Cooked Rice NoodlesRice noodles, cooked1080.20.0230.0040.0190240.03NANANA11.80.14
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked970.190.0390.0030.0660210.05NANANA12.020.14
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt1300.280.0770.0130.0620280.05NANANA0.42.70.2
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched1300.210.0570.010.046028.6NANANANANA2.380.2
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched1300.190.0510.0090.041028.7NANANANANA2.360.2
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour17910.150.0130.3203800001.43.20.22
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1230.370.0740.0170.0740260.110.020.010.080.92.90.24
Cooked Corn PastaCooked Corn Gluten-free Pasta1260.730.10.010.32028NANANANA4.82.630.25
Rice FlourUnenriched White Rice Flour3661.420.390.0670.310800.12NANANA2.45.950.35
Cooked CouscousCouscous, cooked1120.160.0290.0030.06023.20.1NANANA1.43.80.38
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant1510.27NANANANA34NANANANA0.93.20.39
CornstarchCornstarch3810.050.00900.0250910NANANA0.90.260.47
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked990.10.0190.0020.029021.4NANANANANA5.060.48
Cooked PastaPasta, cooked, unenriched, without added salt1580.930.180.0240.30310.560.030.040.091.85.80.5
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked1310.180.0250.0060.066027.5NANANANANA40.52
Cooked Brown RiceCooked Medium-grain Brown Rice1120.830.170.0130.28023.5NANANANA1.82.320.53
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1230.970.260.0110.36025.60.24000.241.62.740.56
Cooked Wild RiceWild rice, cooked1010.340.0490.0950.12021.30.730.20.20.331.840.6
White Canned HominyHominy, canned, white720.880.120.0120.39014.31.5NANANA2.51.480.62
Yellow Canned HominyHominy, canned, yellow720.880.120.0120.39014.3NANANANA2.51.480.62
Cooked MilletMillet, cooked11910.170.0280.48023.70.13NANANA1.33.50.63
Dry Rice NoodlesRice noodles, dry3640.560.150.0260.120800.12NANANA1.65.950.7
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry3741.030.290.0170.310810.330.020.110.211.87.50.74
Boiled BuckwheatCooked Buckwheat Groats920.620.130.0140.170200.90.10.20.42.73.380.8
RiceRaw Regular Long-grain White Rice3650.660.180.0310.150800.12NANANA1.37.130.8
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched3600.580.160.0270.13079.3NANANANANA6.60.8
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched3580.520.140.0240.11079NANANANANA6.50.8
Cooked Oat BranOat bran, cooked400.860.160.0150.32011.4NANANANA2.63.20.88
Light Rye FlourRye flour, light3571.330.150.0830.5076.70.930.090.140.5789.80.91
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3572.080.290.0280.9079.3NANANANA117.460.93
Boiled BulgurCooked Bulgur830.240.0420.0040.094018.60.1NANANA4.53.080.96
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1300.630.0910.030.23026NANANANANA4.61.04
Dry CouscousCouscous, dry3760.640.120.0120.24077.4NANANANA512.81.08
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg1240.980.140.0550.45025NANANANANA4.371.13
Wheat FlourUnenriched All-purpose White Wheat Flour3640.980.160.0220.39076.30.27NANANA2.710.31.17
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked1300.280.0770.0130.0620280.05NANANA0.42.71.2
SemolinaSemolina, unenriched3601.050.150.0370.39073NANANANA3.912.71.23
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.541.3
Dry PastaDry Unenriched Pasta3711.50.280.0240.54074.72.670.110.120.483.2131.3
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry3560.810.120.0290.3074NANANANA4.311.41.32
Pearled BarleyCooked Pearled Barley1230.440.0930.0210.19028.20.28NANANA3.82.261.33
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1300.190.0510.0090.041028.7NANANANANA2.361.46
Cooked QuinoaQuinoa, cooked1201.920.230.0850.97021.30.87NANANA2.84.41.5
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked1300.210.0570.010.046028.6NANANANA0.32.381.5
Tapioca PearlsDry Tapioca Pearls3580.020.0050.0010.002088.73.35NANANA0.90.191.58
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked3700.550.110.0080.19081.7NANANANA2.86.81.6
