Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.35373.6
Sesame FlourHigh fat Sesame Flour208814720.61.163.40106NANANANANA12260.2
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.358.6
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.457.7
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.742
TahiniSesame Butter from Roasted Kernels2362213301.6920841.94NANANA3767.535.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.52412035
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2278195340.4477.8058.45.10.280.284.5225.811832
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.371612531.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels225019126.71.448201031.9NANANA6767.331
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.630.6
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.830.3
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.65430.2
Watermelon Seed KernelsDried Watermelon Seed Kernels221118839NA112060.8NANANANANA11229
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt245722523.60.31148081.7NANANANA45.668.327
Cashew NutsRaw Cashew Nuts2195174310.2531012023.50.20.2231372.326.5
Chow MeinChow Mein Chinese Noodles186984.326.70.3913.802530NANANA26.64325.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.23468125.2
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.49225
Oil Roasted CashewsOil Roasted Cashew Nuts230219033.60.2733.60119200.320.3219.2136724
Roasted CashewsDry Roasted Cashew Nuts227818436.30.6430.4013020NANANA1260.824
FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.622.7
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.322
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.721.5
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.421.3
Sunflower SeedsDried Sunflower Seed Kernels231820417.70.2491079.410.4NANA9.923482.521
SeitanVital wheat gluten14697.341.080.193.03054.70NANANA2.429820.6
Cashew ButterPlain Cashew Butter no Salt233019638.70.6832.40109NANANANA7.9469.720
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.14946319.7
OatsOats154427.44.830.449.620263NANANANA426718.7
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA284118.7
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.318.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.74118.4
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.85618
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.44518
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.55817.6
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2564248180.2433.407019.40.280.281937.359.717.4
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
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched14492.60.710.120.5803170.480.0790.0790.325.1628.317
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked14212.060.560.0950.450314NANANANA1125.816.8
Sunflower Seed ButterSunflower Seed Butter no Salt244921918.60.238.6093420041.722.668.616.4
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.75016
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.516
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.85816
Millet FlourMillet flour1516172.130.1710NA2986.6051.21442.715.6
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.3428015.6
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt231019820.70.2713009611NANANA4476.715
Roasted AlmondsDry Roasted Almonds237320916.20.0451.4083.419.30.040.041943.38315
AlmondsNuts, almonds2298198150.01249085.517.30.440.6715.749.68414.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA523814.7
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.414.6
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added240921916.7053.70701800.1617.441.784.314.6
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.55514.4
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
Dried PilinutsNuts, pilinuts, dried2854316124NA30015.8NANANANANA4314
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.314
Plain Almond ButterPlain Almond Butter no Salt243722016.50.02854074.717.600.07917.2418314
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.213.7
Toasted Dried CoconutToasted Dried Coconut Meat2350187165NA2.040176NANANANANA2113.5
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried14294.920.730.121.140323NANANANANA2113.4
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed2715274243NA3085.4NANANANANA2113.3
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.64213.3
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
Dried CoconutDried Coconut Meat261925622702.809429NANANA64.727.313
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds17707714.60.3134.80213NANANANA7373.613
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)78284.775NA0.92011NANANANANA813
Blanched HazelnutsBlanched Hazelnuts Or Filberts249624318.50.2322067.5140.280.2813.343.754.413
Blanched AlmondsNuts, almonds, blanched234220815.70.0164907418.400.1217.739.38513
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.512.5
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.54612
MilletRaw Millet150016.72.870.4780289NANANANA33.743.712
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.411.5
Roasted PecansDry Roasted Pecans2818295253.9577.7053.8160.160.161637.337.711
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA3143311
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.410.8
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA5710.7
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.710.6
Roasted Macadamia NutsDry Roasted Macadamia Nuts285030247.40.785.1705316.40.280.281631.83110.5
RyeRye grain13416.470.780.432.603013.90.440.642.8604110.4
TriticaleTriticale13348.31.450.243.40286NANANANANA51.810.2
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.57474310
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.410
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.39.92
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.69.8
Oil Roasted PecansNuts, pecans, oil roasted, without salt added283829928.74.189.5051.615.80.160.1615.537.736.59.8
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.89.76
Dried BeechnutsNuts, beechnuts, dried228619822.76.75730133NANANANANA24.69.76
BrazilnutsDried Brazilnuts2616266640.1497046.69.25009.2529.8579.64
CoconutRaw Coconut Meat140513311801.45060.424.7NANANA35.713.29.64
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled146515.52.920.655.50311NANANANANA209.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.59.45
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled148417.73.320.756.230307NANANANA46.425.49.45
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried14417.21.060.181.660317NANANANANA279.1
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)131013812201.5026.4NANANANA8.7314.49.05
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.68.73
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.78.5
Macronutrients in Top 100 Cereals & Nuts with the highest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Iron per 14 ounces.
Top 5 cereals & nuts with most amount of iron per 14 ounces are:
- Crude Rice Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Crude Wheat Bran