Rice BranCrude Rice Bran62741.48.280.63140991.80.40.40.9941.726.536.8
Sesame FlourHigh fat Sesame Flour104473.610.30.5631.7053NANANANANA6130
Roasted Sesame SeedsRoasted Whole Sesame Seeds11219513.30.7241051NANANANA27.833.729.3
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.43529
Wheat BranCrude Wheat Bran4298.431.250.334.0501280.81NANANA853121
TahiniSesame Butter from Roasted Kernels1181107150.81460420.97NANANA18.533.717.8
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.24126017.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels113997170.22390292.560.140.142.261359.216
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.615.8
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels11259513.30.7241051.70.95NANANA33.533.715.4
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.33315.3
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.415
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.32715
Watermelon Seed KernelsDried Watermelon Seed Kernels11059419.4NA55.8030.4NANANANANA56.214.4
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1228113120.1674041NANANANA233413.5
Cashew NutsRaw Cashew Nuts10978715.40.1215.406011.70.0990.09911.56.553613.3
Chow MeinChow Mein Chinese Noodles9354213.40.196.901260NANANA13.321.612.8
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.612.6
Wheat GermCrude Wheat Germ71419.33.31.4310.50103NANANANA264612.4
Oil Roasted CashewsOil Roasted Cashew Nuts115195170.1317059.39.940.160.169.66.5533.412
Roasted CashewsDry Roasted Cashew Nuts113992180.3215.20659.94NANANA5.9530.412
FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.311.4
Pine NutsDried Pine Nuts13361369.720.3365.80267.120.140.146.857.342711
Oat BranRaw Oat Bran488142.640.245.2501312.88NANANA30.634.310.7
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.210.7
Sunflower SeedsDried Sunflower Seed Kernels11591028.840.1245.7039.75.2NANA4.961741.210.4
SeitanVital wheat gluten7343.670.540.0951.5027.40NANANA1.214910.3
Cashew ButterPlain Cashew Butter no Salt11659819.40.3416.2054.7NANANANA3.973510
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
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.79.33
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
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts12821248.950.1216.70359.70.140.149.4318.7308.7
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
Sunflower Seed ButterSunflower Seed Butter no Salt12241109.30.09919.3046.321002111.334.38.18
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.3720258.06
Roasted PistachiosDry Roasted Pistachio Nuts11359111.20.422605615.40.440.51420.441.88
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
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.621407.78
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt11559910.40.1465047.85.4NANANA2238.47.54
Roasted AlmondsDry Roasted Almonds11871048.120.0225.7041.79.640.020.029.4321.641.67.4
AlmondsNuts, almonds1149997.540.00624.5042.88.630.220.347.8425427.36
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour6593.870.85NANA01482.02NANANA26197.36
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.77.32
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added12051098.350270359.0300.0798.721427.3
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
Dried PilinutsNuts, pilinuts, dried142715862NA1507.9NANANANANA21.47
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA277
Plain Almond ButterPlain Almond Butter no Salt12181108.240.01427037.38.800.048.620.441.66.93
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.5166.85
Toasted Dried CoconutToasted Dried Coconut Meat11759382.7NA1.02088NANANANANA10.56.73
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7142.460.360.0620.570162NANANANANA10.46.7
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1357137122NA1.5042.7NANANANANA10.56.67
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
Dried CoconutDried Coconut Meat131012811401.404714.6NANANA32.313.76.6
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds88538.57.30.1517.40107NANANANA36.5376.57
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)39142.337.5NA0.4605.58NANANANANA46.55
Blanched HazelnutsBlanched Hazelnuts Or Filberts12481219.270.1211033.76.930.140.146.6522276.55
Blanched AlmondsNuts, almonds, blanched11711047.840.00824.50379.200.068.8519.642.56.5
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.76.23
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.2236.07
MilletRaw Millet7508.371.430.2340145NANANANA17225.97
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.25.77
Roasted PecansDry Roasted Pecans140914712.51.97390278.060.0790.0797.9418.7195.56
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
Roasted Macadamia NutsDry Roasted Macadamia Nuts142515123.70.392.6026.68.20.140.147.941615.55.26
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
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.7419185.02
Raw Pearled BarleyBarley, pearled, raw6992.30.480.11101541.6NANANA3119.74.96
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.34.9
Oil Roasted PecansNuts, pecans, oil roasted, without salt added141914914.42.0544.80267.880.0790.0797.741918.34.9
BulgurDry Bulgur6792.640.460.0461.0301510.81NANANA2524.44.9
Dried BeechnutsNuts, beechnuts, dried11439911.33.3736.5066.5NANANANANA12.34.9
BrazilnutsDried Brazilnuts1308133320.07148.3023.34.62004.621528.44.82
CoconutRaw Coconut Meat70366.55900.73030.212.4NANANA186.64.82
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled7327.761.460.332.740156NANANANANA9.944.74
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.84.72
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled7428.831.660.373.10153NANANANA23.212.74.72
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried7203.60.530.0890.830158NANANANANA13.54.54
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)655696100.75013NANANANA4.377.24.52
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.34.37
Wheat SproutsSprouted Wheat3932.520.410.0521.05084.4NANANANA2.2154.25
Macronutrients in Top 100 Cereals & Nuts with the highest Iron content per 7 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 7 ounces.
Top 5 cereals & nuts with most amount of iron per 7 ounces are:
- Crude Rice Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Crude Wheat Bran