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Cereals
Rice FlourUnenriched White Rice Flour2.730.036NA0.0969.560.3312.426.820.84.1300.223.25
CornstarchCornstarch0.520.013NA0.120.790.014NA3.40.790.732.360.0162.2
Cooked Rice NoodlesRice noodles, cooked3.70.035NA0.132.780.11NA18.53.74.1717.60.2368.4
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked2.060.051NA0.145.150.27NA8.2510.35.775.150.4279
Dry Rice NoodlesRice noodles, dry4.950.021NA0.193.30.14NA428.244.15500.23.27
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.2
RiceRaw Regular Long-grain White Rice7.670.06NA0.226.850.317.631.531.54.141.370.33.2
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched0.840.059NA0.226.420.29NA26.521.2NA0.280.313.7
Light Rye FlourRye flour, light3.640.06NA0.258.960.33NA36.462.74.930.560.373.2
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1.120.057NA0.2633.30.14NA7182.42.20.840.52.8
Dry CouscousCouscous, dry6.40.066NA0.2911.70.21NA45.244NA2.660.222.28
Cooked PastaPasta, cooked, unenriched, without added salt4.430.063NA0.3211.40.2NA36.72816.70.630.3239.3
Wheat FlourUnenriched All-purpose White Wheat Flour4.120.04NA0.326.040.1911.729.729.49.30.550.193.27
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles4.030.02300.344.030.07NA16.7176.1672.60.120.95
Cooked CouscousCouscous, cooked7.140.037NA0.347.140.075NA19.651.824.64.460.2364.8
SemolinaSemolina, unenriched4.720.053NA0.34130.17NA37.851.7NA0.280.293.5
Dry PastaDry Unenriched Pasta5.660.078NA0.3514.30.25NA5160171.60.382.67
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.2
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry6.460.04NA0.377.870.13NA22.5462.335170.132.6
Tapioca PearlsDry Tapioca Pearls5.60.006NA0.440.280.031NA1.963.070.220.280.0343.07
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.5857
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.072NA0.4739.30.98NA68.870.5NA0.890.5565
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked4.040.008NA0.489.10.38NA25.335.4NA60.60.1273.7
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.4
Cooked MilletMillet, cooked2.520.14NA0.53370.23NA84520.761.70.7660
Brown Rice FlourRice flour, brown3.030.063NA0.55311.115.59379.62.672.20.673.3
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.17
Spinach Spaghetti Dry Spinach Spaghetti 15.60.13NA0.5746.80.71NA89.2101179.680.742.24
Cooked Wild RiceWild rice, cooked2.970.12NA0.5931.70.28NA811000.792.971.3373
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.84
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.02
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.87
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.43
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.63
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.14
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.84
TriticaleTriticale110.14NA0.7638.70.96NA10799NA1.51.033.13
Barley flourBarley flour or meal9.280.099NA0.78280.316.685.889.6111.160.583.5
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.14
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked230.16NA0.847.71.16NA8344.61710.80.8352.4
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry10.40.068NA0.828.30.38NA75.675NA2360.512.05
White Canned HominyHominy, canned, white140.042NA0.8622.20.097NA48.612.54.173711.46115
Yellow Canned HominyHominy, canned, yellow140.042NA0.8622.20.097NA48.612.54.174791.46115
Boiled BuckwheatCooked Buckwheat Groats7.60.16NA0.8755.40.44NA76962.44.350.6682.2
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.86
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4.840.048NA0.9111.30.16NA32.315.3NA59.70.355.5
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.83
Oat FlourPartially Debranned Oat Flour13.60.11NA0.9935.60.99NA112928.44.70.792.1
Hulled BarleyBarley, hulled9.320.14NA137.60.55NA74.612810.63.40.782.67
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.77
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.33
Millet FlourMillet flour3.660.14NA1.03310.26NA74.658.68.561.050.692.27
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.23
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.16
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.8324
Pearled BarleyCooked Pearled Barley8.940.085NA1.1180.21NA4475.672.440.6756
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.88
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.74
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.5
Boiled BulgurCooked Bulgur120.09NA1.1638.60.73NA48820.726.020.6994
Enriched SemolinaSemolina, enriched4.720.053NA1.2130.17NA37.851.7250.280.293.5
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.33
OatsOats140.16NA1.245.51.26411341106.530.511.022.1
Cooked QuinoaQuinoa, cooked140.16NA1.2453.30.53NA1271432.335.830.9159.7
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.55NA1241532.31.360.843.6
Corn BranCrude Corn Bran18.80.11NA1.2528.60.063NA3219.67.373.130.72.1
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour4.120.04NA1.276.040.197.629.729.49.30.550.193.27
Barley Malt flourBarley malt flour10.20.075NA1.3270.33NA846210.43.050.572.27
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.26
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.86NA1181133.153.940.9852.4
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.8
Cooked KamutCooked Khorasan Wheat6.80.16NA1.3336.40.78NA111124246.061.449.4
Chow MeinChow Mein Chinese Noodles00.026NA1.374.030.12NA21226.051840.170.34
SeitanVital wheat gluten38.40.049NA1.46.76NANA70.32710.77.840.232.2
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.3
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.06
Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.1
Cooked TeffTeff, cooked48.50.22NA2.0349.52.83NA119106NA7.921.174

Minerals in Top 100 Cereals with the lowest Iron content per 100 kcal

In the above table you can find and compare the amount of minerals in all cereals , sorted by least amount of Iron per 100 calories.

Top 5 cereals with least amount of iron per 100 calories are:

  1. Unenriched White Rice Flour
  2. Cooked Gluten-free Pasta from Corn And Rice Flour
  3. Cornstarch
  4. Cooked Rice Noodles
  5. Cooked Glutinous White Rice