Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.7
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.88
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.27
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.92
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked46.30.17NA4.4220.86NA13413722.74.880.9172
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared19.40.09NA4.3120.83NA89.521.811.69.681.2170
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.65
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.521
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.82
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.82
Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.3
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
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
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked2.50.18NA3.5419.30.87NA79.663.712.70.840.9211
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched230.18NA3.5420.50.89NA959512.44.10.99.55
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.06281
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked6.920.088NA3.44300.87NA85.46717.300.97158
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2.30.17NA3.3718.50.82NA766017.300.92158
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Pearled BarleyCooked Pearled Barley270.26NA3.2453.70.63NA132227217.32168
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.8
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.35
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked230.16952.7727.71.1NA9980.817.32.31.13158
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.33
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg14.50.15NA2.73340.47NA9746NA1790.9167
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry570.23NA2.6721.70.83NA123140161.60.827.9
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
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
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry31.30.21NA2.4851.15NA227225NA7071.536.14
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.5157
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.5
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.4
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.43
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.07
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.94220
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.73
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.9
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.3180
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked120.024NA1.4527.31.13NA75.8106NA1820.36221
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
Tapioca PearlsDry Tapioca Pearls16.80.017NA1.320.840.092NA5.879.20.670.840.19.2
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.5
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked18.30.057NA1.24.60.57NA6266.4NA3690.5156
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry19.40.12NA1.123.60.4NA67.4138715510.387.76
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Dry PastaDry Unenriched Pasta170.23NA1.05430.74NA153180514.851.148
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.6
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.7194
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.84
Wheat FlourUnenriched All-purpose White Wheat Flour12.40.12NA0.96180.56358988281.650.589.82
Cooked PastaPasta, cooked, unenriched, without added salt13.30.19NA0.95340.61NA11083.5501.90.97118
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.83
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.4
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant9.930.095NA0.779.930.89NA65.639.7NA9.931.35124
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.58
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched2.50.18NA0.6719.30.87NA79.663.7NA0.840.9211
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7.50.092NA0.67290.92NA9071.7NA0.830.9710.7
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.55
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry570.23NA0.5921.70.83NA123140161.60.827.9
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked46.30.17NA0.59220.86NA13413722.74.880.9172
Dry Rice NoodlesRice noodles, dry150.064NA0.589.90.41NA12624.712.41500.619.8
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
Minerals in Top 100 Cereals with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals , sorted by most amount of Iron per 300 calories.
Top 5 cereals with most amount of iron per 300 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Cooked Oat Bran
- Raw Oat Bran
- Raw Teff