Cooked Rice NoodlesRice noodles, cooked400.38NA1.4301.14NA20040451902.5738
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked200.49NA1.4502.62NA8010056504.1766
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt1000.69NA21204.7NA43035075104.9684
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched300.38NA21303.77NA370290NA04.2686
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched100.72NA2803.57NA330260NA04685
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour200.2NA2.21100.94NA33024022402.7577
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1900.7NA2.4903.54NA55056093203.7704
Cooked Corn PastaCooked Corn Gluten-free Pasta100.64NA2.53601.53NA7603102806.3683
Rice FlourUnenriched White Rice Flour1001.3NA3.53501245598076015108119
Cooked CouscousCouscous, cooked800.41NA3.8800.84NA220580275502.6726
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant500.48NA3.9504.5NA330200NA506.8625
CornstarchCornstarch200.5NA4.7300.53NA1303028900.683.2
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked400.08NA4.8903.74NA250350NA6001.2730
Cooked PastaPasta, cooked, unenriched, without added salt701NA51803.22NA580440264105.1621
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked800.25NA5.2202.5NA270290NA16102.2679
Cooked Brown RiceCooked Medium-grain Brown Rice1000.81NA5.344011NA770790NA106.2730
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked301.06NA5.63909.74NA103086058407.1703
Cooked Wild RiceWild rice, cooked301.2NA63202.82NA820101083013.4739
White Canned HominyHominy, canned, white1000.3NA6.21600.7NA3509030267010.5825
Yellow Canned HominyHominy, canned, yellow1000.3NA6.21600.7NA3509030345010.5825
Cooked MilletMillet, cooked301.6NA6.34402.72NA10006209209.1714
Dry Rice NoodlesRice noodles, dry1800.78NA71205NA153030015118207.4119
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry7102.84NA7.427010.4NA15301740199201099
Boiled BuckwheatCooked Buckwheat Groats701.46NA85104.03NA70088022406.1756
RiceRaw Regular Long-grain White Rice2802.2NA825011642115011501515011116
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched901.1NA835011NA1080860NA1011.6129
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched302.1NA823010.4NA950760NA1011133
Cooked Oat BranOat bran, cooked1000.66NA8.84009.64NA119092077105.3840
Light Rye FlourRye flour, light1302.13NA9.132011.6NA130022401762013.3114
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry402.02NA9.311904.83NA25302940793018100
Boiled BulgurCooked Bulgur1000.75NA9.63206.1NA4006806505.7778
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3002.05NA10.462015NA108058022114011681
Dry CouscousCouscous, dry2402.47NA114407.8NA17001660NA1008.385.6
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg600.6NA11.31401.93NA400190NA7403.7689
Wheat FlourUnenriched All-purpose White Wheat Flour1501.44NA11.72206.8242610801070339207119
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked1000.69411121204.7NA43035075104.9684
SemolinaSemolina, unenriched1701.9NA12.34706.2NA13601860NA1010.5127
Long-grain Brown RiceRaw Long-grain Brown Rice903.02NA13116028.5639311025001715021.3118
Dry PastaDry Unenriched Pasta2102.9NA135309.17NA18902230632601499
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry2301.44NA132804.8NA800164083184004.592
Pearled BarleyCooked Pearled Barley1101.05NA13.32202.6NA54093086308.2688
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked100.72NA14.6803.57NA3302607504685
Cooked QuinoaQuinoa, cooked1701.92NA156406.3NA15201720287011716
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked300.38NA151303.77NA3702907504.2686
Tapioca PearlsDry Tapioca Pearls2000.2NA16101.1NA701108101.2110
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1101.7NA162309.74NA7107701517012105
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1202NA16.545010.3NA11007703426011607
Cooked SpeltSpelt, cooked1002.15NA16.749011NA15001430405012.5666
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1302.25NA1754013.2NA12709603634013.4618
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles2101.22017.62103.63NA87089032137806.349.3
