Cooked Rice NoodlesRice noodles, cooked1530.280.0330.0060.0270340.043NANANA1.42.540.2
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1370.270.0550.0040.0940300.071NANANA1.42.860.2
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt1840.40.110.0180.0880400.071NANANA0.573.80.28
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched1840.30.0810.0140.065040.5NANANANANA3.370.28
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched1840.270.0720.0130.058040.7NANANANANA3.350.28
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2541.40.210.0180.45054000024.540.31
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1740.520.10.0240.10370.160.0280.0140.111.284.120.34
Cooked Corn PastaCooked Corn Gluten-free Pasta1791.030.140.0140.45039.6NANANANA6.83.730.35
Coconut WaterCoconut Water (liquid From Coconuts)270.280.2500.00305.263.7NANANA1.561.020.41
Rice FlourUnenriched White Rice Flour51920.550.0950.4401140.17NANANA3.48.430.5
Cooked CouscousCouscous, cooked1590.230.0410.0040.0850330.14NANANA25.370.54
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant2140.38NANANANA48NANANANA1.284.540.55
CornstarchCornstarch5400.0710.01300.03501290NANANA1.280.370.67
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1400.140.0270.0030.041030.4NANANANANA7.170.68
Cooked PastaPasta, cooked, unenriched, without added salt2241.30.250.0340.42043.70.790.0430.0570.132.558.220.71
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked1860.260.0350.0090.094039NANANANANA5.670.74
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts79.40.270.040.0070.064018NANANANANA1.160.75
Cooked Brown RiceCooked Medium-grain Brown Rice1591.180.230.0180.4033.3NANANANA2.553.30.75
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1741.370.370.0160.5036.30.34000.342.273.90.79
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2383.260.880.41.34045.4NANANANA6.87.50.85
Cooked Wild RiceWild rice, cooked1430.480.0690.130.17030.21.030.280.280.472.555.660.85
White Canned HominyHominy, canned, white1021.250.170.0170.55020.22.14NANANA3.542.10.88
Yellow Canned HominyHominy, canned, yellow1021.250.170.0170.55020.2NANANANA3.542.10.88
Cooked MilletMillet, cooked1691.40.240.040.68033.60.18NANANA1.844.980.89
Dry Rice NoodlesRice noodles, dry5160.790.220.0370.1801140.17NANANA2.278.430.99
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry5301.460.420.0240.4301150.470.0280.160.32.5510.61.05
Boiled BuckwheatCooked Buckwheat Groats1300.880.190.020.25028.31.280.140.280.573.834.81.13
RiceRaw Regular Long-grain White Rice5170.940.260.0440.2101130.17NANANA1.84101.13
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched5100.820.220.0380.180112NANANANANA9.371.13
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5070.740.20.0340.160112NANANANANA9.21.13
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)28629.526NA0.3207.9NANANANANA2.31.15
Cooked Oat BranOat bran, cooked56.71.20.230.0210.46016.2NANANANA3.74.551.25
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2933.831.030.471.57057NANANANA8.58.81.28
Roasted European ChestnutsNuts, chestnuts, european, roasted3473.10.590.131.107515NANANA7.234.51.3
Light Rye FlourRye flour, light5061.90.210.120.7101091.30.130.20.8111.3141.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5062.950.410.041.270112NANANANA15.610.61.3
Peeled European ChestnutsPeeled Raw European Chestnuts2781.770.330.0750.62062.6NANANANANA2.31.33
Lotus SeedsRaw Lotus Seeds1260.750.120.0380.4024.5NANANANANA5.851.35
Boiled BulgurCooked Bulgur1180.340.060.0060.13026.30.14NANANA6.384.371.36
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts2171.080.160.0270.25047.7NANANANANA4.11.37
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3023.20.60.131.13064.6NANANANA11.53.431.43
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1840.890.130.0430.32037NANANANANA6.51.47
Dry CouscousCouscous, dry5330.910.170.0170.340110NANANANA7.1181.53
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg1761.40.20.0780.64035.6NANANANANA6.21.6
Wheat FlourUnenriched All-purpose White Wheat Flour5161.40.220.0310.5501080.38NANANA3.8314.61.66
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked1840.40.110.0180.0880400.071NANANA0.573.81.7
SemolinaSemolina, unenriched5101.50.210.0520.560103NANANANA5.53181.74
Glazed WalnutsNuts, walnuts, glazed70950.65.06NANA067.545.6NANANA5.111.71.83
Long-grain Brown RiceRaw Long-grain Brown Rice5204.540.840.0451.3701080.94000.945.110.71.83
Dry PastaDry Unenriched Pasta5262.140.390.0340.7701063.80.160.170.684.5418.51.84
