Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.418.5
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.610.6
TeffRaw Teff3672.380.450.140.94NA731.840.470.730.62813.37.63
Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.67.6
Chow MeinChow Mein Chinese Noodles47121.26.740.0983.47063.60NANANA6.7116.43
Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA13236.26
Oat BranRaw Oat Bran2467.031.330.122.65066.21.45NANANA15.417.35.4
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.75.37
SeitanVital wheat gluten3701.850.270.0480.76013.80NANANA0.6755.2
Dark Rye FlourRye flour, dark3252.220.270.150.9068.62.30.230.221.824164.97
OatsOats3896.91.20.112.42066.3NANANANA10.6174.7
Barley Malt flourBarley malt flour3611.840.390.0950.86078.30.8NANANA7.110.34.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour3640.980.160.0220.39076.30.27NANANA2.710.34.64
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA7144.57
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.34.56
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.64.44
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched3600.580.160.0270.13079.3NANANANA1.46.64.36
Enriched SemolinaSemolina, enriched3601.050.150.0370.39073NANANANA3.912.74.36
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched3650.660.180.0310.150800.120.020.020.081.37.134.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked3580.520.140.0240.11079NANANANA2.86.54.23
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.64.06
Oat FlourPartially Debranned Oat Flour4049.11.60.153.2065.70.800.10.56.514.74
Millet FlourMillet flour3824.250.540.0442.55NA751.6601.260.33.510.83.94
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.63.7
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.2143.62
Hulled BarleyBarley, hulled3542.30.480.111073.50.8NANANA17.312.53.6
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.23.6
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.43.6
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.73.52
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.13.45
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.63.36
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3622.680.350.0620.87NA732.60.20.20.61013.53.33
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry3741.030.290.0170.310810.330.020.110.211.87.53.33
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.433.14
MilletRaw Millet3784.20.720.122073NANANANA8.5113
Corn BranCrude Corn Bran2240.920.130.0130.41085.60NANANA798.362.8
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.42.7
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3360.710.140.0160.2074.6NANANANANA14.42.7
Barley flourBarley flour or meal3451.60.340.0770.7074.50.8NANANA1010.52.68
RyeRye grain3381.630.20.110.660760.980.110.160.711510.32.63
TriticaleTriticale3362.10.370.0610.85072NANANANANA132.57
Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.912112.54
Raw Pearled BarleyBarley, pearled, raw3521.160.240.0550.51077.70.8NANANA15.69.92.5
Roasted BuckwheatRoasted Buckwheat Groats3462.70.590.0620.77075NANANANA10.311.72.47
BulgurDry Bulgur3421.330.230.0230.520760.41NANANA12.512.32.46
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3613.860.540.0531.70770.64NANANA7.36.932.38
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.32.2
Wheat SproutsSprouted Wheat1981.270.210.0260.53042.5NANANANA1.17.52.14
Spinach Spaghetti Dry Spinach Spaghetti 3721.570.230.0740.570752.72NANANA10.613.42.13
Cooked TeffTeff, cooked1010.65NANANA020NANANANA2.83.872.05
Brown Rice FlourRice flour, brown3632.780.560.0420.95076.50.66NANANA4.67.231.98
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.71.96
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked1230.370.0740.0170.0740260.110.020.010.080.92.91.8
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.51.8
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared1240.50.01700.017026.800000.62.181.77
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles52131.74.932150520.25NANANA1.910.31.76
Cooked KamutCooked Khorasan Wheat1320.830.077NANA027.63.07NANANA4.35.71.76
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1491.70.240.0360.540300.750.070.070.23.961.72
Cooked SpeltSpelt, cooked1270.85NANANA026.4NANANANA3.95.51.67
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1591.50.240.0390.55NA31.50.850.070.070.24.65.821.65
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked3700.550.110.0080.19081.7NANANANA2.86.81.6
Tapioca PearlsDry Tapioca Pearls3580.020.0050.0010.002088.73.35NANANA0.90.191.58
Cooked QuinoaQuinoa, cooked1201.920.230.0850.97021.30.87NANANA2.84.41.5
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked1300.210.0570.010.046028.6NANANANA0.32.381.5
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1300.190.0510.0090.041028.7NANANANANA2.361.46
Pearled BarleyCooked Pearled Barley1230.440.0930.0210.19028.20.28NANANA3.82.261.33
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry3560.810.120.0290.3074NANANANA4.311.41.32
Dry PastaDry Unenriched Pasta3711.50.280.0240.54074.72.670.110.120.483.2131.3
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.541.3
SemolinaSemolina, unenriched3601.050.150.0370.39073NANANANA3.912.71.23
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked1300.280.0770.0130.0620280.05NANANA0.42.71.2
Wheat FlourUnenriched All-purpose White Wheat Flour3640.980.160.0220.39076.30.27NANANA2.710.31.17
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg1240.980.140.0550.45025NANANANANA4.371.13
Dry CouscousCouscous, dry3760.640.120.0120.24077.4NANANANA512.81.08
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1300.630.0910.030.23026NANANANANA4.61.04
Boiled BulgurCooked Bulgur830.240.0420.0040.094018.60.1NANANA4.53.080.96
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3572.080.290.0280.9079.3NANANANA117.460.93
Light Rye FlourRye flour, light3571.330.150.0830.5076.70.930.090.140.5789.80.91
Cooked Oat BranOat bran, cooked400.860.160.0150.32011.4NANANANA2.63.20.88
Boiled BuckwheatCooked Buckwheat Groats920.620.130.0140.170200.90.10.20.42.73.380.8
RiceRaw Regular Long-grain White Rice3650.660.180.0310.150800.12NANANA1.37.130.8
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched3600.580.160.0270.13079.3NANANANANA6.60.8
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched3580.520.140.0240.11079NANANANANA6.50.8
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry3741.030.290.0170.310810.330.020.110.211.87.50.74
Dry Rice NoodlesRice noodles, dry3640.560.150.0260.120800.12NANANA1.65.950.7
Cooked MilletMillet, cooked11910.170.0280.48023.70.13NANANA1.33.50.63
White Canned HominyHominy, canned, white720.880.120.0120.39014.31.5NANANA2.51.480.62
Yellow Canned HominyHominy, canned, yellow720.880.120.0120.39014.3NANANANA2.51.480.62
Cooked Wild RiceWild rice, cooked1010.340.0490.0950.12021.30.730.20.20.331.840.6
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1230.970.260.0110.36025.60.24000.241.62.740.56
Cooked Brown RiceCooked Medium-grain Brown Rice1120.830.170.0130.28023.5NANANANA1.82.320.53
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked1310.180.0250.0060.066027.5NANANANANA40.52
Cooked PastaPasta, cooked, unenriched, without added salt1580.930.180.0240.30310.560.030.040.091.85.80.5
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked990.10.0190.0020.029021.4NANANANANA5.060.48
CornstarchCornstarch3810.050.00900.0250910NANANA0.90.260.47
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant1510.27NANANANA34NANANANA0.93.20.39
Cooked CouscousCouscous, cooked1120.160.0290.0030.06023.20.1NANANA1.43.80.38
Rice FlourUnenriched White Rice Flour3661.420.390.0670.310800.12NANANA2.45.950.35
Cooked Corn PastaCooked Corn Gluten-free Pasta1260.730.10.010.32028NANANANA4.82.630.25
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1230.370.0740.0170.0740260.110.020.010.080.92.90.24
Macronutrients in Top 100 Cereals with the highest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Iron per 100 grams.
Top 5 cereals with most amount of iron per 100 grams are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Chow Mein Chinese Noodles