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
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.421.3
OatsOats154427.44.830.449.620263NANANANA426718.7
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.44518
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.55817.6
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.75016
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA523814.7
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.55514.4
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
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.314
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.213.7
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.64213.3
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.512.5
MilletRaw Millet150016.72.870.4780289NANANANA33.743.712
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.410.8
RyeRye grain13416.470.780.432.603013.90.440.642.8604110.4
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.69.8
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.59.45
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.68.73
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.78.5
Cooked TeffTeff, cooked4012.58NANANA079NANANANA1115.48.14
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.57.78
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.87.14
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.77
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.86.83
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.5226.63
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 QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.55.9
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.3305.1
Boiled BuckwheatCooked Buckwheat Groats3652.460.530.0560.690793.570.40.791.610.713.43.18
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.16142.5
Cooked Wild RiceWild rice, cooked4011.350.190.380.47084.72.90.790.791.37.14162.4
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.35112.22
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.22.1
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5200.710.0990.0240.260109NANANANANA162.06
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3930.40.0750.0080.12085NANANANANA201.9
Cooked CouscousCouscous, cooked4450.640.120.0120.240920.4NANANA5.56151.5
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.40.99
Cooked Rice NoodlesRice noodles, cooked4290.790.0910.0160.0750950.12NANANA3.977.10.56
Macronutrients in Top 40 Whole Cereals with the highest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by most amount of Iron per 14 ounces.
Top 5 whole cereals with most amount of iron per 14 ounces are:
- Raw Teff
- Uncooked Amaranth Grain
- Soft White Wheat
- Oats
- Hard white Wheat