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
Sesame FlourHigh fat Sesame Flour197.050.990.0533.0305.06NANANANANA5.852.9
Roasted Sesame SeedsRoasted Whole Sesame Seeds17.78.51.20.0643.6604.56NANANANA2.4832.6
Whole Sesame SeedsDried Whole Sesame Seeds17.58.671.20.0663.7304.10.052NANANA2.063.12.54
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
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)50.8119.6NA0.1201.43NANANANANA1.031.68
ChiaDried Chia Seeds20.66.330.693.671.208.67NANANANA7.083.41.6
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.141.58
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels188.771.550.0213.701.90.250.0270.0230.21.075.41.58
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.91.53
Coconut WaterCoconut Water (liquid From Coconuts)5261.050.9300.011019.513.7NANANA5.83.81.53
TahiniSesame Butter from Roasted Kernels179.041.270.0683.903.560.082NANANA1.562.861.5
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
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.71.44
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.60.40.01400.014021.600000.481.761.43
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels17.48.551.50.0193.402.560.220.0120.0120.21.135.21.4
SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.31.4
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels17.68.471.20.0643.6404.60.085NANANA331.37
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
Boiled European ChestnutsBoiled and Steamed European Chestnuts76.31.050.20.0440.37021NANANANANA1.531.32
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.331.3
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.31.3
Watermelon Seed KernelsDried Watermelon Seed Kernels188.51.76NA5.0402.75NANANANANA5.11.3
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
Cashew NutsRaw Cashew Nuts187.931.40.0111.405.461.070.0090.0091.050.63.31.2
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
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt169.180.960.0136.0403.33NANANANA1.862.81.1
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
FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.431.07
Lotus SeedsRaw Lotus Seeds1120.60.0990.030.32019.4NANANANANA4.641.07
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.91.06
Roasted CashewsDry Roasted Cashew Nuts17.48.071.60.0281.3305.70.87NANANA0.522.671.05
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted49.80.40.0590.010.093022.5NANANANANA1.481.04
Oil Roasted CashewsOil Roasted Cashew Nuts17.28.241.460.0121.4605.150.860.0140.0140.830.572.91.04
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
Sesame Seed KernelsDried Hulled Sesame Seed Kernels169.71.440.042401.860.0760.0110.0160.0491.843.241
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
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1790.340.050.0090.08022.6NANANANANA1.460.95
Japanese ChestnutsRaw Japanese Chestnuts650.340.0510.0080.08022.7NANANANANA1.460.94
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried27.80.340.0510.0090.08022.6NANANANANA1.460.94
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
Sunflower SeedsDried Sunflower Seed Kernels178.80.760.013.9503.420.45NANA0.431.473.560.9
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
Cashew ButterPlain Cashew Butter no Salt178.41.660.0291.404.7NANANANA0.3430.86
Pine NutsDried Pine Nuts15100.730.0244.9301.940.530.010.010.510.552.030.82
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
HazelnutsNuts, hazelnuts or filberts169.670.710.0141.2502.660.690.0110.0110.671.542.40.75
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.60.74
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds22.44.350.820.0171.96012NANANANA4.134.160.74
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
Coconut MilkRaw Coconut Milk43.510.49.200.1102.41.45NANANA0.9610.71
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.80.71
Roasted PistachiosDry Roasted Pistachio Nuts17.580.990.0372.304.941.350.0380.0441.241.83.70.7
Pistachio NutsRaw Pistachio Nuts188.11.050.0522.504.851.370.0430.0571.231.93.60.7
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)30.310.59.300.1102NANANANA0.671.10.69
CoconutRaw Coconut Meat28.29.468.400.104.31.76NANANA2.540.940.69
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts15.59.660.70.0091.302.720.760.0110.0110.741.462.330.68
Macronutrients in Top 100 Cereals & Nuts with the highest Iron content per 100 kcal
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 calories.
Top 5 cereals & nuts with most amount of iron per 100 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds