Cooked Rice NoodlesRice noodles, cooked180.17NA0.6413.60.52NA911820.4861.13335
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked9.070.22NA0.6422.71.2NA36.345.425.422.71.86348
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt45.40.31NA0.9154.42.14NA195159344.542.22310
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched13.60.17NA0.91591.7NA168132NA01.9311
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched4.540.33NA0.9136.31.6NA150118NA01.8311
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour9.070.091NA1500.43NA1501099.98181.22262
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked860.32NA1.1411.6NA249254429.071.68319
Cooked Corn PastaCooked Corn Gluten-free Pasta4.540.29NA1.131630.69NA34514112.702.86310
Rice FlourUnenriched White Rice Flour45.40.59NA1.61595.4420644534568.503.6354
Cooked CouscousCouscous, cooked36.30.19NA1.7236.30.38NA10026312522.71.18329
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant22.70.22NA1.7722.72.03NA15091NA22.73.1283
CornstarchCornstarch9.070.23NA2.1313.60.24NA5913.612.7410.2737.7
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked180.036NA2.18411.7NA113159NA2720.54331
Cooked PastaPasta, cooked, unenriched, without added salt31.80.45NA2.2781.61.46NA2632001204.542.3282
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked36.30.11NA2.369.071.14NA122132NA7301308
Cooked Brown RiceCooked Medium-grain Brown Rice45.40.37NA2.42004.98NA349358NA4.542.8331
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked13.60.48NA2.541774.4NA46739026.3183.22319
Cooked Wild RiceWild rice, cooked13.60.55NA2.721451.28NA3724583.6313.66.08335
White Canned HominyHominy, canned, white45.40.14NA2.872.60.32NA1594113.612114.76374
Yellow Canned HominyHominy, canned, yellow45.40.14NA2.872.60.32NA1594113.615654.76374
Cooked MilletMillet, cooked13.60.73NA2.862001.23NA4542814.19.074.13324
Dry Rice NoodlesRice noodles, dry81.60.35NA3.1854.42.26NA69413668.58263.3654
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry3221.3NA3.361224.7NA694789909.074.6344.7
Boiled BuckwheatCooked Buckwheat Groats31.80.66NA3.632311.83NA3183999.98182.77343
RiceRaw Regular Long-grain White Rice1271NA3.631134.9429152252268.522.74.9452.7
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched410.5NA3.631595NA490390NA4.545.2658.5
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched13.60.95NA3.631044.7NA431345NA4.54560.3
Cooked Oat BranOat bran, cooked45.40.3NA41814.37NA540417354.542.4381
Light Rye FlourRye flour, light590.97NA4.131455.27NA5901016809.076.0351.7
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry180.92NA4.25402.2NA114813343613.68.145.4
Boiled BulgurCooked Bulgur45.40.34NA4.351452.76NA1813082.7222.72.6353
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1360.93NA4.72816.82NA49026310063.54.9309
Dry CouscousCouscous, dry1091.12NA4.92003.54NA771753NA45.43.7639
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg27.20.27NA5.1363.50.88NA18186NA3361.68312
Wheat FlourUnenriched All-purpose White Wheat Flour680.65NA5.31003.11934904851549.073.1854
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked45.40.311865.4454.42.14NA195159344.542.22310
SemolinaSemolina, unenriched770.86NA5.582132.8NA617844NA4.544.7657.5
Long-grain Brown RiceRaw Long-grain Brown Rice411.37NA5.85526132901411113477.622.79.6653.5
Dry PastaDry Unenriched Pasta951.3NA5.92404.16NA857101228727.26.445
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1040.65NA61272.17NA36374437.683462.0441.8
Pearled BarleyCooked Pearled Barley500.48NA6.031001.17NA2454223913.63.7312
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked4.540.33NA6.6236.31.6NA1501183401.8311
Cooked QuinoaQuinoa, cooked770.87NA6.762902.86NA68978012.731.84.94325
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked13.60.17NA6.76591.7NA1681323401.9311
Tapioca PearlsDry Tapioca Pearls910.091NA7.174.540.5NA31.8503.634.540.5450
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked500.78NA7.261044.4NA32234968.531.85.4447.4
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina54.40.9NA7.52044.7NA49934915527.25.1275
Cooked SpeltSpelt, cooked45.40.98NA7.572224.95NA6806491822.75.67302
Cooked Whole-wheat PastaPasta, whole-wheat, cooked591.02NA7.82456NA576435165186.08280
