Cooked Rice NoodlesRice noodles, cooked18.50.18NA0.65140.53NA9318.521881.16342
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.16324
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.84259
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.9286
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.77326
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked20.20.04NA2.4245.51.9NA126177NA3030.61369
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.82300
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.63366
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.52191
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.5207
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.92262
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Minerals in Top 40 Whole Cereals with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by least amount of Iron per 500 calories.
Top 5 whole cereals with least amount of iron per 500 calories are:
- Cooked Rice Noodles
- Cooked Corn Gluten-free Pasta
- Cooked Couscous
- Raw Long-grain Brown Rice
- Cooked Somen Japanese Noodles