Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.418.5
Sesame FlourHigh fat Sesame Flour526375.20.2816026.6NANANANANA30.815
Roasted Sesame SeedsRoasted Whole Sesame Seeds565486.720.3620.7025.7NANANANA141714.8
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.714.6
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.610.6
TahiniSesame Butter from Roasted Kernels59553.87.530.41230210.49NANANA9.3178.95
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.28.8
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574498.540.1119.6014.71.30.070.071.146.5308.07
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.67.95
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567486.720.3620.70260.48NANANA17177.8
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.57.7
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
Watermelon Seed KernelsDried Watermelon Seed Kernels55747.49.78NA28015.3NANANANANA28.37.3
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt61956.85.950.07937.4020.6NANANANA11.517.26.8
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.26.68
Chow MeinChow Mein Chinese Noodles47121.26.740.0983.47063.60NANANA6.7116.43
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.56.36
Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA13236.26
Oil Roasted CashewsOil Roasted Cashew Nuts58047.88.480.0688.4803050.080.084.843.3176.05
Roasted CashewsDry Roasted Cashew Nuts57446.49.160.167.66032.75NANANA315.36
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.35.73
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.75.53
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
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.85.25
SeitanVital wheat gluten3701.850.270.0480.76013.80NANANA0.6755.2
Cashew ButterPlain Cashew Butter no Salt58749.49.760.178.17027.6NANANANA217.65.03
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
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.7154.7
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
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts64662.44.50.068.4017.64.90.070.074.759.4154.38
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
Sunflower Seed ButterSunflower Seed Butter no Salt61755.24.680.059.74023.310.50010.55.717.34.12
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.64.06
Roasted PistachiosDry Roasted Pistachio Nuts572465.650.2113028.37.740.220.257.110.3214.03
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
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.6203.92
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt58249.85.20.06932.80242.73NANANA1119.33.8
Roasted AlmondsDry Roasted Almonds59852.54.10.01130214.860.010.014.7511213.73
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.5213.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.63.7
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.93.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added607554.2013.5017.74.5500.044.3810.521.23.68
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
Dried PilinutsNuts, pilinuts, dried71979.631NA7.603.98NANANANANA113.53
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.73.52
Plain Almond ButterPlain Almond Butter no Salt61455.54.150.00713.60194.4300.024.3410.3213.5
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.13.45
Toasted Dried CoconutToasted Dried Coconut Meat5924741.7NA0.51044.4NANANANANA5.33.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3601.240.180.0310.29081.4NANANANANA5.253.38
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed6846961.3NA0.76021.5NANANANANA5.33.36
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
Dried CoconutDried Coconut Meat66064.557.200.71023.77.35NANANA16.36.883.32
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds44619.43.670.0778.76053.8NANANANA18.418.63.3
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)19721.319NA0.2302.8NANANANANA2.023.3
Blanched HazelnutsBlanched Hazelnuts Or Filberts629614.670.0585.50173.50.070.073.351113.73.3
Blanched AlmondsNuts, almonds, blanched59052.53.950.00412.4018.74.6300.034.469.921.43.28
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.433.14
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.63.06
MilletRaw Millet3784.20.720.122073NANANANA8.5113
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.22.9
Roasted PecansDry Roasted Pecans71074.36.30.9919.6013.64.060.040.0449.49.52.8
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
Roasted Macadamia NutsDry Roasted Macadamia Nuts71876120.21.3013.44.140.070.07487.82.65
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
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.172.53
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
Oil Roasted PecansNuts, pecans, oil roasted, without salt added71575.27.241.0322.60133.970.040.043.99.59.22.47
BulgurDry Bulgur3421.330.230.0230.520760.41NANANA12.512.32.46
Dried BeechnutsNuts, beechnuts, dried576505.71.718.4033.5NANANANANA6.22.46
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.32.43
CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.332.43
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3693.90.740.171.4078.4NANANANANA52.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3613.860.540.0531.70770.64NANANA7.36.932.38
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3744.450.840.191.57077.3NANANANA11.76.42.38
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3631.80.270.0450.42079.8NANANANANA6.822.3
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)33034.730.800.3806.65NANANANA2.23.632.28
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.32.2
Wheat SproutsSprouted Wheat1981.270.210.0260.53042.5NANANANA1.17.52.14
Macronutrients in Top 100 Cereals & Nuts with the highest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Iron per 100 grams.
Top 5 cereals & nuts with most amount of iron per 100 grams are:
- Crude Rice Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Crude Wheat Bran