TeffRaw Teff166510.82.040.614.25NA3328.352.133.32.836.360.334.6
Raw AmaranthUncooked Amaranth Grain1683326.60.1912.402967.670.0451.226.3530.461.534.5
Soft White WheatWheat, soft white15429.031.670.163.6303421.86NANANA57.648.524.4
OatsOats176431.35.520.5110301NANANANA4876.621.4
Hard white WheatWheat, hard white15517.761.260.163.2403441.86NANANA55.351.320.7
Raw SpeltUncooked Spelt1533111.840.295.40318311.13.82.6848.56620
Buckwheat FlourWhole-groat Buckwheat Flour1520143.070.323.98032011.8NANA7.745.457.218.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour15068.851.95NANA03384.63NANANA59.443.617
Whole Wheat PastaDry Whole-Wheat Pasta159713.31.940.324.82033312.41.361.13.141.76316.4
Whole Wheat FlourWhole-grain Wheat Flour154211.31.950.334.9603261.860.2301.6348.56016.3
Hard Red Spring WheatWheat, hard red spring14928.71.420.163.303091.86NANANA55.37016.3
Durum WheatWheat, durum153811.22.060.224.20323NANANANANA6216
CornmealWhole-grain Yellow Cornmeal164216.32.30.227.203492.9NANANA333715.6
SorghumSorghum Grain149215.72.770.296.77032711.5NANANA30.44815.2
Whole Sorghum FlourWhole-grain Sorghum Flour1628152.40.286.06NA3488.80.735.942.133038.214.2
MilletRaw Millet1715193.280.549.140330NANANANA38.65013.7
CornYellow Corn Grain 165621.53.030.299.503372.9NANANA3342.712.3
RyeRye grain15337.40.890.49303444.450.50.733.2268.54712
Roasted BuckwheatRoasted Buckwheat Groats156912.32.70.283.470340NANANANA46.753.211.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour163717.52.460.247.7403492.9NANANA3331.410.8
BuckwheatBuckwheat155615.43.360.354.360324NANANANA45.4609.98
Wheat SproutsSprouted Wheat8985.760.930.122.40193NANANANA5349.7
Cooked TeffTeff, cooked4582.95NANANA090NANANANA12.717.69.3
Wild RiceRaw Wild Rice16194.90.711.361.7034011.3NANA3.0428678.9
Brown RiceRaw Medium-grain Brown Rice1642122.430.194.160346NANANANA15.4348.16
Cooked KamutCooked Khorasan Wheat5993.760.35NANA012514NANANA19.5268
Cooked Whole-wheat PastaPasta, whole-wheat, cooked6767.761.10.162.4401363.40.320.320.9117.7277.8
Cooked SpeltSpelt, cooked5763.86NANANA0120NANANANA17.7257.57
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7216.81.10.182.47NA1433.860.320.320.912126.47.5
Cooked QuinoaQuinoa, cooked5448.71.050.394.40973.95NANANA12.7206.76
Long-grain Brown RiceRaw Long-grain Brown Rice166514.52.70.154.40346300316.334.25.85
Boiled BuckwheatCooked Buckwheat Groats4172.80.610.0640.790904.10.450.911.812.215.33.63
Cooked MilletMillet, cooked5404.540.780.132.1801070.59NANANA5.9162.86
Cooked Wild RiceWild rice, cooked4581.540.220.430.540973.30.910.911.58.16182.72
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked5584.41.180.051.601161.1001.17.2612.42.54
Cooked Brown RiceCooked Medium-grain Brown Rice5083.760.750.0591.30107NANANANA8.1610.52.4
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5940.820.110.0270.30125NANANANANA182.36
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked4490.450.0860.0090.13097NANANANANA232.18
Cooked CouscousCouscous, cooked5080.730.130.0140.2701050.45NANANA6.35171.72
Cooked Corn PastaCooked Corn Gluten-free Pasta5723.30.460.0451.430127NANANANA21.8121.13
Cooked Rice NoodlesRice noodles, cooked4900.910.10.0180.08601090.14NANANA4.548.10.64
Macronutrients in Top 40 Whole Cereals with the highest Iron content per 1 lb
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by most amount of Iron per 1 pound.
Top 5 whole cereals with most amount of iron per 1 pound are:
- Raw Teff
- Uncooked Amaranth Grain
- Soft White Wheat
- Oats
- Hard white Wheat