Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.880.29
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1681.680.250.0220.53063.800002.355.360.37
CornstarchCornstarch78.70.0390.00700.020720NANANA0.710.20.37
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.970.39
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3090.590.120.0090.2065.20.15NANANA3.16.250.43
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.20.46
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2310.480.130.0230.11066NANANANANA5.50.46
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2310.440.120.0210.095066.3NANANANANA5.450.46
Dry Rice NoodlesRice noodles, dry82.40.460.130.0210.10660.099NANANA1.34.90.58
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.10.59
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.020.59
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.260.6
RiceRaw Regular Long-grain White Rice820.540.150.0250.12065.70.099NANANA1.075.860.66
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched83.30.480.130.0230.11066NANANANANA5.50.67
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched83.80.440.120.020.096066.3NANANANANA5.450.67
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.250.76
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant1990.54NANANANA67.3NANANANA1.86.360.77
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.270.78
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA4100.86
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.4110.95
Wheat FlourUnenriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.50.96
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles57.618.32.841.168.60300.14NANANA1.15.951
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.75101
SemolinaSemolina, unenriched83.30.880.130.0310.33060.7NANANANA3.2510.61.03
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.51.05
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.161.05
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry84.30.680.0970.0240.25062.4NANANANA3.629.561.1
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.161.2
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked810.450.090.0060.15066.2NANANANA2.275.521.3
Tapioca PearlsDry Tapioca Pearls83.80.0170.0040.0010.002074.32.8NANANA0.750.161.32
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.71.37
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.21.4
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.31.45
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.21.5
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.851.6
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.981.64
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.41.65
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.81.7
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.35121.8
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.61.92
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.761.98
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.452.13
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.93102.14
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.82.16
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.352.2
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.742.23
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.72.3
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.132.33
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.182.33
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.752.4
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.62.4
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA132.4
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.172.6
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.172.6
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.8112.6
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.042.62
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.022.67
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.62.73
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.37112.76
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.22.77
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.732.86
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.83112.97
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.63.05
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.73.06
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.84123.1
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.443.1
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.68113.1
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA123.1
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.73.18
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.33.24
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.53.24
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA11143.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.73.35
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2310.440.120.0210.095066.3NANANANANA5.453.37
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2310.480.130.0230.11066NANANANA0.695.53.44
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.85123.46
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.3113.47
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.863.54
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked83.80.440.120.020.096066.3NANANANA2.355.453.54
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched83.30.480.130.0230.11066NANANANA1.175.53.63
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.63.63
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.33.64
OatsOats775.320.940.0861.87051NANANANA8.17133.64
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA7113.73
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.53.73
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA106113.74
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.53.82
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.543.9
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.5133.94
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.2133.94
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.924
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.77134
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.934.1
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.49614.2
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.274.3
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.14.4
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.74.6
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.434.74
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.35.2
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.56.1
Macronutrients in Top 100 Cereals with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Iron per 300 calories.
Top 5 cereals with least amount of iron per 300 calories are:
- Unenriched White Rice Flour
- Cooked Gluten-free Pasta from Corn And Rice Flour
- Cornstarch
- Cooked Rice Noodles
- Cooked Glutinous White Rice