Rice BranCrude Rice Bran1131.44NA36.8155028NA33282947319.921212
Sesame FlourHigh fat Sesame Flour3163NA307162.95NA1601839NA81.4211.8
Roasted Sesame SeedsRoasted Whole Sesame Seeds19634.9NA29.37064.95NA126694368.32214.26.55
Whole Sesame SeedsDried Whole Sesame Seeds19358.1NA296974.9NA124892968.32215.49.3
Wheat BranCrude Wheat Bran1452NA21121323NA201023461543.9714.419.6
TahiniSesame Butter from Roasted Kernels8453.2NA17.81892.9NA145382268.32289.176.05
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels912.67NA17.511759NA2447160518.71415.510.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels1032.53NA1610918.9NA2330156418.735.7154.03
Hemp SeedsHulled Hemp Seeds1393.18NA15.8138915NA32742381519.9219.69.84
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2602.9NA15.46872.83NA153680668.377.420.39.92
ChiaDried Chia Seeds12521.83NA15.36655.4NA170780811031.89.111.5
TeffRaw Teff3571.6NA1536518.3NA8518478.73247.217.5
Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.4
Watermelon Seed KernelsDried Watermelon Seed Kernels1071.36NA14.410223.2NA14981286NA19620.310
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1133.64NA13.52564.2NA2298974NA5.9510.52
Cashew NutsRaw Cashew Nuts73.44.36NA13.35793.3NA1177131039.52411.510.3
Chow MeinChow Mein Chinese Noodles00.25NA12.837.71.15NA19420456.617191.63.14
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1192.78NA12.66852.86NA132473468.39313.47.44
Wheat GermCrude Wheat Germ77.41.58NA12.447426.4NA167117701572424.422
Oil Roasted CashewsOil Roasted Cashew Nuts85.34.05NA125423.3NA1054125440.325.810.66.9
Roasted CashewsDry Roasted Cashew Nuts89.34.4NA125161.64NA972112123.231.8113.37
FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.614
Pine NutsDried Pine Nuts31.82.63NA1149817.56.5114111851.43.9712.84.52
Oat BranRaw Oat Bran1150.8NA10.746611NA1457112389.77.946.1713
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.7
Sunflower SeedsDried Sunflower Seed Kernels1553.57NA10.46453.87NA13101280105189.929.4
SeitanVital wheat gluten2820.36NA10.349.6NANA51619878.857.51.716.3
Cashew ButterPlain Cashew Butter no Salt85.34.35NA105121.6NA90710842329.810.25.87
Dark Rye FlourRye flour, dark73.41.1NA9.8631812NA990142335.73.971021.3
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.3
Barley Malt flourBarley malt flour73.40.54NA9.351922.37NA60144575224.116.3
HazelnutsNuts, hazelnuts or filberts2263.42NA9.3332312.3NA57513494.7604.8610.5
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour29.80.29NA9.243.71.355521421267.33.971.423.7
Raw QuinoaQuinoa, uncooked931.17NA9.073914.03NA9071117179.926.1526.4
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.619
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.522
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2443.47NA8.734311NA61514988.1404.965
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched180.22NA8.6569.52.2NA2141713022.325.6
Enriched SemolinaSemolina, enriched33.70.38NA8.65931.23NA27036917722.125
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched55.60.44NA8.5549.62.16NA228228309.922.1623
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5.950.42NA8.445.62.06NA1891513022.226.4
Sunflower Seed ButterSunflower Seed Butter no Salt1273.17NA8.186174.1NA132211432075.959.71.23
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.222
Roasted PistachiosDry Roasted Pistachio Nuts2122.57NA82162.47NA931199820124.643.67
Oat FlourPartially Debranned Oat Flour1090.87NA7.942867.98NA89773667.537.76.3517
Millet FlourMillet flour27.81.06NA7.82362NA566445657.945.217.2
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.67
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt1393.63NA7.542564.2NA229216871575.9510.52.4
Roasted AlmondsDry Roasted Almonds5322.2NA7.45544.43NA93514153.975.956.574.8
AlmondsNuts, almonds5342.05NA7.365364.329095514558.1426.28.75
