Cooked Rice NoodlesRice noodles, cooked160.15NA0.56120.45NA79.4161875.40.99293
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked7.940.19NA0.56201.04NA31.839.722.2201.63304
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt39.70.27NA0.7947.61.87NA17113929.83.971.94272
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched120.15NA0.7951.61.5NA147115NA01.67272
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3.970.29NA0.7931.81.4NA131103NA01.6272
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7.940.079NA0.8743.70.37NA131958.73161.07229
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked75.40.28NA0.9535.71.4NA218222377.941.47279
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Rice FlourUnenriched White Rice Flour39.70.52NA1.41394.761813893026003.1847
Cooked CouscousCouscous, cooked31.80.16NA1.531.80.33NA87.3230109201.03288
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant200.19NA1.55201.78NA13179.4NA202.7248
CornstarchCornstarch7.940.2NA1.87120.21NA51.6121135.70.2433
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked160.032NA1.935.71.5NA99139NA2380.48290
Cooked PastaPasta, cooked, unenriched, without added salt27.80.4NA271.41.28NA2301751053.972.02247
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked31.80.099NA2.067.941NA107115NA6390.87270
Cooked Brown RiceCooked Medium-grain Brown Rice39.70.32NA2.11754.35NA306314NA3.972.46290
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.42NA2.221553.87NA40934123162.8279
Cooked Wild RiceWild rice, cooked120.48NA2.41271.1NA3254013.18125.3293
White Canned HominyHominy, canned, white39.70.12NA2.4663.50.28NA13935.71210604.17328
Yellow Canned HominyHominy, canned, yellow39.70.12NA2.4663.50.28NA13935.71213694.17328
Cooked MilletMillet, cooked120.64NA2.51751.08NA3972463.577.943.6283
Dry Rice NoodlesRice noodles, dry71.40.31NA2.7847.61.98NA607119607222.9447.3
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry2821.13NA2.941074.1NA607691797.944.0539
Boiled BuckwheatCooked Buckwheat Groats27.80.58NA3.182021.6NA2783498.73162.42300
RiceRaw Regular Long-grain White Rice1110.87NA3.18994.325545645660204.3346
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched35.70.44NA3.181394.37NA429341NA3.974.651
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched120.83NA3.18914.1NA377302NA3.974.3752.7
Cooked Oat BranOat bran, cooked39.70.26NA3.51593.83NA47236530.63.972.1333
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.2
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry160.8NA3.74721.9NA1004116731.4127.139.7
Boiled BulgurCooked Bulgur39.70.3NA3.81272.4NA1592702.4202.26309
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1190.81NA4.132465.97NA42923087.755.64.3270
Dry CouscousCouscous, dry950.98NA4.31753.1NA675659NA39.73.334
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.555.60.77NA15975.4NA2941.47273
Wheat FlourUnenriched All-purpose White Wheat Flour59.50.57NA4.6487.32.71694294251357.942.7847.3
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked39.70.271634.7647.61.87NA17113929.83.971.94272
SemolinaSemolina, unenriched67.50.75NA4.91872.46NA540738NA3.974.1750.3
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.4547
Dry PastaDry Unenriched Pasta83.31.15NA5.162103.64NA750885251245.639.3
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry910.57NA5.241111.9NA3186513373031.836.6
Pearled BarleyCooked Pearled Barley43.70.42NA5.2887.31.03NA21436934123.25273
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3.970.29NA5.831.81.4NA13110329.801.6272
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.33284
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked120.15NA5.951.61.5NA14711529.801.67272
Tapioca PearlsDry Tapioca Pearls79.40.079NA6.273.970.44NA27.843.73.183.970.4843.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked43.70.68NA6.35913.87NA2823066027.84.7641.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina47.60.79NA6.551794.1NA437306136244.45241
Cooked SpeltSpelt, cooked39.70.85NA6.631944.33NA59556816204.96264
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.3245
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles83.30.480783.31.44NA34535312715002.519.6
Cooked KamutCooked Khorasan Wheat35.70.82NA71914.1NA58365112731.87.3259
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared31.80.15NA7.03201.36NA14735.719161.94279
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA16849
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked75.40.28NA7.235.71.4NA218222377.941.47279
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.8
Brown Rice FlourRice flour, brown43.70.91NA7.86445162231338114738.431.89.7247.5
Cooked TeffTeff, cooked1940.9NA8.1419811.4NA476425NA31.84.4297
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA131814922521431133
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.55190
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.7
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.3
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.7
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.4
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.4540
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.5
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.7
RyeRye grain951.46NA10.443710.2NA13182024557.9410.542
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.9448
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1390.91NA10.73775.12NA10081000NA31436.827.3
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.7741
Corn BranCrude Corn Bran1670.98NA112540.56NA28617565.527.86.218.7
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.4
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.7
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1071.7NA13.24138.9NA1139145327543.79.5335
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry2821.13NA13.21074.1NA607691797.944.0539
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.2
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.7
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.4
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.5
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.6
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.6
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.3
Millet FlourMillet flour55.62.12NA15.64723.98NA11318891301610.434.4
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.734
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked120.83NA16.8914.1NA377302603.974.3752.7
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1110.87NA17994.3NA45645660204.3346
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched35.70.44NA17.31394.37NA429341603.974.651
Enriched SemolinaSemolina, enriched67.50.75NA17.31872.46NA5407383553.974.1750.3
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.7
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.238
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour59.50.57NA18.487.32.71104294251357.942.7847.3
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.6
OatsOats2142.5NA18.770319.5635207617031017.9415.832.6
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.7
SeitanVital wheat gluten5640.72NA20.699NANA10323971581153.3732.5
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.4
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.326
Minerals in Top 100 Cereals with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in all cereals , sorted by least amount of Iron per 14 ounces.
Top 5 cereals with least amount of iron per 14 ounces are:
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice
- Cooked Medium-grain White Rice
- Cooked Short-grain White Rice