Cooked Rice NoodlesRice noodles, cooked7.940.075NA0.285.950.23NA39.77.948.9337.70.5146
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3.970.097NA0.289.920.52NA1620119.920.81152
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt200.14NA0.4240.94NA85.369.51520.97136
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5.950.075NA0.425.80.75NA73.457.5NA00.83136
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched20.14NA0.4160.71NA65.551.6NA00.79136
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.970.04NA0.44220.19NA65.547.64.377.940.54114
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked37.70.14NA0.48180.7NA10911118.53.970.73140
Cooked Corn PastaCooked Corn Gluten-free Pasta20.13NA0.571.40.3NA15161.55.5601.25136
Rice FlourUnenriched White Rice Flour200.26NA0.6969.52.4901941513001.623.6
Cooked CouscousCouscous, cooked160.081NA0.75160.17NA43.711554.69.920.52144
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant9.920.095NA0.779.920.89NA65.539.7NA9.921.35124
CornstarchCornstarch3.970.099NA0.935.950.11NA25.85.955.56180.1216.5
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked7.940.016NA0.95180.74NA49.669.5NA1190.24145
Cooked PastaPasta, cooked, unenriched, without added salt140.2NA0.9935.70.64NA11587.352.421123
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked160.05NA1.033.970.5NA53.657.5NA3190.44135
Cooked Brown RiceCooked Medium-grain Brown Rice200.16NA1.0587.32.18NA153157NA21.23145
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked5.950.21NA1.177.41.93NA20417111.57.941.4139
Cooked Wild RiceWild rice, cooked5.950.24NA1.263.50.56NA1632001.65.952.66147
White Canned HominyHominy, canned, white200.06NA1.2331.80.14NA69.5185.955302.1164
Yellow Canned HominyHominy, canned, yellow200.06NA1.2331.80.14NA69.5185.956852.1164
Cooked MilletMillet, cooked5.950.32NA1.2587.30.54NA1981231.83.971.8142
Dry Rice NoodlesRice noodles, dry35.70.15NA1.4240.99NA30459.5303611.4723.6
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1410.56NA1.4753.62.05NA30434539.53.972.0219.6
Boiled BuckwheatCooked Buckwheat Groats140.29NA1.61010.8NA1391754.377.941.2150
RiceRaw Regular Long-grain White Rice55.60.44NA1.649.62.16127228228309.922.1623
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched180.22NA1.669.52.2NA214171NA22.325.6
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5.950.42NA1.645.62.06NA189151NA22.226.4
Cooked Oat BranOat bran, cooked200.13NA1.7579.41.9NA23618315.321.05167
Light Rye FlourRye flour, light25.80.42NA1.863.52.3NA258445353.972.6422.6
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.940.4NA1.852360.96NA50258315.75.953.5520
Boiled BulgurCooked Bulgur200.15NA1.963.51.2NA79.41351.29.921.13154
Cooked Spinach SpaghettiSpaghetti, spinach, cooked59.50.41NA2.061233NA2141154427.82.14135
Dry CouscousCouscous, dry47.60.49NA2.1487.31.55NA337329NA201.6517
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg120.12NA2.2427.80.38NA79.437.7NA1470.73137
Wheat FlourUnenriched All-purpose White Wheat Flour29.80.29NA2.3243.71.3584.521421267.33.971.423.7
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked200.1481.62.4240.94NA85.369.51520.97136
SemolinaSemolina, unenriched33.70.38NA2.44931.23NA270369NA22.125
Long-grain Brown RiceRaw Long-grain Brown Rice180.6NA2.562305.66127617496349.924.2323.4
Dry PastaDry Unenriched Pasta41.70.57NA2.581051.8NA375443125122.819.6
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry45.60.29NA2.655.60.95NA15932516.536510.8918.3
Pearled BarleyCooked Pearled Barley220.21NA2.6443.70.51NA107185175.951.63137
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked20.14NA2.9160.71NA65.551.61500.79136
Cooked QuinoaQuinoa, cooked33.70.38NA2.961271.25NA3023415.56142.16142
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5.950.075NA2.9625.80.75NA73.457.51500.83136
Tapioca PearlsDry Tapioca Pearls39.70.04NA3.1420.22NA14221.620.2422
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked220.34NA3.1845.61.93NA14115330142.420.8
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina240.39NA3.2789.32.05NA21815368122.22120
Cooked SpeltSpelt, cooked200.43NA3.3972.17NA2982847.949.922.5132
