Rice BranCrude Rice Bran0111.1313529.316NA25000019.57.5473.6
Wheat BranCrude Wheat Bran02.082.3548.655.17NA3140005.97.5442
TeffRaw Teff01.551.0713.33.741.9NANANANANA0.327.5430.3
Raw AmaranthUncooked Amaranth Grain00.460.793.665.82.35NA325016.704.72030.2
Chow MeinChow Mein Chinese Noodles02.251.5818.7NA0.17NA4960003.32125.5
Wheat GermCrude Wheat Germ07.472278.975.16NA1115000NANA25
Oat BranRaw Oat Bran04.640.873.75.90.65NA206000412.721.5
Soft White WheatWheat, soft white01.630.42193.371.5NA16300047.5421.3
SeitanVital wheat gluten000000NA00000020.6
Dark Rye FlourRye flour, dark3.971.251175.81.76NA1310001123.419.7
OatsOats03.030.553.85.360.4787222000NANA18.7
Barley Malt flourBarley malt flour3.971.231.2222.42.32.6NA15102.402.268.7318.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour03.11.9623.41.740.17NA7260000.911.218.4
Raw QuinoaQuinoa, uncooked3.971.431.266.033.061.93NA7300NA09.7018
Hard white WheatWheat, hard white01.540.4317.43.81.46NA15100047.5418
Raw SpeltUncooked Spelt01.440.45274.250.9141.317900NA3.1414.317.6
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched02.30.1920.25.30.58NA9170000.44NA17.3
Enriched SemolinaSemolina, enriched03.22.2723.82.30.41NA7260001.03NA17.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched02.30.1916.640.65NA9170000.440.417
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked02.240.1916.35.10.68NA917000NANA16.8
Buckwheat FlourWhole-groat Buckwheat Flour01.660.7524.41.752.3602140001.2727.816
Oat FlourPartially Debranned Oat Flour02.750.55.850.80.5NA1270002.7812.716
Millet FlourMillet flourNA1.640.29245.041.48NA167NA0NA0.443.1815.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.180.7521.240.76NA111NA002.17.5414.7
Whole Wheat PastaDry Whole-Wheat PastaNA1.60.8734.53.451.12NA2740NA01.835.5614.4
Hulled BarleyBarley, hulled3.972.561.1318.31.11.26NA75.40002.268.7314.3
Whole Wheat FlourWhole-grain Wheat Flour020.6519.72.41.6NA1750002.87.5414.3
Hard Red Spring WheatWheat, hard red spring020.4422.73.71.33NA17100047.5414.3
Durum WheatWheat, durum01.660.4826.73.71.66NA171000NANA14
CornmealWhole-grain Yellow Cornmeal43.71.530.814.41.71.2NA990001.671.213.7
SorghumSorghum Grain01.30.3814.61.461.76NA79.40002NA13.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.470.7731.53.181.1NA234NANANA0.673.5713.2
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry02.40.2202.671.8NA10200000.120.413.2
Whole Sorghum FlourWhole-grain Sorghum Flour01.30.24182.141.3NA99NA3.18NA225.412.5
MilletRaw Millet01.671.1518.73.371.5245.23370000.23.5712
Corn BranCrude Corn Bran160.040.4112.520.6NA160001.671.211
CornYellow Corn Grain 43.71.530.814.41.72.47NA75.40001.941.210.8
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry01.90.5212.73.80.95NA238000NANA10.7
Barley flourBarley flour or meal01.470.45250.581.573431.80002.268.7310.6
RyeRye grain3.971.251175.81.17NA1510003.3723.410.4
TriticaleTriticale01.650.535.685.240.55NA2900003.57NA10.2
Medium Rye flourRye flour, medium01.140.456.851.951.06NA1350005.6823.410
Raw Pearled BarleyBarley, pearled, raw3.970.760.4518.31.11.03NA910000.0798.739.92
Roasted BuckwheatRoasted Buckwheat Groats00.891.0820.44.91.4NA167000NANA9.8
BulgurDry Bulgur00.920.4620.34.131.36NA1070000.247.549.76
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour43.70.980.327.542.61.47NA990001.671.29.45
BuckwheatBuckwheat00.41.7284.90.8374119000NANA8.73
Wheat SproutsSprouted Wheat00.890.6212.33.761.05NA151010.30NANA8.5
Spinach Spaghetti Dry Spinach Spaghetti 911.50.78184.81.3NA1910002.946018.45
Cooked TeffTeff, cooked00.730.133.6NA0.38NA71.40NANANANA8.14
Brown Rice FlourRice flour, brownNA1.760.32256.32.92NA63.50002.4NA7.86
Wild RiceRaw Wild Rice3.970.461.0426.74.251.55NA3770003.257.547.78
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.840.0759.161.30.62NA3210000.0407.2
Brown RiceRaw Medium-grain Brown Rice01.640.17175.92.02NA79.4000NANA7.14
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.0326.90.220.2NA2780000.0407.03
