Rice FlourUnenriched White Rice Flour8.20.11NA0.2928.70.9837.380.362.312.400.669.75
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.350.034NA0.3718.40.16NA55.340.23.76.70.4597
CornstarchCornstarch1.570.039NA0.372.360.042NA10.22.362.27.10.0476.55
Cooked Rice NoodlesRice noodles, cooked110.11NA0.398.330.32NA55.61112.552.80.69205
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked6.20.15NA0.4315.50.81NA24.73117.315.51.27237
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt230.16NA0.4627.71.1NA9980.817.32.31.13158
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched6.920.088NA0.46300.87NA85.467NA00.97158
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2.30.17NA0.4618.50.82NA7660NA00.92158
Dry Rice NoodlesRice noodles, dry150.064NA0.589.90.41NA12624.712.41500.619.8
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked46.30.17NA0.59220.86NA13413722.74.880.9172
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry570.23NA0.5921.70.83NA123140161.60.827.9
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.55
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7.50.092NA0.67290.92NA9071.7NA0.830.9710.7
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched2.50.18NA0.6719.30.87NA79.663.7NA0.840.9211
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.58
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant9.930.095NA0.779.930.89NA65.639.7NA9.931.35124
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.4
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.83
Cooked PastaPasta, cooked, unenriched, without added salt13.30.19NA0.95340.61NA11083.5501.90.97118
Wheat FlourUnenriched All-purpose White Wheat Flour12.40.12NA0.96180.56358988281.650.589.82
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.84
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.7194
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.6
Dry PastaDry Unenriched Pasta170.23NA1.05430.74NA153180514.851.148
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry19.40.12NA1.123.60.4NA67.4138715510.387.76
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked18.30.057NA1.24.60.57NA6266.4NA3690.5156
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.5
Tapioca PearlsDry Tapioca Pearls16.80.017NA1.320.840.092NA5.879.20.670.840.19.2
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked120.024NA1.4527.31.13NA75.8106NA1820.36221
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.3180
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.9
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.73
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.94220
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.07
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.6
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.43
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.4
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.5
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.5157
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry31.30.21NA2.4851.15NA227225NA7071.536.14
White Canned HominyHominy, canned, white41.70.13NA2.666.70.29NA14637.512.511134.38344
Yellow Canned HominyHominy, canned, yellow41.70.13NA2.666.70.29NA14637.512.514384.38344
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry570.23NA2.6721.70.83NA123140161.60.827.9
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg14.50.15NA2.73340.47NA9746NA1790.9167
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.33
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked230.16952.7727.71.1NA9980.817.32.31.13158
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.35
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.8
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Pearled BarleyCooked Pearled Barley270.26NA3.2453.70.63NA132227217.32168
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2.30.17NA3.3718.50.82NA766017.300.92158
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked6.920.088NA3.44300.87NA85.46717.300.97158
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.06281
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched230.18NA3.5420.50.89NA959512.44.10.99.55
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked2.50.18NA3.5419.30.87NA79.663.712.70.840.9211
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7.50.092NA3.63290.92NA9071.712.60.830.9710.7
Enriched SemolinaSemolina, enriched140.16NA3.63390.52NA11315574.50.830.8810.6
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.3
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.82
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.82
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.521
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.65
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared19.40.09NA4.3120.83NA89.521.811.69.681.2170
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked46.30.17NA4.4220.86NA13413722.74.880.9172
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.92
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.27
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
Minerals in Top 100 Cereals with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals , sorted by least amount of Iron per 300 calories.
Top 5 cereals with least amount of iron per 300 calories are:
- Unenriched White Rice Flour
- Cooked Gluten-free Pasta from Corn And Rice Flour
- Cornstarch
- Cooked Rice Noodles
- Cooked Glutinous White Rice