Rice BranCrude Rice Bran02.60.2732.373.86NA600004.671.817.6
Wheat BranCrude Wheat Bran00.730.8193.031.8NA1100002.072.6414.7
Cooked Oat BranOat bran, cooked01.20.261.081.630.19NA45000NANA6.6
Oat BranRaw Oat Bran01.430.271.141.80.2NA63.40001.233.96.6
TeffRaw Teff00.320.222.750.770.39NANANANANA0.0651.556.24
Raw AmaranthUncooked Amaranth Grain00.0940.160.751.20.48NA66.303.400.9606.15
Cooked TeffTeff, cooked00.540.0982.7NA0.29NA53.50NANANANA6.1
Wheat GermCrude Wheat Germ01.570.425.681.91.1NA234000NANA5.2
Soft White WheatWheat, soft white00.360.0944.20.750.33NA360000.891.684.74
Dark Rye FlourRye flour, dark0.920.290.233.941.350.41NA30.50002.525.454.6
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.520.0465.630.790.38NA1980000.02404.4
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.180.0194.20.140.12NA1690000.02404.3
SeitanVital wheat gluten000000NA0000004.2
Chow MeinChow Mein Chinese Noodles00.360.253NA0.027NA79.60000.533.384.1
Hard white WheatWheat, hard white00.340.0953.840.840.32NA33.30000.891.674
Cooked KamutCooked Khorasan WheatNA0.220.0685.24NA0.16NA250NANA0.55NA4
Cooked SpeltSpelt, cooked00.240.0716.07NA0.19NA30.700NA0.61NA3.94
Raw SpeltUncooked Spelt00.320.16.070.950.29.234000NA0.73.23.94
Barley Malt flourBarley malt flour0.830.260.264.70.480.54NA31.600.500.471.833.9
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour00.650.414.870.360.036NA1510000.190.253.82
Corn BranCrude Corn Bran5.360.0130.133.660.850.2NA5.360000.560.43.74
Raw QuinoaQuinoa, uncooked0.820.290.261.240.630.4NA1500NA0203.73
Cooked QuinoaQuinoa, cooked00.270.281.03NA0.31NA1050001.5803.73
OatsOats00.590.110.741.040.0921743000NANA3.64
Buckwheat FlourWhole-groat Buckwheat Flour00.370.175.50.390.5213.548.40000.296.273.64
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
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.470.043.451.10.14NA194000NANA3.54
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.470.043.450.830.13NA1900000.090.0823.54
Boiled BulgurCooked Bulgur00.210.13.61.240.3NA650000.0361.83.47
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.30.540.19NA42.30000.461.23.46
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.390.0374.230.950.12NA134000NANA3.44
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.380.0373.450.920.14NA136000NANA3.37
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.270.174.830.910.17NA25.3NA000.481.73.35
Hard Red Spring WheatWheat, hard red spring00.460.15.20.850.31NA39.20000.921.733.3
Pearled BarleyCooked Pearled Barley00.20.155.030.330.28NA390000.0241.953.24
Wheat SproutsSprouted Wheat00.340.234.681.430.4NA57.603.940NANA3.24
Whole Wheat FlourWhole-grain Wheat Flour00.440.154.370.530.36NA390000.631.683.18
Durum WheatWheat, durum00.370.115.960.830.37NA38000NANA3.1
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.30.195.450.430.18NA37.7NANANA0.19NA3.1
Millet FlourMillet flourNA0.320.0574.7310.29NA33NA0NA0.0860.633.1
Whole Wheat PastaDry Whole-Wheat PastaNA0.350.197.40.740.24NA590NA00.391.23.1
SorghumSorghum Grain00.30.0883.360.330.4NA18.20000.46NA3.06
Hulled BarleyBarley, hulled0.850.550.243.90.240.27NA160000.481.863.05
Oat FlourPartially Debranned Oat Flour00.510.0931.10.150.093NA23.80000.522.382.97
CornmealWhole-grain Yellow Cornmeal9.10.320.1730.350.25NA20.70000.350.252.86
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.380.033.40.90.21NA1340000.09202.77
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.310.166.60.660.23NA49NANANA0.140.752.76
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.440.363.250.360.068NA10400NANANA2.73
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.480.044.050.540.36NA2060000.0240.082.67
Whole Sorghum FlourWhole-grain Sorghum Flour00.270.0513.760.450.27NA21NA0.67NA0.425.352.62
Boiled BuckwheatCooked Buckwheat Groats00.130.133.071.170.25NA45.70000.296.22.6
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
