Cooked Rice NoodlesRice noodles, cooked3.70.035NA0.132.780.11NA18.53.74.1717.60.2368.4
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.2
Cooked CouscousCouscous, cooked7.140.037NA0.347.140.075NA19.651.824.64.460.2364.8
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.2
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked6.10.019NA0.41.530.19NA20.622NA1230.1752
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
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.17
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
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.43
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.84
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.14
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.3
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
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.83
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.77
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.33
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7.550.13NA1.0428.30.65NA6948.421.53.770.738
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
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
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 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
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.06
Cooked TeffTeff, cooked48.50.22NA2.0349.52.83NA119106NA7.921.174
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.04
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.4
Minerals in Top 40 Whole Cereals with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by least amount of Iron per 100 calories.
Top 5 whole cereals with least amount of iron per 100 calories are:
- Cooked Rice Noodles
- Cooked Corn Gluten-free Pasta
- Cooked Couscous
- Raw Long-grain Brown Rice
- Cooked Somen Japanese Noodles