Cooked KamutCooked Khorasan Wheat902.07NA17.648010.3NA147016403198018.4652
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared800.37NA17.7503.43NA3709048404.9703
Brown RiceRaw Medium-grain Brown Rice3302.77NA18143037.4NA26402680NA4020124
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked1900.7NA18903.54NA55056093203.7704
Wild RiceRaw Wild Rice2105.24NA19.6177013.3NA43304270287059.677.6
Brown Rice FlourRice flour, brown1102.3NA2011204056233702890978024.5120
Cooked TeffTeff, cooked4902.26NA20.550028.6NA12001070NA8011749
Spinach Spaghetti Dry Spinach Spaghetti 5805NA21.3174026.5NA3320376063536027.683.4
Wheat SproutsSprouted Wheat2802.6NA21.482018.6NA2000169042516016.5478
BuckwheatBuckwheat18011NA222310135523470460083102498
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour702.3NA249304.6NA272031501545017.3109
BulgurDry Bulgur3503.35NA24.6164030.5NA300041002317019.390
Roasted BuckwheatRoasted Buckwheat Groats1706.24NA24.7221016NA31903200841102484
Raw Pearled BarleyBarley, pearled, raw2904.2NA2579013.2NA221028003779021.3101
Medium Rye flourRye flour, medium2403.3NA25.463024NA225037401442021.7110
TriticaleTriticale3704.57NA25.7130032NA35803320NA5034.5105
RyeRye grain2403.67NA26.3110025.8NA332051001392026.5106
Barley flourBarley flour or meal3203.43NA2796010.3574296030903774020121
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3502.3NA2795013NA25402520NA79201768.8
CornYellow Corn Grain 703.14NA2712704.85NA2100287015535022104
Corn BranCrude Corn Bran4202.48NA286401.4NA7204401657015.647
MilletRaw Millet807.5NA30114016.32952850195027501786.7
Whole Sorghum FlourWhole-grain Sorghum Flour1202.53NA31.4123012.6NA278032401223016.3103
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 2704.26NA33.3104022.4NA287036606941102488.5
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry7102.84NA33.327010.4NA15301740199201099
SorghumSorghum Grain1302.84NA33.6165016NA289036301222016.7124
CornmealWhole-grain Yellow Cornmeal601.93NA34.512705NA2410287015535018103
Durum WheatWheat, durum3405.53NA35.2144030NA508043108942041.6109
Hulled BarleyBarley, hulled3305NA36133019.4NA2640452037712027.794
Whole Wheat FlourWhole-grain Wheat Flour3404.1NA36137040.7585357036306182026107
Hard Red Spring WheatWheat, hard red spring2504.1NA36124040.6NA332034007072028128
Whole Wheat PastaDry Whole-Wheat Pasta2904.97NA36.2128030NA343043407766029.782
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3304.75NA37117034NA323039401273029.6124
Millet FlourMillet flour1405.35NA39.4119010NA285022403274026.386.7
Oat FlourPartially Debranned Oat Flour5504.37NA40144040NA452037103401903285.5
Buckwheat FlourWhole-groat Buckwheat Flour4105.15NA40.6251020.3446337057705711031112
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked302.1NA42.323010.4NA9507601511011133
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched2802.2NA4325011NA115011501515011116
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched901.1NA43.635011NA10808601511011.6129
Enriched SemolinaSemolina, enriched1701.9NA43.64706.2NA136018608941010.5127
Raw SpeltUncooked Spelt2705.1NA44.4136030919401038801178032.8110
Hard white WheatWheat, hard white3203.63NA45.693038.2NA35504320NA2033.396
Raw QuinoaQuinoa, uncooked4705.9NA45.7197020.3NA45705630855031133
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1501.44NA46.42206.8227710801070339207119
Barley Malt flourBarley malt flour3702.7NA4797012NA3030224037711020.682
OatsOats5406.26NA47.21770491600523042902542039.782.2
Dark Rye FlourRye flour, dark3705.6NA49.7160060.6NA499071701802050.4108
SeitanVital wheat gluten14201.82NA52250NANA260010003972908.582
Soft White WheatWheat, soft white3404.26NA53.790034NA40204350NA2034.6104
Oat BranRaw Oat Bran5804.03NA54235056.3NA73405660452403165.5
Minerals in Top 100 Cereals with the lowest Iron content per 1 kg
In the above table you can find and compare the amount of minerals in all cereals , sorted by least amount of Iron per 1 kilogram.
Top 5 cereals with least amount of iron per 1 kilogram are:
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice
- Cooked Medium-grain White Rice
- Cooked Short-grain White Rice