Cooked Rice NoodlesRice noodles, cooked2140.40.0460.0080.038047.60.06NANANA23.550.28
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1920.380.0770.0060.130420.099NANANA240.28
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2580.560.150.0260.120560.099NANANA0.795.340.4
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2580.420.110.020.091056.7NANANANANA4.720.4
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2580.380.10.0180.081057NANANANANA4.70.4
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour35520.30.0260.63075.500002.786.350.44
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.730.150.0340.15051.70.220.040.020.161.85.770.48
Cooked Corn PastaCooked Corn Gluten-free Pasta2501.450.20.020.63055.4NANANANA9.535.20.5
Rice FlourUnenriched White Rice Flour7262.80.770.130.6201590.24NANANA4.76120.69
Cooked CouscousCouscous, cooked2220.320.0580.0060.120460.2NANANA2.787.520.75
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3000.54NANANANA67.2NANANANA1.86.350.77
CornstarchCornstarch7560.0990.01800.0501810NANANA1.80.520.93
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1960.20.0380.0040.058042.5NANANANANA100.95
Cooked PastaPasta, cooked, unenriched, without added salt3141.850.350.0480.59061.21.10.060.0790.183.5711.50.99
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2600.360.050.0120.13054.7NANANANANA7.941.03
Cooked Brown RiceCooked Medium-grain Brown Rice2221.650.330.0260.56046.7NANANANA3.574.61.05
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2441.920.520.0220.7050.80.48000.483.185.441.1
Cooked Wild RiceWild rice, cooked2000.670.0970.190.24042.31.450.40.40.653.577.91.2
White Canned HominyHominy, canned, white1431.750.240.0240.77028.33NANANA4.962.941.23
Yellow Canned HominyHominy, canned, yellow1431.750.240.0240.77028.3NANANANA4.962.941.23
Cooked MilletMillet, cooked23620.340.0560.950470.26NANANA2.586.971.25
Dry Rice NoodlesRice noodles, dry7221.10.30.0520.2501590.24NANANA3.18121.4
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry7422.040.580.0340.6101610.650.040.220.423.57151.47
Boiled BuckwheatCooked Buckwheat Groats1831.230.270.0280.35039.61.80.20.40.795.366.71.6
RiceRaw Regular Long-grain White Rice7241.30.360.0620.2901590.24NANANA2.58141.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7141.150.310.0540.250157NANANANANA131.6
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched7101.030.280.0480.230157NANANANANA131.6
Cooked Oat BranOat bran, cooked79.41.70.320.030.64022.7NANANANA5.166.371.75
Light Rye FlourRye flour, light7082.640.30.160.9901521.850.180.281.131619.51.8
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7084.130.580.0561.780157NANANANA22151.85
Boiled BulgurCooked Bulgur1650.480.0830.0080.190370.2NANANA8.936.11.9
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2581.250.180.060.45052NANANANANA9.12.06
Dry CouscousCouscous, dry7461.270.230.0240.480154NANANANA9.9225.32.14
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2461.940.280.110.9050NANANANANA8.672.24
Wheat FlourUnenriched All-purpose White Wheat Flour7221.940.310.0440.7801510.54NANANA5.3620.52.32
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2580.560.150.0260.120560.099NANANA0.795.342.4
SemolinaSemolina, unenriched7142.10.30.0730.780145NANANANA7.74252.44
Long-grain Brown RiceRaw Long-grain Brown Rice7286.351.170.0641.9201511.3001.37.14152.56
Dry PastaDry Unenriched Pasta73630.550.0481.0701485.30.220.240.956.35262.58
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry7061.60.230.0580.60147NANANANA8.5322.52.6
Pearled BarleyCooked Pearled Barley2440.870.180.0420.380560.56NANANA7.544.52.64
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2580.380.10.0180.081057NANANANANA4.72.9
Cooked QuinoaQuinoa, cooked2383.80.460.171.93042.31.73NANANA5.568.732.96
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2580.420.110.020.091056.7NANANANA0.64.722.96
Tapioca PearlsDry Tapioca Pearls7100.040.010.0020.00401766.65NANANA1.80.383.14
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked7341.10.220.0160.380162NANANANA5.5613.53.18
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3162.980.470.0771.1NA62.51.70.140.140.49.1311.53.27
