Cooked Rice NoodlesRice noodles, cooked40.038NA0.1430.11NA2044.5190.2574
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked20.049NA0.1450.26NA8105.650.4176.6
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt100.069NA0.2120.47NA43357.510.4968.4
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched30.038NA0.2130.38NA3729NA00.4268.6
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched10.072NA0.280.36NA3326NA00.468.5
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour20.02NA0.22110.094NA33242.240.2757.7
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked190.07NA0.2490.35NA55569.320.3770.4
Cooked Corn PastaCooked Corn Gluten-free Pasta10.064NA0.25360.15NA76312.800.6368.3
Rice FlourUnenriched White Rice Flour100.13NA0.35351.245.598761500.812
Cooked CouscousCouscous, cooked80.041NA0.3880.084NA225827.550.2672.6
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant50.048NA0.3950.45NA3320NA50.6862.5
CornstarchCornstarch20.05NA0.4730.053NA1332.890.068.3
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked40.008NA0.4890.37NA2535NA600.1273
Cooked PastaPasta, cooked, unenriched, without added salt70.1NA0.5180.32NA584426.410.5162
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked80.025NA0.5220.25NA2729NA1610.2268
Cooked Brown RiceCooked Medium-grain Brown Rice100.081NA0.53441.1NA7779NA10.6273
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked30.11NA0.56390.97NA103865.840.7170.3
Cooked Wild RiceWild rice, cooked30.12NA0.6320.28NA821010.831.3474
White Canned HominyHominy, canned, white100.03NA0.62160.07NA35932671.0582.5
Yellow Canned HominyHominy, canned, yellow100.03NA0.62160.07NA35933451.0582.5
Cooked MilletMillet, cooked30.16NA0.63440.27NA100620.920.9171.4
Dry Rice NoodlesRice noodles, dry180.078NA0.7120.5NA15330151820.7412
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry710.28NA0.74271.04NA1531742021.029.86
Boiled BuckwheatCooked Buckwheat Groats70.15NA0.8510.4NA70882.240.6175.6
RiceRaw Regular Long-grain White Rice280.22NA0.8251.164.21151151551.111.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched90.11NA0.8351.1NA10886NA11.1613
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched30.21NA0.8231.04NA9576NA11.113.3
Cooked Oat BranOat bran, cooked100.066NA0.88400.96NA119927.710.5384
Light Rye FlourRye flour, light130.21NA0.91321.16NA13022417.621.3311.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry40.2NA0.931190.48NA2532947.931.810
Boiled BulgurCooked Bulgur100.075NA0.96320.61NA40680.650.5777.8
Cooked Spinach SpaghettiSpaghetti, spinach, cooked300.21NA1.04621.5NA1085822141.0868
Dry CouscousCouscous, dry240.25NA1.08440.78NA170166NA100.838.56
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg60.06NA1.13140.19NA4019NA740.3769
Wheat FlourUnenriched All-purpose White Wheat Flour150.14NA1.17220.6842.61081073420.712
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked100.069411.2120.47NA43357.510.4968.4
SemolinaSemolina, unenriched170.19NA1.23470.62NA136186NA11.0512.7
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.1312
Dry PastaDry Unenriched Pasta210.29NA1.3530.92NA18922363.261.49.9
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry230.14NA1.32280.48NA801648.318400.459.2
Pearled BarleyCooked Pearled Barley110.11NA1.33220.26NA54938.630.8268.8
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked10.072NA1.4680.36NA33267.500.468.5
Cooked QuinoaQuinoa, cooked170.19NA1.5640.63NA1521722.871.171.6
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked30.038NA1.5130.38NA37297.500.4268.6
Tapioca PearlsDry Tapioca Pearls200.02NA1.5810.11NA7110.810.1211
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked110.17NA1.6230.97NA71771571.210.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina120.2NA1.65451.03NA1107734.261.1260.7
Cooked SpeltSpelt, cooked100.22NA1.67491.1NA150143451.2566.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked130.23NA1.72541.32NA1279636.341.3461.8
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles210.1201.76210.36NA8789323780.634.93
Cooked KamutCooked Khorasan Wheat90.21NA1.76481.03NA1471643281.8465
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.037NA1.7750.34NA3794.840.4970.3
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.4
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked190.07NA1.890.35NA55569.320.3770.4
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.76
Brown Rice FlourRice flour, brown110.23NA1.98112456.23372899.782.4512
Cooked TeffTeff, cooked490.23NA2.05502.86NA120107NA81.175
Spinach Spaghetti Dry Spinach Spaghetti 580.5NA2.131742.65NA33237663.5362.768.34
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.8
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.75
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.7311
BulgurDry Bulgur350.34NA2.461643.05NA3004102.3171.939
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.4
Raw Pearled BarleyBarley, pearled, raw290.42NA2.5791.32NA22128037.792.1310
Medium Rye flourRye flour, medium240.33NA2.54632.4NA22537414.422.1711
TriticaleTriticale370.46NA2.571303.2NA358332NA53.4510.5
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
Barley flourBarley flour or meal320.34NA2.68961.0357.429630937.74212
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry350.23NA2.7951.3NA254252NA7921.76.88
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4
Corn BranCrude Corn Bran420.25NA2.8640.14NA724416.571.564.7
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 270.43NA3.331042.24NA28736669.4112.48.85
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry710.28NA3.33271.04NA1531742021.029.86
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.4
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.3
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
Hulled BarleyBarley, hulled330.5NA3.61331.94NA26445237.7122.779.44
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.7
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.2
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4
Millet FlourMillet flour140.54NA3.941191NA28522432.742.638.67
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.55
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.1211
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked30.21NA4.23231.04NA95761511.113.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched280.22NA4.3251.1NA1151151551.111.6
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched90.11NA4.36351.1NA108861511.1613
Enriched SemolinaSemolina, enriched170.19NA4.36470.62NA13618689.411.0512.7
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.3
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour150.14NA4.64220.6827.71081073420.712
Barley Malt flourBarley malt flour370.27NA4.7971.2NA30322437.7112.068.2
OatsOats540.63NA4.71774.916052342925.423.978.22
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.8
SeitanVital wheat gluten1420.18NA5.225NANA26010039.7290.858.2
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.55
Minerals in Top 100 Cereals with the lowest Iron content per 100 g
In the above table you can find and compare the amount of minerals 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