Rice BranCrude Rice Bran316020941.73.1671.404979225210134185
Sesame FlourHigh fat Sesame Flour5260371522.81600266NANANANANA308152
Roasted Sesame SeedsRoasted Whole Sesame Seeds565048067.23.632070257NANANANA140170148
Whole Sesame SeedsDried Whole Sesame Seeds573049769.63.7621402353NANANA118177146
Wheat BranCrude Wheat Bran216042.56.31.6720.406454.1NANANA428156106
TahiniSesame Butter from Roasted Kernels595053875.34.0723102124.9NANANA9317089.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559049186.61.22070107141.51.311.36030288.2
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574049185.41.11960147130.70.711.46529880.7
Hemp SeedsHulled Hemp Seeds553048846100275086.7153.128.54031679.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567048067.23.6320702604.8NANANA16917077.8
ChiaDried Chia Seeds486030733.317858.40421NANANANA34416577.2
TeffRaw Teff3670244.51.359.36NA73118.44.77.36.28013376.3
Raw AmaranthUncooked Amaranth Grain371070.214.60.4227.40653170.12.7146713676
Watermelon Seed KernelsDried Watermelon Seed Kernels557047498NA2810153NANANANANA28372.8
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt619056859.50.793740206NANANANA11517268
Cashew NutsRaw Cashew Nuts5530439780.62780302590.50.5583318266.8
Chow MeinChow Mein Chinese Noodles471021267.40.9834.706360NANANA6710964.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels6310612912.6325201174.80.713.111620563.6
Wheat GermCrude Wheat Germ36009716.77.23530518NANANANA13223262.6
Oil Roasted CashewsOil Roasted Cashew Nuts580047884.80.6884.80299500.80.848.43316860.5
Roasted CashewsDry Roasted Cashew Nuts5740464921.676.6032750NANANA3015360
FlaxseedSeeds, flaxseed534042236.622859028915.50411.527318357.3
Pine NutsDried Pine Nuts6730684491.643320131360.70.734.53713755.3
Oat BranRaw Oat Bran246070.313.31.226.5066214.5NANANA15417354
Soft White WheatWheat, soft white3400203.680.36807544.1NANANA12710753.7
Sunflower SeedsDried Sunflower Seed Kernels584051544.60.6231020026NANA258620852.5
SeitanVital wheat gluten370018.52.720.487.6301380NANANA675252
Cashew ButterPlain Cashew Butter no Salt5870494981.781.70276NANANANA2017650.3
Dark Rye FlourRye flour, dark3250222.71.4790686232.32.21823815949.7
OatsOats389069121.124.20663NANANANA10616947.2
Barley Malt flourBarley malt flour361018.43.860.958.607838NANANA7110347
HazelnutsNuts, hazelnuts or filberts628060844.60.8778.3016743.40.70.7429715047
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour36409.81.550.223.907632.7NANANA2710346.4
Raw QuinoaQuinoa, uncooked368060.77.062.629.80642NANANANA7014145.7
Hard white WheatWheat, hard white3420172.770.357.1507594.1NANANA12211345.6
Raw SpeltUncooked Spelt338024.34.060.6512070268.22.48.45.910714644.4
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts6460624450.6840176490.70.747.59415043.8
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched36005.81.580.271.280793NANANANA146643.6
Enriched SemolinaSemolina, enriched360010.51.50.373.930728NANANANA3912743.6
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched36506.61.80.311.4608001.20.20.20.81371.343
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked35805.21.40.241.140792NANANANA286542.3
Sunflower Seed ButterSunflower Seed Butter no Salt617055246.80.5970233105001055717341.2
Buckwheat FlourWhole-groat Buckwheat Flour3350316.770.718.77070626NANA1710012640.6
Roasted PistachiosDry Roasted Pistachio Nuts572045856.52.12131028377.42.22.57110321140.3
Oat FlourPartially Debranned Oat Flour404091161.4532065780156514740
Millet FlourMillet flour382042.55.360.4425.5NA75116.6012.633510839.4
Pistachio NutsRaw Pistachio Nuts5600453592.9141027276.62.43.268.710620239.2
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt5820498520.69328024127.3NANANA11119338
Roasted AlmondsDry Roasted Almonds5980525410.1129021048.60.10.147.510921037.3
AlmondsNuts, almonds5790499380.03123021643.51.11.739.512521237
