Cooked Rice NoodlesRice noodles, cooked5.670.054NA0.24.250.16NA28.35.676.38270.35105
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked2.830.069NA0.27.10.37NA11.3147.947.10.58109
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt140.098NA0.28170.67NA6149.610.61.40.6997
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched4.250.054NA0.2818.40.53NA52.441NA00.697
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched1.40.1NA0.2811.30.51NA46.837NA00.5797
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2.830.028NA0.3115.60.13NA46.8343.15.670.3881.7
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked270.099NA0.3412.80.5NA7879.4132.830.52100
Cooked Corn PastaCooked Corn Gluten-free Pasta1.40.091NA0.35510.22NA108443.9700.8997
Rice FlourUnenriched White Rice Flour140.18NA0.549.61.764.513910821.401.1317
Cooked CouscousCouscous, cooked11.30.058NA0.5411.30.12NA3182.2397.10.37103
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant7.10.068NA0.557.10.64NA46.828.3NA7.10.9688.6
CornstarchCornstarch2.830.071NA0.674.250.075NA18.44.253.9712.80.08511.8
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5.670.011NA0.6812.80.53NA35.449.6NA850.17103
Cooked PastaPasta, cooked, unenriched, without added salt9.920.14NA0.7125.50.46NA82.262.437.41.40.7288
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked11.30.035NA0.742.830.36NA38.341NA2280.3196
Cooked Brown RiceCooked Medium-grain Brown Rice140.11NA0.7562.41.55NA109112NA1.40.88103
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4.250.15NA0.7955.31.4NA1461228.225.671100
Cooked Wild RiceWild rice, cooked4.250.17NA0.8545.40.4NA1161431.134.251.9105
White Canned HominyHominy, canned, white140.043NA0.8822.70.099NA49.612.84.253781.5117
Yellow Canned HominyHominy, canned, yellow140.043NA0.8822.70.099NA49.612.84.254891.5117
Cooked MilletMillet, cooked4.250.23NA0.8962.40.39NA142881.282.831.3101
Dry Rice NoodlesRice noodles, dry25.50.11NA0.99170.71NA21742.521.42581.0517
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1010.4NA1.0538.31.47NA21724728.22.831.4514
Boiled BuckwheatCooked Buckwheat Groats9.920.21NA1.1372.30.57NA991253.15.670.86107
RiceRaw Regular Long-grain White Rice39.70.31NA1.1335.41.549116316321.47.11.5516.5
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.80.16NA1.1349.61.56NA153122NA1.41.6418.3
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.250.3NA1.1332.61.47NA135108NA1.41.5619
Cooked Oat BranOat bran, cooked140.094NA1.2556.71.37NA169130111.40.75119
Light Rye FlourRye flour, light18.40.3NA1.345.41.65NA184318252.831.916
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.670.29NA1.31690.68NA359417114.252.5414
Boiled BulgurCooked Bulgur140.11NA1.3645.40.86NA56.7960.857.10.81110
Cooked Spinach SpaghettiSpaghetti, spinach, cooked42.50.29NA1.47882.13NA15382.231.3201.5397
Dry CouscousCouscous, dry340.35NA1.5362.41.1NA241235NA141.1812
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg8.50.085NA1.6200.27NA56.727NA1050.5298
Wheat FlourUnenriched All-purpose White Wheat Flour21.30.2NA1.66310.9760.4153152482.830.9917
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked140.09858.31.7170.67NA6149.610.61.40.6997
SemolinaSemolina, unenriched240.27NA1.7466.60.88NA193264NA1.41.518
Long-grain Brown RiceRaw Long-grain Brown Rice12.80.43NA1.831644.049144135424.27.1316.7
Dry PastaDry Unenriched Pasta29.80.41NA1.84751.3NA26831689.68.5214
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.60.2NA1.8739.70.68NA11323211.826080.6413
Pearled BarleyCooked Pearled Barley15.60.15NA1.9310.37NA76.5132124.251.1698
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1.40.1NA2.0711.30.51NA46.83710.600.5797
Cooked QuinoaQuinoa, cooked240.27NA2.1910.89NA2152443.979.921.55102
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked4.250.054NA2.118.40.53NA52.44110.600.697
Tapioca PearlsDry Tapioca Pearls28.30.028NA2.241.40.16NA9.9215.61.131.40.1715.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked15.60.24NA2.2732.61.4NA10110921.49.921.715
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina170.28NA2.3463.81.46NA15610948.58.51.686
