Cooked Rice NoodlesRice noodles, cooked00.0180.0040.0720.0110.006NA10000.0300.14
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.020.0130.290.220.026NA10000.0400.14
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.020.0130.40.390.093NA30000.0400.2
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.020.0160.40.410.05NA2000NANA0.2
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.020.0160.40.40.059NA2000NANA0.2
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour40.050.0790.240.140.037NA4000000.22
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.0740.0192.30.320.16NA30000.0100.24
Cooked Corn PastaCooked Corn Gluten-free Pasta30.0530.0230.560.130.058NA600NANANA0.25
Rice FlourUnenriched White Rice Flour00.140.0212.60.820.44NA40000.1100.35
Cooked CouscousCouscous, cooked00.0630.0270.980.370.051NA150000.130.10.38
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0160.0150.57NA0.022NA5NANANANANA0.39
CornstarchCornstarch000000NA0000000.47
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.0940.0260.510.240.04NA7000NANA0.48
Cooked PastaPasta, cooked, unenriched, without added salt00.020.020.40.110.049NA70000.0600.5
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.020.0330.0970.170.013NA2000NANA0.52
Cooked Brown RiceCooked Medium-grain Brown Rice00.10.0121.330.390.15NA4000NANA0.53
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.180.0692.560.380.12NA90000.170.20.56
Cooked Wild RiceWild rice, cooked00.0520.0871.30.150.14NA260000.240.50.6
White Canned HominyHominy, canned, white00.0030.0060.0330.150.005NA100.300.050.20.62
Yellow Canned HominyHominy, canned, yellowNA0.0030.0060.0330.150.005NA1000NANA0.62
Cooked MilletMillet, cooked00.110.0821.330.170.11NA190000.020.30.63
Dry Rice NoodlesRice noodles, dry00.0310.0170.220.0510.015NA30000.1100.7
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.220.055.050.670.45NA80000.030.10.74
Boiled BuckwheatCooked Buckwheat Groats00.040.0390.940.360.077NA140000.091.90.8
RiceRaw Regular Long-grain White Rice00.070.0491.610.16080000.110.10.8
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.070.0481.61.340.15NA9000NANA0.8
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.070.0481.61.30.17NA6000NANA0.8
Cooked Oat BranOat bran, cooked00.160.0340.140.220.025NA6000NANA0.88
Light Rye FlourRye flour, light00.330.090.80.670.23NA230000.835.90.91
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry90.230.0872.430.480.21NA2500NANANA0.93
Boiled BulgurCooked Bulgur00.0570.02810.340.083NA180000.010.50.96
Cooked Spinach SpaghettiSpaghetti, spinach, cooked80.0970.11.530.180.096NA12000NANA1.04
Dry CouscousCouscous, dry00.160.0783.51.240.11NA20000NANA1.08
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.180.151.340.150.028NA4300NANANA1.13
Wheat FlourUnenriched All-purpose White Wheat Flour00.120.041.250.440.044NA260000.060.31.17
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.160.0131.480.390.093NA580000.0401.2
SemolinaSemolina, unenriched00.280.083.30.580.1NA72000NANA1.23
Long-grain Brown RiceRaw Long-grain Brown Rice00.540.0956.51.060.485230000.60.61.3
Dry PastaDry Unenriched Pasta00.090.061.70.430.14NA180000.110.11.3
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.10.0260.880.490.05NA14000NANA1.32
Pearled BarleyCooked Pearled Barley00.0830.0622.060.140.12NA160000.010.81.33
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.160.0161.50.40.059NA59000NANA1.46
Cooked QuinoaQuinoa, cooked00.110.110.41NA0.12NA420000.6301.5
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.170.0161.840.410.05NA58000NANA1.5
Tapioca PearlsDry Tapioca Pearls00.004000.140.008NA4000001.58
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.180.0552.150.820.11NA7000NANA1.6
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.160.12.90.230.097NA20NANANA0.1NA1.65
Cooked SpeltSpelt, cooked00.10.032.57NA0.08NA1300NA0.26NA1.67
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.160.0993.130.270.093NA210000.230.61.72
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.20.112.520.350.027NA170003.36.31.76
