.40.40.653.577.91.2
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2441.920.520.0220.7050.80.48000.483.185.441.1
Cooked Brown RiceCooked Medium-grain Brown Rice2221.650.330.0260.56046.7NANANANA3.574.61.05
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2600.360.050.0120.13054.7NANANANANA7.941.03
Cooked PastaPasta, cooked, unenriched, without added salt3141.850.350.0480.59061.21.10.060.0790.183.5711.50.99
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1960.20.0380.0040.058042.5NANANANANA100.95
CornstarchCornstarch7560.0990.01800.0501810NANANA1.80.520.93
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3000.54NANANANA67.2NANANANA1.86.350.77
Cooked CouscousCouscous, cooked2220.320.0580.0060.120460.2NANANA2.787.520.75
Rice FlourUnenriched White Rice Flour7262.80.770.130.6201590.24NANANA4.76120.69
Cooked Corn PastaCooked Corn Gluten-free Pasta2501.450.20.020.63055.4NANANANA9.535.20.5
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.730.150.0340.15051.70.220.040.020.161.85.770.48
Macronutrients in Top 100 Cereals with the highest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Iron per 7 ounces.
Top 5 cereals with most amount of iron per 7 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Chow Mein Chinese Noodles