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
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.141.58
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
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
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.021.15
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
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
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
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.240.95
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
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
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.60.74
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.40.71
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
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.130.55
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
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked76.30.140.0190.0050.05021NANANANANA3.050.4
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.050.35
Cooked CouscousCouscous, cooked89.30.140.0260.0030.054020.70.089NANANA1.253.40.34
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.10.2
Cooked Rice NoodlesRice noodles, cooked930.190.0210.0040.018022.20.028NANANA0.931.660.13
Macronutrients in Top 40 Whole Cereals with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by most amount of Iron per 100 calories.
Top 5 whole cereals with most amount of iron per 100 calories are:
- Raw Teff
- Uncooked Amaranth Grain
- Cooked Teff
- Soft White Wheat
- Hard white Wheat