Cooked Rice NoodlesRice noodles, cooked108020.230.040.1902400.3NANANA10181.4
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked9701.90.390.030.6602110.5NANANA10201.4
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt13002.80.770.130.6202820.5NANANA4272
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched13002.10.570.10.460286NANANANANA242
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched13001.90.510.090.410287NANANANANA23.62
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1790101.50.133.150381000014322.2
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked12303.70.740.170.7402611.10.20.10.89292.4
Cooked Corn PastaCooked Corn Gluten-free Pasta12607.31.020.13.160279NANANANA4826.32.5
Rice FlourUnenriched White Rice Flour3660143.860.673.1308011.2NANANA2459.53.5
Cooked CouscousCouscous, cooked11201.60.290.030.602321NANANA14383.8
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant15102.7NANANANA339NANANANA9323.9
CornstarchCornstarch38100.50.0900.2509130NANANA92.64.7
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked99010.190.020.290214NANANANANA50.64.8
Cooked PastaPasta, cooked, unenriched, without added salt15809.31.760.242.9503095.60.30.40.918585
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked13101.80.250.060.660275NANANANANA405.2
Cooked Brown RiceCooked Medium-grain Brown Rice11208.31.650.132.830235NANANANA18235.3
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked12309.72.60.113.5502562.4002.41627.45.6
Cooked Wild RiceWild rice, cooked10103.40.490.951.202137.3223.318406
White Canned HominyHominy, canned, white7208.81.230.123.87014315NANANA25156.2
Yellow Canned HominyHominy, canned, yellow7208.81.230.123.870143NANANANA25156.2
Cooked MilletMillet, cooked1190101.720.284.802371.3NANANA13356.3
Dry Rice NoodlesRice noodles, dry36405.61.530.261.2408021.2NANANA1659.57
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry374010.32.940.173.0508093.30.21.12.118757.4
Boiled BuckwheatCooked Buckwheat Groats9206.21.340.141.74019991242733.88
RiceRaw Regular Long-grain White Rice36506.61.80.311.4608001.2NANANA1371.38
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched36005.81.580.271.280793NANANANANA668
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched35805.21.40.241.140792NANANANANA658
Cooked Oat BranOat bran, cooked4008.61.630.153.240114NANANANA26328.8
Light Rye FlourRye flour, light357013.31.50.83507679.30.91.45.780989.1
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3570212.90.288.960793NANANANA11074.69.3
Boiled BulgurCooked Bulgur8302.40.420.040.9401861NANANA45319.6
Cooked Spinach SpaghettiSpaghetti, spinach, cooked13006.30.910.32.270262NANANANANA45.810.4
Dry CouscousCouscous, dry37606.41.170.122.40774NANANANA5012811
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg12409.81.40.554.530251NANANANANA43.711.3
Wheat FlourUnenriched All-purpose White Wheat Flour36409.81.550.223.907632.7NANANA2710311.7
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked13002.80.770.130.6202820.5NANANA42712
SemolinaSemolina, unenriched360010.51.50.373.930728NANANANA3912712.3
Long-grain Brown RiceRaw Long-grain Brown Rice3670325.90.329.707636.6006.63675.413
Dry PastaDry Unenriched Pasta3710152.770.245.4074726.71.11.24.83213013
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry35608.11.150.293.020741NANANANA4311413
Pearled BarleyCooked Pearled Barley12304.40.930.211.9302822.8NANANA3822.613.3
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked13001.90.510.090.410287NANANANANA23.614.6
Cooked QuinoaQuinoa, cooked1200192.30.859.7402138.7NANANA284415
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked13002.10.570.10.460286NANANANA32415
Tapioca PearlsDry Tapioca Pearls35800.20.050.010.02088733.5NANANA91.916
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked37005.51.10.081.90817NANANANA286816
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1590152.40.395.45NA3158.50.70.724658.216.5
Cooked SpeltSpelt, cooked12708.5NANANA0264NANANANA395516.7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1490172.430.365.3803017.50.70.72396017
