Cooked Rice NoodlesRice noodles, cooked4290.790.0910.0160.0750950.12NANANA3.977.10.56
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3850.750.150.0120.26083.70.2NANANA3.9780.56
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt5161.10.310.0520.2501120.2NANANA1.610.70.79
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5160.830.230.040.180113NANANANANA9.450.79
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched5160.750.20.0360.160114NANANANANA9.370.79
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7103.970.60.0521.25015100005.5612.70.87
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.50.95
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.40.99
Rice FlourUnenriched White Rice Flour14535.641.530.271.2403180.48NANANA9.5323.61.4
Cooked CouscousCouscous, cooked4450.640.120.0120.240920.4NANANA5.56151.5
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant5991.07NANANANA134NANANANA3.5712.71.55
CornstarchCornstarch15120.20.03600.09903620NANANA3.571.031.87
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3930.40.0750.0080.12085NANANANANA201.9
Cooked PastaPasta, cooked, unenriched, without added salt6273.70.70.0951.1701222.220.120.160.367.14232
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5200.710.0990.0240.260109NANANANANA162.06
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.22.1
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.35112.22
Cooked Wild RiceWild rice, cooked4011.350.190.380.47084.72.90.790.791.37.14162.4
White Canned HominyHominy, canned, white2863.50.490.0481.54056.66NANANA9.925.872.46
Yellow Canned HominyHominy, canned, yellow2863.50.490.0481.54056.6NANANANA9.925.872.46
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.16142.5
Dry Rice NoodlesRice noodles, dry14452.220.610.10.4903180.48NANANA6.3523.62.78
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry14844.11.170.0671.203211.30.0790.440.837.14302.94
Boiled BuckwheatCooked Buckwheat Groats3652.460.530.0560.690793.570.40.791.610.713.43.18
RiceRaw Regular Long-grain White Rice14492.60.710.120.5803170.48NANANA5.1628.33.18
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched14292.30.630.110.510315NANANANANA26.23.18
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched14212.060.560.0950.450314NANANANANA25.83.18
Cooked Oat BranOat bran, cooked1593.40.650.061.3045.4NANANANA10.312.73.5
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.8393.6
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.63.7
Boiled BulgurCooked Bulgur3290.950.170.0160.37073.70.4NANANA1812.23.8
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5162.50.360.120.90104NANANANANA184.13
Dry CouscousCouscous, dry14922.540.460.0480.950307NANANANA2050.64.3
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4923.90.560.221.80100NANANANANA17.34.5
Wheat FlourUnenriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.7414.64
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked5161.10.310.0520.2501120.2NANANA1.610.74.76
SemolinaSemolina, unenriched14294.170.60.151.560289NANANANA15.550.34.9
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.3305.1
Dry PastaDry Unenriched Pasta147261.10.0952.14029610.60.440.481.912.751.85.16
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry14133.20.460.121.20294NANANANA17455.24
Pearled BarleyCooked Pearled Barley4881.750.370.0830.7701121.1NANANA158.975.28
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked5160.750.20.0360.160114NANANANANA9.375.8
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.55.9
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5160.830.230.040.180113NANANANA1.29.455.9
Tapioca PearlsDry Tapioca Pearls14210.0790.020.0040.008035213.3NANANA3.570.756.27
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked14692.20.440.0320.750324NANANANA11276.35
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.3236.55
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.5226.63
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.86.83
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles206812619.685902060.99NANANA7.54417
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.77
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared49220.06700.067010600002.48.657.03
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.87.14
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.57.2
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.57.78
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.77.86
Cooked TeffTeff, cooked4012.58NANANA079NANANANA1115.48.14
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA42538.45
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.78.5
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.68.73
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.59.45
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.89.76
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.69.8
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.39.92
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.57474310
TriticaleTriticale13348.31.450.243.40286NANANANANA51.810.2
RyeRye grain13416.470.780.432.603013.90.440.642.8604110.4
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.710.6
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA5710.7
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.410.8
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA3143311
MilletRaw Millet150016.72.870.4780289NANANANA33.743.712
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.512.5
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.613.2
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry14844.11.170.0671.203211.30.0790.440.837.143013.2
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.64213.3
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.213.7
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.314
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.514.3
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.414.3
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.46114.3
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.55514.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA523814.7
Millet FlourMillet flour1516172.130.1710NA2986.6051.21442.715.6
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.85816
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.75016
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked14212.060.560.0950.450314NANANANA1125.816.8
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched14492.60.710.120.5803170.480.0790.0790.325.1628.317
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched14292.30.630.110.510315NANANANA5.5626.217.3
Enriched SemolinaSemolina, enriched14294.170.60.151.560289NANANANA15.550.317.3
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.55817.6
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.44518
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.85618
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.74118.4
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA284118.7
OatsOats154427.44.830.449.620263NANANANA426718.7
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.14946319.7
SeitanVital wheat gluten14697.341.080.193.03054.70NANANA2.429820.6
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.421.3
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.721.5
Macronutrients in Top 100 Cereals with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Iron per 14 ounces.
Top 5 cereals with least amount of iron per 14 ounces are:
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice
- Cooked Medium-grain White Rice
- Cooked Short-grain White Rice