Rice BranCrude Rice Bran80.81.03NA26.3110720NA23772105227.18.568.7
Wheat BranCrude Wheat Bran1031.4NA1586616.3NA143616751102.8310.314
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.5
Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.0716
Chow MeinChow Mein Chinese Noodles00.18NA9.1270.82NA13914640.412281.152.24
Wheat GermCrude Wheat Germ55.31.13NA8.8733919NA119412641121717.415.8
Oat BranRaw Oat Bran82.20.57NA7.673338NA1040802645.674.49.3
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8
SeitanVital wheat gluten2010.26NA7.3735.4NANA36914256.3411.211.6
Dark Rye FlourRye flour, dark52.40.79NA7.042278.6NA707101625.52.837.1415.2
OatsOats76.50.89NA6.72516.97227741608362.835.6311.7
Barley Malt flourBarley malt flour52.40.38NA6.681371.7NA42931853.415.62.911.6
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour21.30.2NA6.58310.9739.3153152482.830.9917
Raw QuinoaQuinoa, uncooked66.60.84NA6.482792.9NA648798127.14.419
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6
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
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched39.70.31NA6.135.41.54NA16316321.47.11.5516.5
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.250.3NA632.61.47NA13510821.41.41.5619
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.4216
Oat FlourPartially Debranned Oat Flour780.62NA5.672045.7NA64152648274.5412
Millet FlourMillet flour200.76NA5.61691.42NA40431846.45.673.7312.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour46.80.67NA5.261664.8NA458558184.254.217.6
Whole Wheat PastaDry Whole-Wheat Pasta410.7NA5.131814.23NA4866151108.54.211.6
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
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.5
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.5
SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.6
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
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.5
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.3
Corn BranCrude Corn Bran59.50.35NA3.95910.2NA10262.423.49.922.26.68
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.7
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry49.60.33NA3.831351.83NA360357NA11232.429.75
Barley flourBarley flour or meal45.40.49NA3.81361.4781.442043853.45.672.8317
RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615
TriticaleTriticale52.40.65NA3.641844.55NA507471NA7.14.915
Medium Rye flourRye flour, medium340.47NA3.689.33.4NA31953020.42.833.0815.5
Raw Pearled BarleyBarley, pearled, raw410.6NA3.541121.87NA31339753.412.8314.3
Roasted BuckwheatRoasted Buckwheat Groats240.88NA3.53132.3NA4524541215.63.4312
BulgurDry Bulgur49.60.47NA3.52324.32NA4255813.26242.7412.8
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.5
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.414
Wheat SproutsSprouted Wheat39.70.37NA3.031162.63NA28324060.222.72.3467.7
Spinach Spaghetti Dry Spinach Spaghetti 82.20.71NA32473.75NA47153390513.912
Cooked TeffTeff, cooked69.50.32NA2.9714.05NA170152NA11.31.57106
Brown Rice FlourRice flour, brown15.60.33NA2.81595.779.747841013.711.33.4717
Wild RiceRaw Wild Rice29.80.74NA2.782511.9NA6146053.979.928.4511
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked270.099NA2.5712.80.5NA7879.4132.830.52100
Brown RiceRaw Medium-grain Brown Rice46.80.39NA2.552035.3NA374380NA5.672.8617.5
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
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
Cooked Whole-wheat PastaPasta, whole-wheat, cooked18.40.32NA2.4476.51.87NA18013651.55.671.987.6
Cooked SpeltSpelt, cooked140.3NA2.3769.51.55NA2132035.677.11.7794
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina170.28NA2.3463.81.46NA15610948.58.51.686
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked15.60.24NA2.2732.61.4NA10110921.49.921.715
Tapioca PearlsDry Tapioca Pearls28.30.028NA2.241.40.16NA9.9215.61.131.40.1715.6
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
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1.40.1NA2.0711.30.51NA46.83710.600.5797
Pearled BarleyCooked Pearled Barley15.60.15NA1.9310.37NA76.5132124.251.1698
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.60.2NA1.8739.70.68NA11323211.826080.6413
Dry PastaDry Unenriched Pasta29.80.41NA1.84751.3NA26831689.68.5214
Long-grain Brown RiceRaw Long-grain Brown Rice12.80.43NA1.831644.049144135424.27.1316.7
SemolinaSemolina, unenriched240.27NA1.7466.60.88NA193264NA1.41.518
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked140.09858.31.7170.67NA6149.610.61.40.6997
Wheat FlourUnenriched All-purpose White Wheat Flour21.30.2NA1.66310.9760.4153152482.830.9917
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg8.50.085NA1.6200.27NA56.727NA1050.5298
Dry CouscousCouscous, dry340.35NA1.5362.41.1NA241235NA141.1812
Cooked Spinach SpaghettiSpaghetti, spinach, cooked42.50.29NA1.47882.13NA15382.231.3201.5397
Boiled BulgurCooked Bulgur140.11NA1.3645.40.86NA56.7960.857.10.81110
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.670.29NA1.31690.68NA359417114.252.5414
Light Rye FlourRye flour, light18.40.3NA1.345.41.65NA184318252.831.916
Cooked Oat BranOat bran, cooked140.094NA1.2556.71.37NA169130111.40.75119
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
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1010.4NA1.0538.31.47NA21724728.22.831.4514
Dry Rice NoodlesRice noodles, dry25.50.11NA0.99170.71NA21742.521.42581.0517
Cooked MilletMillet, cooked4.250.23NA0.8962.40.39NA142881.282.831.3101
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 Wild RiceWild rice, cooked4.250.17NA0.8545.40.4NA1161431.134.251.9105
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4.250.15NA0.7955.31.4NA1461228.225.671100
Cooked Brown RiceCooked Medium-grain Brown Rice140.11NA0.7562.41.55NA109112NA1.40.88103
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked11.30.035NA0.742.830.36NA38.341NA2280.3196
Cooked PastaPasta, cooked, unenriched, without added salt9.920.14NA0.7125.50.46NA82.262.437.41.40.7288
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5.670.011NA0.6812.80.53NA35.449.6NA850.17103
CornstarchCornstarch2.830.071NA0.674.250.075NA18.44.253.9712.80.08511.8
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant7.10.068NA0.557.10.64NA46.828.3NA7.10.9688.6
Cooked CouscousCouscous, cooked11.30.058NA0.5411.30.12NA3182.2397.10.37103
Rice FlourUnenriched White Rice Flour140.18NA0.549.61.764.513910821.401.1317
Cooked Corn PastaCooked Corn Gluten-free Pasta1.40.091NA0.35510.22NA108443.9700.8997
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked270.099NA0.3412.80.5NA7879.4132.830.52100
Minerals in Top 100 Cereals with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in all cereals , sorted by most amount of Iron per 5 ounces.
Top 5 cereals with most amount of iron per 5 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Chow Mein Chinese Noodles