Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.225.87
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.24.9
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.032.2
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.032.2
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.622.08
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.652.05
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.832.03
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.431.74
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.141.58
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.91.53
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.371.47
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.60.40.01400.014021.600000.481.761.43
SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.31.4
Chow MeinChow Mein Chinese Noodles21.24.51.430.0210.74013.50NANANA1.422.31.37
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.31.33
Cooked KamutCooked Khorasan Wheat75.80.630.058NANA0212.33NANANA3.264.331.33
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.331.3
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.31.3
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.851.3
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.841.27
Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.731.25
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.841.24
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.671.24
OatsOats25.71.770.310.0290.62017NANANANA2.724.341.2
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.771.2
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched27.80.160.0440.0080.036022NANANANA0.391.841.2
Enriched SemolinaSemolina, enriched27.80.290.0420.010.11020.2NANANANA1.13.521.2
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked280.150.0390.0070.032022NANANANA0.781.81.2
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched27.40.180.0490.0080.040220.0330.0050.0050.0220.361.951.2
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.71.16
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.021.15
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked770.160.0440.0080.035022NANANANA0.231.831.15
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked770.150.0390.0070.032022NANANANANA1.81.12
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.91.1
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.71.1
Pearled BarleyCooked Pearled Barley81.30.360.0760.0170.160230.23NANANA3.11.841.1
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.81.1
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.91.06
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.041.04
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.661.04
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.81.03
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.941.03
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.231.02
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.531
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.630.99
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.240.95
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked770.220.0590.010.048021.70.038NANANA0.312.070.92
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.730.92
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg80.60.790.110.0440.37020.3NANANANANA3.520.91
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.4820.89
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.350.87
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.670.87
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.060.86
Yellow Canned HominyHominy, canned, yellow1391.220.170.0170.54020NANANANA3.472.060.86
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry29.80.210.040.0050.061022.2NANANANANA4.280.8
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.520.8
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.90.8
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.060.78
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.040.78
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.90.76
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.60.74
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.10.73
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.60.72
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.40.71
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.80.71
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.90.66
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.860.64
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.950.59
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.60.57
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.130.55
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.2720.55
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.950.53
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.070.5
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1010.10.0190.0020.029021.7NANANANANA5.10.48
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.070.47
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.230.46
Tapioca PearlsDry Tapioca Pearls280.0060.00100.001024.80.94NANANA0.250.0530.44
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked270.150.030.0020.051022NANANANA0.761.840.43
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked76.30.140.0190.0050.05021NANANANANA3.050.4
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry280.230.0320.0080.085021NANANANA1.23.20.37
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.050.35
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.50.35
SemolinaSemolina, unenriched27.80.290.0420.010.11020.2NANANANA1.13.520.34
Cooked CouscousCouscous, cooked89.30.140.0260.0030.054020.70.089NANANA1.253.40.34
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles196.10.950.392.8609.960.048NANANA0.3620.34
Wheat FlourUnenriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.840.32
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.670.32
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.40.29
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.10.26
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant66.20.18NANANANA22.4NANANANA0.62.10.26
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.750.25
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched280.150.0390.0070.032022NANANANANA1.80.22
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched27.80.160.0440.0080.036022NANANANANA1.840.22
RiceRaw Regular Long-grain White Rice27.40.180.0490.0080.040220.033NANANA0.361.950.22
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.10.2
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.4820.2
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.370.2
Dry Rice NoodlesRice noodles, dry27.50.150.0420.0070.0340220.033NANANA0.441.630.19
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt770.220.0590.010.048021.70.038NANANA0.312.070.15
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched770.160.0440.0080.035022NANANANANA1.830.15
Macronutrients in Top 100 Cereals with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Iron per 100 calories.
Top 5 cereals with most amount of iron per 100 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Cooked Oat Bran
- Raw Oat Bran
- Raw Teff