Rice FlourUnenriched White Rice Flour00.110.0172.120.670.36NA3.280000.0900.29
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour6.70.0840.130.40.230.062NA6.7000000.37
CornstarchCornstarch000000NA0000000.37
Cooked Rice NoodlesRice noodles, cooked00.050.0110.20.0310.017NA2.780000.08300.39
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.0620.040.90.660.08NA3.10000.1200.43
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0460.030.920.90.21NA6.920000.09200.46
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0460.0370.920.950.12NA4.6000NANA0.46
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0460.0370.920.920.14NA4.6000NANA0.46
Dry Rice NoodlesRice noodles, dry00.0260.0140.180.0420.012NA2.470000.09100.58
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.180.0465.630.790.38NA7.30000.02400.59
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.180.044.050.540.36NA6.40000.0240.080.59
Cooked Corn PastaCooked Corn Gluten-free Pasta7.140.130.0551.320.30.14NA14.300NANANA0.6
RiceRaw Regular Long-grain White Rice00.0580.041.30.830.1306.580000.090.0820.66
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0580.041.331.10.12NA7.5000NANA0.67
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.0590.041.341.10.14NA5.03000NANA0.67
Light Rye FlourRye flour, light00.280.0760.670.560.2NA19.30000.74.960.76
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0320.031.12NA0.044NA9.93NANANANANA0.77
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.560.190.0732.040.410.17NA2100NANANA0.78
Dry CouscousCouscous, dry00.130.0622.80.990.088NA16000NANA0.86
Cooked PastaPasta, cooked, unenriched, without added salt00.0380.0380.760.210.093NA13.30000.1100.95
Wheat FlourUnenriched All-purpose White Wheat Flour00.0990.0331.030.360.036NA21.40000.0490.250.96
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.110.0641.450.20.016NA9.80001.93.631
Cooked CouscousCouscous, cooked00.170.0722.630.990.14NA400000.350.271
SemolinaSemolina, unenriched00.230.0672.760.480.086NA60000NANA1.03
Dry PastaDry Unenriched Pasta00.0730.0491.370.350.11NA14.60000.0890.0811.05
Long-grain Brown RiceRaw Long-grain Brown Rice00.440.0785.30.870.394.08190000.490.491.05
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.0850.0220.740.410.042NA11.8000NANA1.1
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0460.0760.220.390.03NA4.6000NANA1.2
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.150.0451.740.670.087NA5.68000NANA1.3
Tapioca PearlsDry Tapioca Pearls00.003000.110.007NA3.35000001.32
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.430.176.250.930.3NA220000.410.491.37
Cooked Brown RiceCooked Medium-grain Brown Rice00.270.0323.561.050.4NA10.7000NANA1.4
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.280.0791.550.710.12NA21.2000NANA1.45
Brown RiceRaw Medium-grain Brown Rice00.340.0363.571.230.42NA16.6000NANA1.5
Cooked MilletMillet, cooked00.270.213.350.430.27NA480000.050.761.6
Brown Rice FlourRice flour, brownNA0.370.0665.241.30.61NA13.20000.5NA1.64
Wild RiceRaw Wild Rice0.840.0970.225.660.90.33NA800000.691.61.65
Spinach Spaghetti Dry Spinach Spaghetti 18.50.30.163.670.980.26NA38.70000.61221.7
Cooked Wild RiceWild rice, cooked00.150.263.820.460.4NA77.20000.711.51.8
BuckwheatBuckwheat00.0880.376.141.080.1816.326.2000NANA1.92
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.140.20.0661.580.550.31NA20.80000.350.251.98
Raw Pearled BarleyBarley, pearled, raw0.850.160.0973.920.240.22NA19.60000.0171.882.13
Roasted BuckwheatRoasted Buckwheat Groats00.190.234.451.070.31NA36.4000NANA2.14
BulgurDry Bulgur00.20.14.50.910.3NA23.70000.0531.672.16
Medium Rye flourRye flour, medium00.250.0981.50.420.23NA29.20001.235.072.2
CornYellow Corn Grain 9.040.320.1730.350.51NA15.60000.40.252.23
TriticaleTriticale00.370.121.281.180.12NA650000.8NA2.3
Barley flourBarley flour or meal00.320.0995.450.130.347.56.960000.51.92.33
RyeRye grain0.890.280.223.81.30.26NA33.70000.755.242.33
MilletRaw Millet00.330.233.750.670.39.0567.50000.040.712.4
Cooked Spinach SpaghettiSpaghetti, spinach, cooked18.50.220.243.530.420.22NA27.7000NANA2.4
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.430.122.870.850.21NA53.6000NANA2.4