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.770.44101.40.11NA67.500013257
Cooked KamutCooked Khorasan WheatNA0.380.129.15NA0.28NA43.70NANA0.95NA7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.620.3912.41.060.37NA83.30000.912.46.83
Cooked SpeltSpelt, cooked00.410.1210.2NA0.32NA51.600NA1.03NA6.63
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.620.4111.50.910.38NA79.4NANANA0.4NA6.55
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.710.228.53.270.42NA27.8000NANA6.35
Tapioca PearlsDry Tapioca Pearls00.016000.540.032NA16000006.27
Cooked QuinoaQuinoa, cooked00.420.441.64NA0.49NA1670002.505.9
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.660.0647.31.630.2NA230000NANA5.9
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.650.0645.931.580.23NA234000NANA5.8
Pearled BarleyCooked Pearled Barley00.330.258.20.540.46NA63.50000.043.185.28
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.40.13.471.950.2NA55.6000NANA5.24
Dry PastaDry Unenriched Pasta00.360.246.751.70.56NA71.40000.440.45.16
Long-grain Brown RiceRaw Long-grain Brown Rice02.150.3825.84.21.920910002.42.45.1
SemolinaSemolina, unenriched01.10.32132.30.41NA286000NANA4.9
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.650.0525.861.550.37NA2300000.1604.76
Wheat FlourUnenriched All-purpose White Wheat Flour00.480.164.961.740.17NA1030000.241.24.64
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.720.595.330.60.11NA17100NANANA4.5
Dry CouscousCouscous, dry00.650.31144.920.44NA79.4000NANA4.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked31.80.380.416.070.730.38NA47.6000NANA4.13
Boiled BulgurCooked Bulgur00.230.113.971.370.33NA71.40000.0423.8
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry35.70.920.359.641.920.82NA9900NANANA3.7
Light Rye FlourRye flour, light01.30.363.182.640.93NA910003.323.43.6
Cooked Oat BranOat bran, cooked00.640.130.570.860.099NA24000NANA3.5
Boiled BuckwheatCooked Buckwheat Groats00.160.153.731.420.31NA55.60000.367.543.18
RiceRaw Regular Long-grain White Rice00.280.196.3540.65031.80000.440.43.18
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.280.196.355.30.58NA35.7000NANA3.18
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.280.196.355.10.68NA24000NANA3.18
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.890.2202.671.8NA31.80000.120.42.94
Dry Rice NoodlesRice noodles, dry00.120.0670.880.20.06NA120000.4402.78
Cooked MilletMillet, cooked00.420.335.280.680.43NA75.40000.0791.22.5
White Canned HominyHominy, canned, white00.0120.0240.130.610.02NA3.9701.200.20.792.46
Yellow Canned HominyHominy, canned, yellowNA0.0120.0240.130.610.02NA3.97000NANA2.46
Cooked Wild RiceWild rice, cooked00.210.355.10.610.54NA1030000.9522.4
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.710.27101.50.49NA35.70000.670.792.22
Cooked Brown RiceCooked Medium-grain Brown Rice00.40.0485.281.560.59NA16000NANA2.1
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0790.130.380.680.052NA7.94000NANA2.06
Cooked PastaPasta, cooked, unenriched, without added salt00.0790.0791.60.440.19NA27.80000.2402
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.370.12.020.930.16NA27.8000NANA1.9
CornstarchCornstarch000000NA0000001.87
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0640.062.25NA0.087NA20NANANANANA1.55
Cooked CouscousCouscous, cooked00.250.113.91.470.2NA59.50000.520.41.5
Rice FlourUnenriched White Rice Flour00.550.08310.33.251.73NA160000.4401.4
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA0.99
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.290.0759.161.30.62NA120000.0400.95
Vitamins in Top 100 Cereals with the highest Iron content per 14 oz
In the above table you can find and compare the amount of vitamins in all cereals , sorted by most amount of Iron per 14 ounces.
Top 5 cereals with most amount of iron per 14 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Chow Mein Chinese Noodles