Cooked KamutCooked Khorasan WheatNA0.0950.032.3NA0.07NA110NANA0.24NA1.76
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.0750.0081.740.0560.05NA700000.0101.77
Brown RiceRaw Medium-grain Brown Rice00.410.0434.31.50.51NA20000NANA1.8
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.210.0192.30.320.16NA810000.0101.8
Wild RiceRaw Wild Rice10.120.266.731.070.39NA950000.821.91.96
Brown Rice FlourRice flour, brownNA0.440.086.341.60.74NA160000.6NA1.98
Cooked TeffTeff, cooked00.180.0330.91NA0.097NA180NANANANA2.05
Spinach Spaghetti Dry Spinach Spaghetti 230.370.24.551.20.32NA480000.741522.13
Wheat SproutsSprouted Wheat00.230.163.10.950.27NA3802.60NANA2.14
BuckwheatBuckwheat00.10.4371.230.2118.630000NANA2.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour110.250.081.90.660.37NA250000.420.32.38
BulgurDry Bulgur00.230.125.11.040.34NA270000.061.92.46
Roasted BuckwheatRoasted Buckwheat Groats00.220.275.141.230.35NA42000NANA2.47
Raw Pearled BarleyBarley, pearled, raw10.190.114.60.280.26NA230000.022.22.5
Medium Rye flourRye flour, medium00.290.111.730.490.27NA340001.435.92.54
TriticaleTriticale00.420.131.431.320.14NA730000.9NA2.57
RyeRye grain10.320.254.271.460.29NA380000.855.92.63
Barley flourBarley flour or meal00.370.116.270.150.48.680000.572.22.68
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.480.133.20.950.24NA60000NANA2.7
CornYellow Corn Grain 110.390.23.630.420.62NA190000.490.32.7
Corn BranCrude Corn Bran40.010.12.740.640.15NA40000.420.32.8
MilletRaw Millet00.420.294.70.850.3811.4850000.050.93
Whole Sorghum FlourWhole-grain Sorghum Flour00.330.0614.50.540.33NA25NA0.8NA0.56.43.14
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.370.197.950.80.28NA59NANANA0.170.93.33
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.60.055.050.670.45NA2570000.030.13.33
SorghumSorghum Grain00.330.0963.70.370.44NA200000.5NA3.36
CornmealWhole-grain Yellow Cornmeal110.390.23.630.430.3NA250000.420.33.45
Durum WheatWheat, durum00.420.126.740.940.42NA43000NANA3.52
Hulled BarleyBarley, hulled10.650.294.60.280.32NA190000.572.23.6
Whole Wheat FlourWhole-grain Wheat Flour00.50.174.960.60.41NA440000.711.93.6
Hard Red Spring WheatWheat, hard red spring00.50.115.70.940.34NA4300011.93.6
Whole Wheat PastaDry Whole-Wheat PastaNA0.410.228.70.870.28NA690NA00.461.43.62
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.30.195.3510.19NA28NA000.531.93.7
Millet FlourMillet flourNA0.410.07361.270.37NA42NA0NA0.110.83.94
Oat FlourPartially Debranned Oat Flour00.690.131.470.20.13NA320000.73.24
Buckwheat FlourWhole-groat Buckwheat Flour00.420.196.150.440.5815540000.3274.06
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.570.0484.11.30.17NA231000NANA4.23
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.580.0494.210.16NA2310000.110.14.3
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.580.0485.11.340.15NA2310000.11NA4.36
Enriched SemolinaSemolina, enriched00.810.5760.580.1NA1830000.26NA4.36
Raw SpeltUncooked Spelt00.360.116.841.070.2310.44500NA0.793.64.44
Hard white WheatWheat, hard white00.390.114.40.950.37NA3800011.94.56
Raw QuinoaQuinoa, uncooked10.360.321.520.770.49NA1840NA02.4404.57
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour00.790.495.90.440.044NA1830000.230.34.64
Barley Malt flourBarley malt flour10.310.315.640.580.66NA3800.600.572.24.7
OatsOats00.760.140.961.350.122256000NANA4.7
Dark Rye FlourRye flour, dark10.320.254.271.460.44NA330002.735.94.97
SeitanVital wheat gluten000000NA0000005.2
Soft White WheatWheat, soft white00.410.114.770.850.38NA4100011.95.37
Oat BranRaw Oat Bran01.170.220.931.50.17NA5200013.25.4
Vitamins in Top 100 Cereals with the lowest Iron content per 100 g
In the above table you can find and compare the amount of vitamins in all cereals , sorted by least amount of Iron per 100 grams.
Top 5 cereals with least amount of iron per 100 grams are:
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice
- Cooked Medium-grain White Rice
- Cooked Short-grain White Rice