TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.4
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.04
Cooked TeffTeff, cooked48.50.22NA2.0349.52.83NA119106NA7.921.174
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.06
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.8
Cooked KamutCooked Khorasan Wheat6.80.16NA1.3336.40.78NA111124246.061.449.4
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.86NA1181133.153.940.9852.4
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.26
Cooked QuinoaQuinoa, cooked140.16NA1.2453.30.53NA1271432.335.830.9159.7
OatsOats140.16NA1.245.51.26411341106.530.511.022.1
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.33
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.74
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.88
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.8324
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.16
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.23
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7.550.13NA1.0428.30.65NA6948.421.53.770.738
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.33
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.77
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.83
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.86
Boiled BuckwheatCooked Buckwheat Groats7.60.16NA0.8755.40.44NA76962.44.350.6682.2
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.3
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.14
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.84
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.43
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.02
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.84
Cooked Wild RiceWild rice, cooked2.970.12NA0.5931.70.28NA811000.792.971.3373
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.17
Cooked MilletMillet, cooked2.520.14NA0.53370.23NA84520.761.70.7660
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.4
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked4.040.008NA0.489.10.38NA25.335.4NA60.60.1273.7
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.072NA0.4739.30.98NA68.870.5NA0.890.5565
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.5857
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked6.10.019NA0.41.530.19NA20.622NA1230.1752
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.2
Cooked CouscousCouscous, cooked7.140.037NA0.347.140.075NA19.651.824.64.460.2364.8
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.2
Cooked Rice NoodlesRice noodles, cooked3.70.035NA0.132.780.11NA18.53.74.1717.60.2368.4
Minerals in Top 40 Whole Cereals with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Iron per 100 calories.
Top 5 whole cereals with most amount of iron per 100 calories are:
- Raw Teff
- Uncooked Amaranth Grain
- Cooked Teff
- Soft White Wheat
- Hard white Wheat