Cooked Whole-wheat PastaPasta, whole-wheat, cooked25.80.45NA3.41072.62NA252191727.942.66123
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles41.70.2403.541.70.72NA17317763.77501.259.8
Cooked KamutCooked Khorasan Wheat180.41NA3.5952.04NA29232563.3163.65129
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared160.073NA3.59.920.68NA73.4189.537.940.97140
Brown RiceRaw Medium-grain Brown Rice65.50.55NA3.572847.43NA524532NA7.94424.5
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked37.70.14NA3.6180.7NA10911118.53.970.73140
Wild RiceRaw Wild Rice41.71.04NA3.93512.64NA8598475.56141215.4
Brown Rice FlourRice flour, brown220.46NA3.932227.9611266957419.2164.8623.8
Cooked TeffTeff, cooked970.45NA4.07995.68NA238212NA162.2149
Spinach Spaghetti Dry Spinach Spaghetti 1150.99NA4.233455.25NA65974612671.45.4816.6
Wheat SproutsSprouted Wheat55.60.52NA4.251633.7NA39733584.331.83.2795
BuckwheatBuckwheat35.72.2NA4.374582.5811068991316.524.7619.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour140.46NA4.721850.91NA54062530.69.923.4321.7
BulgurDry Bulgur69.50.66NA4.93256.05NA5958144.5633.73.8318
Roasted BuckwheatRoasted Buckwheat Groats33.71.24NA4.94393.2NA63363516.7224.816.7
Raw Pearled BarleyBarley, pearled, raw57.50.83NA4.961572.62NA43955675184.2320
Medium Rye flourRye flour, medium47.60.66NA5.041254.8NA44774228.63.974.321.8
TriticaleTriticale73.40.91NA5.12586.37NA710659NA9.926.8521
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.2621
Barley flourBarley flour or meal63.50.68NA5.31912.05114587613757.943.9724
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry69.50.46NA5.361892.56NA504500NA15723.413.7
CornYellow Corn Grain 140.62NA5.382520.96NA41757030.869.54.420.6
Corn BranCrude Corn Bran83.30.49NA5.541270.28NA14387.332.7143.19.35
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.2
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.4
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 53.60.85NA6.62064.45NA570726138224.7617.6
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1410.56NA6.653.62.05NA30434539.53.972.0219.6
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.6
CornmealWhole-grain Yellow Cornmeal120.38NA6.852520.99NA47857030.869.53.620.4
Durum WheatWheat, durum67.51.1NA72865.98NA10088551773.978.2621.7
Hulled BarleyBarley, hulled65.50.99NA7.142643.86NA52489775245.518.7
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.3
Hard Red Spring WheatWheat, hard red spring49.60.81NA7.142468.05NA6596751403.975.525.3
Whole Wheat PastaDry Whole-Wheat Pasta57.50.99NA7.22545.9NA681861154125.916.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour65.50.94NA7.362326.75NA64178225.25.955.8724.6
Millet FlourMillet flour27.81.06NA7.82362NA566445657.945.217.2
Oat FlourPartially Debranned Oat Flour1090.87NA7.942867.98NA89773667.537.76.3517
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.222
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5.950.42NA8.445.62.06NA1891513022.226.4
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched55.60.44NA8.5549.62.16NA228228309.922.1623
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched180.22NA8.6569.52.2NA2141713022.325.6
Enriched SemolinaSemolina, enriched33.70.38NA8.65931.23NA27036917722.125
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.522
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.619
Raw QuinoaQuinoa, uncooked931.17NA9.073914.03NA9071117179.926.1526.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour29.80.29NA9.243.71.355521421267.33.971.423.7
Barley Malt flourBarley malt flour73.40.54NA9.351922.37NA60144575224.116.3
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.3
Dark Rye FlourRye flour, dark73.41.1NA9.8631812NA990142335.73.971021.3
SeitanVital wheat gluten2820.36NA10.349.6NANA51619878.857.51.716.3
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.7
Oat BranRaw Oat Bran1150.8NA10.746611NA1457112389.77.946.1713
Minerals in Top 100 Cereals with the lowest Iron content per 7 oz
In the above table you can find and compare the amount of minerals in all cereals , sorted by least amount of Iron per 7 ounces.
Top 5 cereals with least amount of iron per 7 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