White Canned HominyHominy, canned, white00.0130.0250.140.640.021NA4.1701.2500.210.832.6
Yellow Canned HominyHominy, canned, yellowNA0.0130.0250.140.640.021NA4.17000NANA2.6
Boiled BuckwheatCooked Buckwheat Groats00.130.133.071.170.25NA45.70000.296.22.6
Whole Sorghum FlourWhole-grain Sorghum Flour00.270.0513.760.450.27NA21NA0.67NA0.425.352.62
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.480.044.050.540.36NA2060000.0240.082.67
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.440.363.250.360.068NA10400NANANA2.73
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.310.166.60.660.23NA49NANANA0.140.752.76
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.380.033.40.90.21NA1340000.09202.77
CornmealWhole-grain Yellow Cornmeal9.10.320.1730.350.25NA20.70000.350.252.86
Oat FlourPartially Debranned Oat Flour00.510.0931.10.150.093NA23.80000.522.382.97
Hulled BarleyBarley, hulled0.850.550.243.90.240.27NA160000.481.863.05
SorghumSorghum Grain00.30.0883.360.330.4NA18.20000.46NA3.06
Whole Wheat PastaDry Whole-Wheat PastaNA0.350.197.40.740.24NA590NA00.391.23.1
Millet FlourMillet flourNA0.320.0574.7310.29NA33NA0NA0.0860.633.1
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.30.195.450.430.18NA37.7NANANA0.19NA3.1
Durum WheatWheat, durum00.370.115.960.830.37NA38000NANA3.1
Whole Wheat FlourWhole-grain Wheat Flour00.440.154.370.530.36NA390000.631.683.18
Wheat SproutsSprouted Wheat00.340.234.681.430.4NA57.603.940NANA3.24
Pearled BarleyCooked Pearled Barley00.20.155.030.330.28NA390000.0241.953.24
Hard Red Spring WheatWheat, hard red spring00.460.15.20.850.31NA39.20000.921.733.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.270.174.830.910.17NA25.3NA000.481.73.35
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.380.0373.450.920.14NA136000NANA3.37
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.390.0374.230.950.12NA134000NANA3.44
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.30.540.19NA42.30000.461.23.46
Boiled BulgurCooked Bulgur00.210.13.61.240.3NA650000.0361.83.47
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.470.043.450.830.13NA1900000.090.0823.54
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.470.043.451.10.14NA194000NANA3.54
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.480.044.241.10.12NA1930000.092NA3.63
Enriched SemolinaSemolina, enriched00.680.4850.480.086NA1530000.22NA3.63
Buckwheat FlourWhole-groat Buckwheat Flour00.370.175.50.390.5213.548.40000.296.273.64
OatsOats00.590.110.741.040.0921743000NANA3.64
Cooked QuinoaQuinoa, cooked00.270.281.03NA0.31NA1050001.5803.73
Raw QuinoaQuinoa, uncooked0.820.290.261.240.630.4NA1500NA0203.73
Corn BranCrude Corn Bran5.360.0130.133.660.850.2NA5.360000.560.43.74
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour00.650.414.870.360.036NA1510000.190.253.82
Barley Malt flourBarley malt flour0.830.260.264.70.480.54NA31.600.500.471.833.9
Raw SpeltUncooked Spelt00.320.16.070.950.29.234000NA0.73.23.94
Cooked SpeltSpelt, cooked00.240.0716.07NA0.19NA30.700NA0.61NA3.94
Hard white WheatWheat, hard white00.340.0953.840.840.32NA33.30000.891.674
Cooked KamutCooked Khorasan WheatNA0.220.0685.24NA0.16NA250NANA0.55NA4
Chow MeinChow Mein Chinese Noodles00.360.253NA0.027NA79.60000.533.384.1
SeitanVital wheat gluten000000NA0000004.2
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.180.0194.20.140.12NA1690000.02404.3
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.520.0465.630.790.38NA1980000.02404.4
Dark Rye FlourRye flour, dark0.920.290.233.941.350.41NA30.50002.525.454.6
Soft White WheatWheat, soft white00.360.0944.20.750.33NA360000.891.684.74
Wheat GermCrude Wheat Germ01.570.425.681.91.1NA234000NANA5.2
Cooked TeffTeff, cooked00.540.0982.7NA0.29NA53.50NANANANA6.1
Vitamins in Top 100 Cereals with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of vitamins in all cereals , sorted by least amount of Iron per 300 calories.
Top 5 cereals with least amount of iron per 300 calories are:
- Unenriched White Rice Flour
- Cooked Gluten-free Pasta from Corn And Rice Flour
- Cornstarch
- Cooked Rice Noodles
- Cooked Glutinous White Rice