Cooked SpeltSpelt, cooked2521.7NANANA052.5NANANANA7.74113.3
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2963.40.480.0711.07059.71.50.140.140.47.74123.4
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles1034639.8429.601030.5NANANA3.7720.53.5
Cooked KamutCooked Khorasan Wheat2621.650.15NANA054.86.1NANANA8.5311.33.5
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2460.990.03400.03405300001.24.333.5
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.75153.57
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.730.150.0340.15051.70.220.040.020.161.85.773.6
Wild RiceRaw Wild Rice7082.140.310.60.7501494.96NANA1.3312.329.23.9
Brown Rice FlourRice flour, brown7205.51.10.0831.901521.3NANANA9.1314.33.93
Cooked TeffTeff, cooked2001.3NANANA039.4NANANANA5.567.684.07
Spinach Spaghetti Dry Spinach Spaghetti 7383.10.450.151.1201485.4NANANA2126.54.23
Wheat SproutsSprouted Wheat3932.520.410.0521.05084.4NANANANA2.2154.25
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.34.37
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.84.72
BulgurDry Bulgur6792.640.460.0461.0301510.81NANANA2524.44.9
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.34.9
Raw Pearled BarleyBarley, pearled, raw6992.30.480.11101541.6NANANA3119.74.96
Medium Rye flourRye flour, medium69330.360.191.201502.20.240.121.823.421.65.04
TriticaleTriticale6674.150.730.121.70143NANANANANA265.1
RyeRye grain6713.230.390.211.301511.940.220.321.43020.55.2
Barley flourBarley flour or meal6853.180.660.151.3801481.6NANANA20215.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry6671.40.270.0320.40148NANANANANA28.55.36
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.75.38
Corn BranCrude Corn Bran4451.830.260.0260.8101700NANANA15716.65.54
MilletRaw Millet7508.371.430.2340145NANANANA17225.97
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.76.23
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7185.30.70.121.7NA1455.160.40.41.220276.6
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry7422.040.580.0340.6101610.650.040.220.423.57156.6
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.3216.67
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.5166.85
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA277
Hulled BarleyBarley, hulled7034.560.960.22201461.6NANANA34.324.87.14
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.27.14
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.67.14
Whole Wheat PastaDry Whole-Wheat Pasta6995.80.850.142.101465.440.60.481.3518.327.57.2
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour6593.870.85NANA01482.02NANANA26197.36
Millet FlourMillet flour7588.431.060.0875.06NA1493.302.50.66.9521.37.8
Oat FlourPartially Debranned Oat Flour802183.20.296.3201301.600.20.9913297.94
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.3720258.06
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked7101.030.280.0480.230157NANANANA5.56138.4
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7241.30.360.0620.2901590.240.040.040.162.58148.55
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7141.150.310.0540.250157NANANANA2.78138.65
Enriched SemolinaSemolina, enriched7142.10.30.0730.780145NANANANA7.74258.65
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.2298.8
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.49.05
Raw QuinoaQuinoa, uncooked730121.40.525.90127NANANANA14289.07
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour7221.940.310.0440.7801510.54NANANA5.3620.59.2
Barley Malt flourBarley malt flour7163.650.770.191.701551.6NANANA1420.49.35
OatsOats77213.72.40.224.80132NANANANA2133.59.37
Dark Rye FlourRye flour, dark6454.40.530.291.801364.60.460.443.5747.231.69.86
SeitanVital wheat gluten7343.670.540.0951.5027.40NANANA1.214910.3
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.210.7
Oat BranRaw Oat Bran488142.640.245.2501312.88NANANA30.634.310.7
Macronutrients in Top 100 Cereals with the lowest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Iron per 7 ounces.
Top 5 cereals with least amount of iron per 7 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