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry5051.150.160.0410.430105NANANANA6.1161.87
Pearled BarleyCooked Pearled Barley1740.620.130.030.270400.4NANANA5.43.21.9
Chinese ChestnutsRaw Chinese Chestnuts3181.570.230.040.37069.6NANANANANA5.952
Japanese ChestnutsRaw Japanese Chestnuts2180.750.110.0180.17049.5NANANANANA3.22.06
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1840.270.0720.0130.058040.7NANANANANA3.352.07
Cooked QuinoaQuinoa, cooked1702.720.330.121.40301.23NANANA3.976.242.1
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked1840.30.0810.0140.065040.5NANANANA0.433.372.1
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted3391.70.250.0430.39074.2NANANANANA6.352.13
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes64639.737.400.31073.5520.0140.7551.3144.442.14
Tapioca PearlsDry Tapioca Pearls5070.0280.0070.0010.00301264.75NANANA1.280.272.24
Almond pasteNuts, almond paste64939.33.730.287.9067.851.4NANANA6.812.82.27
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked5240.780.160.0110.270116NANANANA3.979.652.27
Coconut MilkRaw Coconut Milk32633.83000.3707.854.73NANANA3.13.252.32
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina2252.130.340.0550.77NA44.71.20.0990.0990.286.528.252.34
Cooked SpeltSpelt, cooked1801.2NANANA037.5NANANANA5.537.82.37
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2112.420.340.0510.76042.61.060.0990.0990.285.538.52.44
Boiled European ChestnutsBoiled and Steamed European Chestnuts1861.960.370.0820.69039.3NANANANANA2.832.45
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles7394572.8621073.60.35NANANA2.714.62.5
Cooked KamutCooked Khorasan Wheat1871.180.11NANA0394.35NANANA6.18.12.5
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared1760.710.02400.02403800000.853.12.5
Brown RiceRaw Medium-grain Brown Rice5133.80.760.0581.30108NANANANA4.810.62.55
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked1740.520.10.0240.10370.160.0280.0140.111.284.122.57
Wild RiceRaw Wild Rice5061.530.220.430.5301063.54NANA0.958.8212.78
Brown Rice FlourRice flour, brown5153.940.790.061.3501080.94NANANA6.5210.22.8
Cooked TeffTeff, cooked1430.92NANANA028NANANANA3.975.52.9
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted2851.130.170.0280.26064NANANANANA4.22.98
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.07183
Spinach Spaghetti Dry Spinach Spaghetti 5272.230.320.10.801063.86NANANA15193
Wheat SproutsSprouted Wheat2811.80.290.0370.75060.3NANANANA1.5610.63.03
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.83.1
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)4684943.600.5409.43NANANANA3.15.153.23
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried5152.570.380.0640.590113NANANANANA9.673.25
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.823.37
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled5306.31.20.272.230110NANANANA16.69.063.37
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled5235.541.040.231.960111NANANANANA7.13.4
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.33.44
CoconutRaw Coconut Meat50247.54200.52021.68.83NANANA12.84.723.44
BulgurDry Bulgur4851.90.330.0330.7301080.58NANANA17.717.43.5
Dried BeechnutsNuts, beechnuts, dried816718.12.426047.5NANANANANA8.83.5
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.63.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added101310710.31.4632018.45.630.0570.0575.5313.5133.5
Raw Pearled BarleyBarley, pearled, raw4991.640.350.0780.7201101.13NANANA22143.54
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.6133.6
Medium Rye flourRye flour, medium4952.150.260.140.8501071.560.170.0851.2816.715.43.6
TriticaleTriticale4762.960.520.0861.20102NANANANANA18.53.64
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.73.73
Roasted Macadamia NutsDry Roasted Macadamia Nuts1018108170.281.850195.870.0990.0995.6711.3113.76
Barley flourBarley flour or meal4892.270.470.110.9901061.13NANANA14.3153.8
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry47610.190.0230.290106NANANANANA20.43.83
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.43.84
Macronutrients in Top 100 Cereals & Nuts with the lowest Iron content per 5 oz
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by least amount of Iron per 5 ounces.
Top 5 cereals & nuts with least amount of iron per 5 ounces are:
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice
- Cooked Medium-grain White Rice
- Cooked Short-grain White Rice