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour332019.54.3NANA074510NANANA1319637
Macadamia NutsRaw Macadamia Nuts71807581212.0613013845.70.70.744.3867937
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added6070552420135017745.500.443.810521236.8
Whole Wheat PastaDry Whole-Wheat Pasta352029.34.30.710.6073427.432.46.89213936.2
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
Dried PilinutsNuts, pilinuts, dried7190796312NA76039.8NANANANANA10835.3
Durum WheatWheat, durum339024.74.540.489.30711NANANANANA13735.2
Plain Almond ButterPlain Almond Butter no Salt614055541.50.07136018844.300.243.410321035
CornmealWhole-grain Yellow Cornmeal3620365.050.491607696.4NANANA738134.5
Toasted Dried CoconutToasted Dried Coconut Meat5920470417NA5.140444NANANANANA5334
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried360012.41.830.312.880814NANANANANA52.533.8
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed6840691613NA7.560215NANANANANA5333.6
SorghumSorghum Grain329034.66.10.6515072125.3NANANA6710633.6
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
Dried CoconutDried Coconut Meat660064557207.06023773.5NANANA16368.833.2
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds446019436.70.7787.60538NANANANA18418633
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)1970213189NA2.33028NANANANANA2033
Blanched HazelnutsBlanched Hazelnuts Or Filberts629061246.70.58550170350.70.733.511013733
Blanched AlmondsNuts, almonds, blanched590052539.50.04124018746.300.344.69921432.8
Whole Sorghum FlourWhole-grain Sorghum Flour359033.45.30.6113.4NA76619.41.6134.76684.331.4
Pinyon Pine NutsDried Pinyon Pine Nuts6290610947.872490193NANANANA10711630.6
MilletRaw Millet378042.27.231.18200729NANANANA8511030
WalnutsEnglish Walnuts654065261.3913810137260.90.824.36715229
Roasted PecansDry Roasted Pecans7100743639.94196013640.60.40.440949528
Corn BranCrude Corn Bran22409.21.30.134.108560NANANA79083.628
CornYellow Corn Grain 365047.46.670.652107436.4NANANA739427
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry33607.11.360.162.040746NANANANANA14427
Barley flourBarley flour or meal3450163.350.776.9507458NANANA10110527
Roasted Macadamia NutsDry Roasted Macadamia Nuts71807611191.9613013441.40.70.740807826.5
RyeRye grain338016.31.971.086.607599.81.11.67.115110326.3
TriticaleTriticale3360213.660.618.530721NANANANANA13125.7
Medium Rye flourRye flour, medium3490151.80.9860754111.20.6911810925.4
PecansPecans nuts691072061.89.86206013939.70.40.439969225.3
Raw Pearled BarleyBarley, pearled, raw352011.62.440.555.0507778NANANA1569925
Roasted BuckwheatRoasted Buckwheat Groats3460275.90.627.660750NANANANA10311724.7
Oil Roasted PecansNuts, pecans, oil roasted, without salt added715075272.410.3226013039.70.40.439959224.7
BulgurDry Bulgur342013.32.320.235.1807594.1NANANA12512324.6
Dried BeechnutsNuts, beechnuts, dried576050057171840335NANANANANA6224.6
BrazilnutsDried Brazilnuts65906711610.36244011723.30023.37514324.3
CoconutRaw Coconut Meat354033529703.66015262.3NANANA9033.324.3
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3690397.361.65140784NANANANANA5024
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour361038.65.430.531707696.4NANANA7369.324
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled374044.58.371.8815.70773NANANANA1176424
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3630182.660.454.20798NANANANANA68.223
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)330034730803.8066.5NANANANA2236.323
BuckwheatBuckwheat3430347.40.789.60715NANANANA10013322
Wheat SproutsSprouted Wheat198012.72.060.265.30425NANANANA117521.4
Macronutrients in Top 100 Cereals & Nuts with the highest Iron content per 1 kg
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Iron per 1 kilogram.
Top 5 cereals & nuts with most amount of iron per 1 kilogram are:
- Crude Rice Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Crude Wheat Bran