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
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
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
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
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
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
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
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
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
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
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
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked18.30.057NA1.24.60.57NA6266.4NA3690.5156
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.7194
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163
Cooked Rice NoodlesRice noodles, cooked110.11NA0.398.330.32NA55.61112.552.80.69205
Minerals in Top 40 Whole Cereals with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Iron per 300 calories.
Top 5 whole cereals with most amount of iron per 300 calories are:
- Raw Teff
- Uncooked Amaranth Grain
- Cooked Teff
- Soft White Wheat
- Hard white Wheat