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles950.5508951.65NA39540414617152.8622.4
Cooked KamutCooked Khorasan Wheat410.94NA82184.67NA66774414536.38.35296
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared36.30.17NA8.0322.71.56NA1684121.8182.22319
Brown RiceRaw Medium-grain Brown Rice1501.26NA8.1664917NA11971216NA189.1656
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked860.32NA8.2411.6NA249254429.071.68319
Wild RiceRaw Wild Rice952.38NA8.98036.03NA1964193712.731.82735
Brown Rice FlourRice flour, brown501.04NA950818.2255152913114436.31154.3
Cooked TeffTeff, cooked2221.03NA9.322713NA544485NA36.35.03340
Spinach Spaghetti Dry Spinach Spaghetti 2632.26NA9.6678912NA1506170628816312.538
Wheat SproutsSprouted Wheat1271.2NA9.73728.43NA90776719372.67.5217
BuckwheatBuckwheat81.65NA9.9810485.92501574208737.64.541144.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour31.81.04NA10.84222.1NA123414297022.77.8549.5
BulgurDry Bulgur1591.5NA1174414NA1361186010.4778.7541
Roasted BuckwheatRoasted Buckwheat Groats772.83NA11.210027.34NA1447145138501138
Raw Pearled BarleyBarley, pearled, raw1321.9NA11.33586NA10021270171419.6645.8
Medium Rye flourRye flour, medium1091.5NA11.528611NA1021169665.39.079.8449.8
TriticaleTriticale1682.07NA11.759014.6NA16241506NA22.715.647.7
RyeRye grain1091.66NA1249911.7NA15062313639.071248
Barley flourBarley flour or meal1451.56NA124354.726013431402171189.0755
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1591.04NA12.24315.86NA11521143NA35927.7631.2
CornYellow Corn Grain 31.81.42NA12.35762.2NA953130270.31591047
Corn BranCrude Corn Bran1911.12NA12.72900.64NA3272007531.87.0821.4
MilletRaw Millet36.33.4NA13.75177.4134129388512.222.77.6239.3
Whole Sorghum FlourWhole-grain Sorghum Flour54.41.15NA14.25585.7NA1261147055.313.67.446.5
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1221.93NA1547210NA13021660315501140
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry3221.3NA151224.7NA694789909.074.6344.7
SorghumSorghum Grain591.3NA15.27487.3NA1311164755.39.077.5756.2
CornmealWhole-grain Yellow Cornmeal27.20.88NA15.65762.26NA1093130270.31598.2646.5
Durum WheatWheat, durum1542.5NA1665313.7NA230419554069.071949.6
Hulled BarleyBarley, hulled1502.26NA16.36038.8NA1197205017154.412.643
Whole Wheat FlourWhole-grain Wheat Flour1541.86NA16.362118.4265161916472809.0711.848.7
Hard Red Spring WheatWheat, hard red spring1131.86NA16.356218.4NA150615423219.0712.658
Whole Wheat PastaDry Whole-Wheat Pasta1322.25NA16.458113.5NA1556196935227.213.537.2
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1502.15NA1753115.4NA1465178757.613.613.456.3
Millet FlourMillet flour63.52.43NA185404.54NA12931016148181239.3
Oat FlourPartially Debranned Oat Flour2492NA1865318.2NA205016831548614.538.8
Buckwheat FlourWhole-groat Buckwheat Flour1862.34NA18.411399.22021529261726501450.6
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked13.60.95NA191044.7NA43134568.54.54560.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1271NA19.51134.94NA52252268.522.74.9452.7
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched410.5NA19.81595NA49039068.54.545.2658.5
Enriched SemolinaSemolina, enriched770.86NA19.82132.8NA6178444064.544.7657.5
Raw SpeltUncooked Spelt1222.3NA2061713.5417181917605336.31550
Hard white WheatWheat, hard white1451.65NA20.742217.3NA16101960NA9.071543.4
Raw QuinoaQuinoa, uncooked2132.68NA20.78949.22NA2073255438.622.71460.2
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour680.65NA211003.11264904851549.073.1854
Barley Malt flourBarley malt flour1681.22NA21.44405.4NA13741016171509.3437.2
OatsOats2452.84NA21.480322.3726237219461159.071837.3
Dark Rye FlourRye flour, dark1682.54NA22.572627.5NA2263325281.69.072348.8
SeitanVital wheat gluten6440.83NA23.6113NANA11794541801323.8637
Soft White WheatWheat, soft white1541.93NA24.440815.4NA18231973NA9.0715.747.3
Oat BranRaw Oat Bran2631.83NA24.5106625.5NA33292567205181429.7
Minerals in Top 100 Cereals with the lowest Iron content per 1 lb
In the above table you can find and compare the amount of minerals in all cereals , sorted by least amount of Iron per 1 pound.
Top 5 cereals with least amount of iron per 1 pound are:
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice
- Cooked Medium-grain White Rice
- Cooked Short-grain White Rice