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.430.122.870.850.21NA53.6000NANA2.4
Cooked Spinach SpaghettiSpaghetti, spinach, cooked18.50.220.243.530.420.22NA27.7000NANA2.4
MilletRaw Millet00.330.233.750.670.39.0567.50000.040.712.4
RyeRye grain0.890.280.223.81.30.26NA33.70000.755.242.33
Barley flourBarley flour or meal00.320.0995.450.130.347.56.960000.51.92.33
TriticaleTriticale00.370.121.281.180.12NA650000.8NA2.3
CornYellow Corn Grain 9.040.320.1730.350.51NA15.60000.40.252.23
Medium Rye flourRye flour, medium00.250.0981.50.420.23NA29.20001.235.072.2
BulgurDry Bulgur00.20.14.50.910.3NA23.70000.0531.672.16
Roasted BuckwheatRoasted Buckwheat Groats00.190.234.451.070.31NA36.4000NANA2.14
Raw Pearled BarleyBarley, pearled, raw0.850.160.0973.920.240.22NA19.60000.0171.882.13
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.140.20.0661.580.550.31NA20.80000.350.251.98
BuckwheatBuckwheat00.0880.376.141.080.1816.326.2000NANA1.92
Cooked Wild RiceWild rice, cooked00.150.263.820.460.4NA77.20000.711.51.8
Spinach Spaghetti Dry Spinach Spaghetti 18.50.30.163.670.980.26NA38.70000.61221.7
Wild RiceRaw Wild Rice0.840.0970.225.660.90.33NA800000.691.61.65
Brown Rice FlourRice flour, brownNA0.370.0665.241.30.61NA13.20000.5NA1.64
Cooked MilletMillet, cooked00.270.213.350.430.27NA480000.050.761.6
Brown RiceRaw Medium-grain Brown Rice00.340.0363.571.230.42NA16.6000NANA1.5
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.280.0791.550.710.12NA21.2000NANA1.45
Cooked Brown RiceCooked Medium-grain Brown Rice00.270.0323.561.050.4NA10.7000NANA1.4
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.430.176.250.930.3NA220000.410.491.37
Tapioca PearlsDry Tapioca Pearls00.003000.110.007NA3.35000001.32
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.150.0451.740.670.087NA5.68000NANA1.3
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0460.0760.220.390.03NA4.6000NANA1.2
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.0850.0220.740.410.042NA11.8000NANA1.1
Long-grain Brown RiceRaw Long-grain Brown Rice00.440.0785.30.870.394.08190000.490.491.05
Dry PastaDry Unenriched Pasta00.0730.0491.370.350.11NA14.60000.0890.0811.05
SemolinaSemolina, unenriched00.230.0672.760.480.086NA60000NANA1.03
Cooked CouscousCouscous, cooked00.170.0722.630.990.14NA400000.350.271
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.110.0641.450.20.016NA9.80001.93.631
Wheat FlourUnenriched All-purpose White Wheat Flour00.0990.0331.030.360.036NA21.40000.0490.250.96
Cooked PastaPasta, cooked, unenriched, without added salt00.0380.0380.760.210.093NA13.30000.1100.95
Dry CouscousCouscous, dry00.130.0622.80.990.088NA16000NANA0.86
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.560.190.0732.040.410.17NA2100NANANA0.78
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0320.031.12NA0.044NA9.93NANANANANA0.77
Light Rye FlourRye flour, light00.280.0760.670.560.2NA19.30000.74.960.76
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.0590.041.341.10.14NA5.03000NANA0.67
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0580.041.331.10.12NA7.5000NANA0.67
RiceRaw Regular Long-grain White Rice00.0580.041.30.830.1306.580000.090.0820.66
Cooked Corn PastaCooked Corn Gluten-free Pasta7.140.130.0551.320.30.14NA14.300NANANA0.6
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.180.044.050.540.36NA6.40000.0240.080.59
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.180.0465.630.790.38NA7.30000.02400.59
Dry Rice NoodlesRice noodles, dry00.0260.0140.180.0420.012NA2.470000.09100.58
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
Vitamins in Top 100 Cereals with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of vitamins in all cereals , sorted by most amount of Iron per 300 calories.
Top 5 cereals with most amount of iron per 300 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Cooked Oat Bran
- Raw Oat Bran
- Raw Teff