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles521031749.32014905192.5NANANA1910317.6
Cooked KamutCooked Khorasan Wheat13208.30.77NANA027630.7NANANA435717.6
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared124050.1700.170268000062217.7
Brown RiceRaw Medium-grain Brown Rice3620275.360.419.20762NANANANA347518
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked12303.70.740.170.7402611.10.20.10.892918
Wild RiceRaw Wild Rice3570111.5633.77074925NANA6.76214719.6
Brown Rice FlourRice flour, brown3630285.570.429.5407656.6NANANA4672.320
Cooked TeffTeff, cooked10106.5NANANA0199NANANANA2838.720.5
Spinach Spaghetti Dry Spinach Spaghetti 372015.72.260.745.66074827NANANA10613421.3
Wheat SproutsSprouted Wheat198012.72.060.265.30425NANANANA117521.4
BuckwheatBuckwheat3430347.40.789.60715NANANANA10013322
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour361038.65.430.531707696.4NANANA7369.324
BulgurDry Bulgur342013.32.320.235.1807594.1NANANA12512324.6
Roasted BuckwheatRoasted Buckwheat Groats3460275.90.627.660750NANANANA10311724.7
Raw Pearled BarleyBarley, pearled, raw352011.62.440.555.0507778NANANA1569925
Medium Rye flourRye flour, medium3490151.80.9860754111.20.6911810925.4
TriticaleTriticale3360213.660.618.530721NANANANANA13125.7
RyeRye grain338016.31.971.086.607599.81.11.67.115110326.3
Barley flourBarley flour or meal3450163.350.776.9507458NANANA10110527
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry33607.11.360.162.040746NANANANANA14427
CornYellow Corn Grain 365047.46.670.652107436.4NANANA739427
Corn BranCrude Corn Bran22409.21.30.134.108560NANANA79083.628
MilletRaw Millet378042.27.231.18200729NANANANA8511030
Whole Sorghum FlourWhole-grain Sorghum Flour359033.45.30.6113.4NA76619.41.6134.76684.331.4
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3620273.50.628.65NA7312622610113533.3
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry374010.32.940.173.0508093.30.21.12.1187533.3
SorghumSorghum Grain329034.66.10.6515072125.3NANANA6710633.6
CornmealWhole-grain Yellow Cornmeal3620365.050.491607696.4NANANA738134.5
Durum WheatWheat, durum339024.74.540.489.30711NANANANANA13735.2
Hulled BarleyBarley, hulled3540234.821.11007358NANANA17312536
Whole Wheat FlourWhole-grain Wheat Flour3400254.30.731107204.10.503.610713236
Hard Red Spring WheatWheat, hard red spring3290193.140.367.2706804.1NANANA12215436
Whole Wheat PastaDry Whole-Wheat Pasta352029.34.30.710.6073427.432.46.89213936.2
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour332019.54.3NANA074510NANANA1319637
Millet FlourMillet flour382042.55.360.4425.5NA75116.6012.633510839.4
Oat FlourPartially Debranned Oat Flour404091161.4532065780156514740
Buckwheat FlourWhole-groat Buckwheat Flour3350316.770.718.77070626NANA1710012640.6
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked35805.21.40.241.140792NANANANA286542.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched36506.61.80.311.4608001.20.20.20.81371.343
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched36005.81.580.271.280793NANANANA146643.6
Enriched SemolinaSemolina, enriched360010.51.50.373.930728NANANANA3912743.6
Raw SpeltUncooked Spelt338024.34.060.6512070268.22.48.45.910714644.4
Hard white WheatWheat, hard white3420172.770.357.1507594.1NANANA12211345.6
Raw QuinoaQuinoa, uncooked368060.77.062.629.80642NANANANA7014145.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour36409.81.550.223.907632.7NANANA2710346.4
Barley Malt flourBarley malt flour361018.43.860.958.607838NANANA7110347
OatsOats389069121.124.20663NANANANA10616947.2
Dark Rye FlourRye flour, dark3250222.71.4790686232.32.21823815949.7
SeitanVital wheat gluten370018.52.720.487.6301380NANANA675252
Soft White WheatWheat, soft white3400203.680.36807544.1NANANA12710753.7
Oat BranRaw Oat Bran246070.313.31.226.5066214.5NANANA15417354
Macronutrients in Top 100 Cereals with the lowest Iron content per 1 kg
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Iron per 1 kilogram.
Top 5 cereals with least amount of iron per 1 kilogram are:
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice
- Cooked Medium-grain White Rice
- Cooked Short-grain White Rice