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour65.50.94NA7.362326.75NA64178225.25.955.8724.6
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added5771.9NA7.35444.9NA92513878.1426.15.56
Whole Wheat PastaDry Whole-Wheat Pasta57.50.99NA7.22545.9NA681861154125.916.3
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
Dried PilinutsNuts, pilinuts, dried2881.9NA75994.6NA11411006NA5.955.95.5
Durum WheatWheat, durum67.51.1NA72865.98NA10088551773.978.2621.7
Plain Almond ButterPlain Almond Butter no Salt6891.85NA6.935544.23NA100814844.76146.533.25
CornmealWhole-grain Yellow Cornmeal120.38NA6.852520.99NA47857030.869.53.620.4
Toasted Dried CoconutToasted Dried Coconut Meat53.61.6NA6.731835.56NA4191099NA73.44.072
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1432.6NA6.72287.36NA3351524NA67.55.119.8
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed51.61.6NA6.671835.52NA4151093NA73.44.053.3
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.6
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
Dried CoconutDried Coconut Meat51.61.58NA6.61795.45NA409107836.773.445.95
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds1091.37NA6.575200.98NA1831824NA35.720.48.93
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)35.70.44NA6.55911.52NA191437NA25.81.1145
Blanched HazelnutsBlanched Hazelnuts Or Filberts2963.18NA6.5531825NA61513068.1404.3711.5
Blanched AlmondsNuts, almonds, blanched4682.04NA6.55323.64NA95513086.3537.75.98.95
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.4
Pinyon Pine NutsDried Pinyon Pine Nuts162.05NA6.074648.6NA69.51246NA1438.511.7
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.2
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.08
Roasted PecansDry Roasted Pecans1432.3NA5.562627.8NA5818417.942102.22
Corn BranCrude Corn Bran83.30.49NA5.541270.28NA14387.332.7143.19.35
CornYellow Corn Grain 140.62NA5.382520.96NA41757030.869.54.420.6
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry69.50.46NA5.361892.56NA504500NA15723.413.7
Barley flourBarley flour or meal63.50.68NA5.31912.05114587613757.943.9724
Roasted Macadamia NutsDry Roasted Macadamia Nuts1391.13NA5.262346.02NA39372023.27.942.563.2
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.2621
TriticaleTriticale73.40.91NA5.12586.37NA710659NA9.926.8521
Medium Rye flourRye flour, medium47.60.66NA5.041254.8NA44774228.63.974.321.8
PecansPecans nuts1392.4205.022408.93315508147.54097
Raw Pearled BarleyBarley, pearled, raw57.50.83NA4.961572.62NA43955675184.2320
Roasted BuckwheatRoasted Buckwheat Groats33.71.24NA4.94393.2NA63363516.7224.816.7
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1332.4NA4.92407.34NA5227781228.872.24
BulgurDry Bulgur69.50.66NA4.93256.05NA5958144.5633.73.8318
Dried BeechnutsNuts, beechnuts, dried21.33NA4.902.66NA02018NA75.40.7113
BrazilnutsDried Brazilnuts3183.46NA4.827462.43NA1439130838045.958.066.8
CoconutRaw Coconut Meat27.80.86NA4.8263.52.98NA2247062039.72.293
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1271.3NA4.741472.35NA2721967NA73.40.6918
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour140.46NA4.721850.91NA54062530.69.923.4321.7
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1331.3NA4.721472.58NA34719573.5773.40.6918.8
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried57.51.17NA4.542725.16NA3081441NA9.922.817.7
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)220.75NA4.5255.62.6NA242645NA7.941.9107
BuckwheatBuckwheat35.72.2NA4.374582.5811068991316.524.7619.3
Wheat SproutsSprouted Wheat55.60.52NA4.251633.7NA39733584.331.83.2795
Minerals in Top 100 Cereals & Nuts with the highest Iron content per 7 oz
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Iron per 7 ounces.
Top 5 cereals & nuts with most amount of iron per 7 ounces are:
- Crude Rice Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Crude Wheat Bran