Cooked SpeltSpelt, cooked140.3NA2.3769.51.55NA2132035.677.11.7794
Cooked Whole-wheat PastaPasta, whole-wheat, cooked18.40.32NA2.4476.51.87NA18013651.55.671.987.6
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles29.80.1702.529.80.51NA12312645.55360.897
Cooked KamutCooked Khorasan Wheat12.80.29NA2.5681.46NA20823245.211.32.692
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared11.30.052NA2.57.10.49NA52.412.86.85.670.69100
Brown RiceRaw Medium-grain Brown Rice46.80.39NA2.552035.3NA374380NA5.672.8617.5
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked270.099NA2.5712.80.5NA7879.4132.830.52100
Wild RiceRaw Wild Rice29.80.74NA2.782511.9NA6146053.979.928.4511
Brown Rice FlourRice flour, brown15.60.33NA2.81595.779.747841013.711.33.4717
Cooked TeffTeff, cooked69.50.32NA2.9714.05NA170152NA11.31.57106
Spinach Spaghetti Dry Spinach Spaghetti 82.20.71NA32473.75NA47153390513.912
Wheat SproutsSprouted Wheat39.70.37NA3.031162.63NA28324060.222.72.3467.7
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.414
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.5
BulgurDry Bulgur49.60.47NA3.52324.32NA4255813.26242.7412.8
Roasted BuckwheatRoasted Buckwheat Groats240.88NA3.53132.3NA4524541215.63.4312
Raw Pearled BarleyBarley, pearled, raw410.6NA3.541121.87NA31339753.412.8314.3
Medium Rye flourRye flour, medium340.47NA3.689.33.4NA31953020.42.833.0815.5
TriticaleTriticale52.40.65NA3.641844.55NA507471NA7.14.915
RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615
Barley flourBarley flour or meal45.40.49NA3.81361.4781.442043853.45.672.8317
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry49.60.33NA3.831351.83NA360357NA11232.429.75
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.7
Corn BranCrude Corn Bran59.50.35NA3.95910.2NA10262.423.49.922.26.68
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.3
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.5
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 38.30.6NA4.721473.18NA4075199815.63.412.5
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1010.4NA4.7238.31.47NA21724728.22.831.4514
SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.6
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.5
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.5
Hulled BarleyBarley, hulled46.80.71NA5.11892.75NA37464153.4173.9313.4
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.2
Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.9418
Whole Wheat PastaDry Whole-Wheat Pasta410.7NA5.131814.23NA4866151108.54.211.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour46.80.67NA5.261664.8NA458558184.254.217.6
Millet FlourMillet flour200.76NA5.61691.42NA40431846.45.673.7312.3
Oat FlourPartially Debranned Oat Flour780.62NA5.672045.7NA64152648274.5412
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.4216
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.250.3NA632.61.47NA13510821.41.41.5619
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched39.70.31NA6.135.41.54NA16316321.47.11.5516.5
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.80.16NA6.249.61.56NA15312221.41.41.6418.3
Enriched SemolinaSemolina, enriched240.27NA6.266.60.88NA1932641271.41.518
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6
Raw QuinoaQuinoa, uncooked66.60.84NA6.482792.9NA648798127.14.419
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour21.30.2NA6.58310.9739.3153152482.830.9917
Barley Malt flourBarley malt flour52.40.38NA6.681371.7NA42931853.415.62.911.6
OatsOats76.50.89NA6.72516.97227741608362.835.6311.7
Dark Rye FlourRye flour, dark52.40.79NA7.042278.6NA707101625.52.837.1415.2
SeitanVital wheat gluten2010.26NA7.3735.4NANA36914256.3411.211.6
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8
Oat BranRaw Oat Bran82.20.57NA7.673338NA1040802645.674.49.3
Minerals in Top 100 Cereals with the lowest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in all cereals , sorted by least amount of Iron per 5 ounces.
Top 5 cereals with least amount of iron per 5 ounces are:
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice
- Cooked Medium-grain White Rice
- Cooked Short-grain White Rice