Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.13
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.9
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.3
Chow MeinChow Mein Chinese Noodles00.12NA6.43190.58NA9810328.58660.811.58
Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.311
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.55
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
SeitanVital wheat gluten1420.18NA5.225NANA26010039.7290.858.2
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.8
OatsOats540.63NA4.71774.916052342925.423.978.22
Barley Malt flourBarley malt flour370.27NA4.7971.2NA30322437.7112.068.2
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour150.14NA4.64220.6827.71081073420.712
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.3
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched90.11NA4.36351.1NA108861511.1613
Enriched SemolinaSemolina, enriched170.19NA4.36470.62NA13618689.411.0512.7
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched280.22NA4.3251.1NA1151151551.111.6
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked30.21NA4.23231.04NA95761511.113.3
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.1211
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.55
Millet FlourMillet flour140.54NA3.941191NA28522432.742.638.67
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.2
Hulled BarleyBarley, hulled330.5NA3.61331.94NA26445237.7122.779.44
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.7
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.3
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.4
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 270.43NA3.331042.24NA28736669.4112.48.85
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry710.28NA3.33271.04NA1531742021.029.86
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67
Corn BranCrude Corn Bran420.25NA2.8640.14NA724416.571.564.7
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry350.23NA2.7951.3NA254252NA7921.76.88
Barley flourBarley flour or meal320.34NA2.68961.0357.429630937.74212
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
TriticaleTriticale370.46NA2.571303.2NA358332NA53.4510.5
Medium Rye flourRye flour, medium240.33NA2.54632.4NA22537414.422.1711
Raw Pearled BarleyBarley, pearled, raw290.42NA2.5791.32NA22128037.792.1310
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.4
BulgurDry Bulgur350.34NA2.461643.05NA3004102.3171.939
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.7311
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.75
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.8
Spinach Spaghetti Dry Spinach Spaghetti 580.5NA2.131742.65NA33237663.5362.768.34
Cooked TeffTeff, cooked490.23NA2.05502.86NA120107NA81.175
Brown Rice FlourRice flour, brown110.23NA1.98112456.23372899.782.4512
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.76
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked190.07NA1.890.35NA55569.320.3770.4
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.4
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.037NA1.7750.34NA3794.840.4970.3
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles210.1201.76210.36NA8789323780.634.93
Cooked KamutCooked Khorasan Wheat90.21NA1.76481.03NA1471643281.8465
Cooked Whole-wheat PastaPasta, whole-wheat, cooked130.23NA1.72541.32NA1279636.341.3461.8
Cooked SpeltSpelt, cooked100.22NA1.67491.1NA150143451.2566.6
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina120.2NA1.65451.03NA1107734.261.1260.7
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked110.17NA1.6230.97NA71771571.210.5
Tapioca PearlsDry Tapioca Pearls200.02NA1.5810.11NA7110.810.1211
Cooked QuinoaQuinoa, cooked170.19NA1.5640.63NA1521722.871.171.6
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked30.038NA1.5130.38NA37297.500.4268.6
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked10.072NA1.4680.36NA33267.500.468.5
Pearled BarleyCooked Pearled Barley110.11NA1.33220.26NA54938.630.8268.8
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry230.14NA1.32280.48NA801648.318400.459.2
Dry PastaDry Unenriched Pasta210.29NA1.3530.92NA18922363.261.49.9
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.1312
SemolinaSemolina, unenriched170.19NA1.23470.62NA136186NA11.0512.7
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked100.069411.2120.47NA43357.510.4968.4
Wheat FlourUnenriched All-purpose White Wheat Flour150.14NA1.17220.6842.61081073420.712
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg60.06NA1.13140.19NA4019NA740.3769
Dry CouscousCouscous, dry240.25NA1.08440.78NA170166NA100.838.56
Cooked Spinach SpaghettiSpaghetti, spinach, cooked300.21NA1.04621.5NA1085822141.0868
Boiled BulgurCooked Bulgur100.075NA0.96320.61NA40680.650.5777.8
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry40.2NA0.931190.48NA2532947.931.810
Light Rye FlourRye flour, light130.21NA0.91321.16NA13022417.621.3311.4
Cooked Oat BranOat bran, cooked100.066NA0.88400.96NA119927.710.5384
Boiled BuckwheatCooked Buckwheat Groats70.15NA0.8510.4NA70882.240.6175.6
RiceRaw Regular Long-grain White Rice280.22NA0.8251.164.21151151551.111.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched90.11NA0.8351.1NA10886NA11.1613
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched30.21NA0.8231.04NA9576NA11.113.3
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry710.28NA0.74271.04NA1531742021.029.86
Dry Rice NoodlesRice noodles, dry180.078NA0.7120.5NA15330151820.7412
Cooked MilletMillet, cooked30.16NA0.63440.27NA100620.920.9171.4
White Canned HominyHominy, canned, white100.03NA0.62160.07NA35932671.0582.5
Yellow Canned HominyHominy, canned, yellow100.03NA0.62160.07NA35933451.0582.5
Cooked Wild RiceWild rice, cooked30.12NA0.6320.28NA821010.831.3474
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked30.11NA0.56390.97NA103865.840.7170.3
Cooked Brown RiceCooked Medium-grain Brown Rice100.081NA0.53441.1NA7779NA10.6273
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked80.025NA0.5220.25NA2729NA1610.2268
Cooked PastaPasta, cooked, unenriched, without added salt70.1NA0.5180.32NA584426.410.5162
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked40.008NA0.4890.37NA2535NA600.1273
CornstarchCornstarch20.05NA0.4730.053NA1332.890.068.3
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant50.048NA0.3950.45NA3320NA50.6862.5
Cooked CouscousCouscous, cooked80.041NA0.3880.084NA225827.550.2672.6
Rice FlourUnenriched White Rice Flour100.13NA0.35351.245.598761500.812
Cooked Corn PastaCooked Corn Gluten-free Pasta10.064NA0.25360.15NA76312.800.6368.3
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked190.07NA0.2490.35NA55569.320.3770.4
Minerals in Top 100 Cereals with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in all cereals , sorted by most amount of Iron per 100 grams.
Top 5 cereals with most amount of iron per 100 grams are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Chow Mein Chinese Noodles