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1591.50.240.0390.55NA31.50.850.070.070.24.65.821.65
Cooked SpeltSpelt, cooked1270.85NANANA026.4NANANANA3.95.51.67
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1491.70.240.0360.540300.750.070.070.23.961.72
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles52131.74.932150520.25NANANA1.910.31.76
Cooked KamutCooked Khorasan Wheat1320.830.077NANA027.63.07NANANA4.35.71.76
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared1240.50.01700.017026.800000.62.181.77
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.51.8
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked1230.370.0740.0170.0740260.110.020.010.080.92.91.8
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.71.96
Brown Rice FlourRice flour, brown3632.780.560.0420.95076.50.66NANANA4.67.231.98
Cooked TeffTeff, cooked1010.65NANANA020NANANANA2.83.872.05
Spinach Spaghetti Dry Spinach Spaghetti 3721.570.230.0740.570752.72NANANA10.613.42.13
Wheat SproutsSprouted Wheat1981.270.210.0260.53042.5NANANANA1.17.52.14
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.32.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3613.860.540.0531.70770.64NANANA7.36.932.38
BulgurDry Bulgur3421.330.230.0230.520760.41NANANA12.512.32.46
Roasted BuckwheatRoasted Buckwheat Groats3462.70.590.0620.77075NANANANA10.311.72.47
Raw Pearled BarleyBarley, pearled, raw3521.160.240.0550.51077.70.8NANANA15.69.92.5
Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.912112.54
TriticaleTriticale3362.10.370.0610.85072NANANANANA132.57
RyeRye grain3381.630.20.110.660760.980.110.160.711510.32.63
Barley flourBarley flour or meal3451.60.340.0770.7074.50.8NANANA1010.52.68
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3360.710.140.0160.2074.6NANANANANA14.42.7
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.42.7
Corn BranCrude Corn Bran2240.920.130.0130.41085.60NANANA798.362.8
MilletRaw Millet3784.20.720.122073NANANANA8.5113
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.433.14
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3622.680.350.0620.87NA732.60.20.20.61013.53.33
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry3741.030.290.0170.310810.330.020.110.211.87.53.33
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.63.36
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.13.45
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.73.52
Hulled BarleyBarley, hulled3542.30.480.111073.50.8NANANA17.312.53.6
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.23.6
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.43.6
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.2143.62
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.63.7
Millet FlourMillet flour3824.250.540.0442.55NA751.6601.260.33.510.83.94
Oat FlourPartially Debranned Oat Flour4049.11.60.153.2065.70.800.10.56.514.74
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.64.06
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked3580.520.140.0240.11079NANANANA2.86.54.23
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched3650.660.180.0310.150800.120.020.020.081.37.134.3
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched3600.580.160.0270.13079.3NANANANA1.46.64.36
Enriched SemolinaSemolina, enriched3601.050.150.0370.39073NANANANA3.912.74.36
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.64.44
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.34.56
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA7144.57
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour3640.980.160.0220.39076.30.27NANANA2.710.34.64
Barley Malt flourBarley malt flour3611.840.390.0950.86078.30.8NANANA7.110.34.7
OatsOats3896.91.20.112.42066.3NANANANA10.6174.7
Dark Rye FlourRye flour, dark3252.220.270.150.9068.62.30.230.221.824164.97
SeitanVital wheat gluten3701.850.270.0480.76013.80NANANA0.6755.2
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.75.37
Oat BranRaw Oat Bran2467.031.330.122.65066.21.45NANANA15.417.35.4
Macronutrients in Top 100 Cereals with the lowest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients 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