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
Coconut WaterCoconut Water (liquid From Coconuts)37.70.40.3500.00407.365.18NANANA2.21.430.58
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
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1110.380.0560.010.089025NANANANANA1.631.05
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
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled3334.561.230.561.87063.5NANANANA9.5310.51.2
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
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)40141.336.6NA0.45011NANANANANA3.21.6
Cooked Oat BranOat bran, cooked79.41.70.320.030.64022.7NANANANA5.166.371.75
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted4115.361.450.662.2079.6NANANANA1212.31.8
Roasted European ChestnutsNuts, chestnuts, european, roasted4864.370.820.181.54010521NANANA106.31.8
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
Peeled European ChestnutsPeeled Raw European Chestnuts3892.50.470.110.87087.7NANANANANA3.231.87
Lotus SeedsRaw Lotus Seeds1771.050.170.0540.57034.3NANANANANA8.21.9
Boiled BulgurCooked Bulgur1650.480.0830.0080.190370.2NANANA8.936.11.9
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3041.50.220.0380.35066.8NANANANANA5.71.92
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled4234.50.840.191.6090NANANANA164.82
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
Glazed WalnutsNuts, walnuts, glazed992717.1NANA09463.8NANANA7.1416.42.56
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
Chinese ChestnutsRaw Chinese Chestnuts4452.20.330.0560.51097NANANANANA8.332.8
Japanese ChestnutsRaw Japanese Chestnuts3061.050.150.0260.24069.3NANANANANA4.472.88
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
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted4742.360.350.060.550104NANANANANA8.92.98
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes90555.552.400.440103730.021.057219.66.23
Tapioca PearlsDry Tapioca Pearls7100.040.010.0020.00401766.65NANANA1.80.383.14
Almond pasteNuts, almond paste909555.20.391109572NANANA9.53183.18
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked7341.10.220.0160.380162NANANANA5.5613.53.18
Coconut MilkRaw Coconut Milk45647.34200.520116.63NANANA4.374.543.25
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
Boiled European ChestnutsBoiled and Steamed European Chestnuts2602.740.520.120.97055NANANANANA3.973.43
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
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted3991.60.230.040.37089.6NANANANANA5.94.17
HickorynutsDried Hickorynuts1304128142.0841036.2NANANANA12.725.24.2
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
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)655696100.75013NANANANA4.377.24.52
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried7203.60.530.0890.830158NANANANANA13.54.54
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.84.72
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled7428.831.660.373.10153NANANANA23.212.74.72
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled7327.761.460.332.740156NANANANANA9.944.74
BrazilnutsDried Brazilnuts1308133320.07148.3023.34.62004.621528.44.82
CoconutRaw Coconut Meat70366.55900.73030.212.4NANANA186.64.82
BulgurDry Bulgur6792.640.460.0461.0301510.81NANANA2524.44.9
Dried BeechnutsNuts, beechnuts, dried11439911.33.3736.5066.5NANANANANA12.34.9
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.34.9
Oil Roasted PecansNuts, pecans, oil roasted, without salt added141914914.42.0544.80267.880.0790.0797.741918.34.9
Raw Pearled BarleyBarley, pearled, raw6992.30.480.11101541.6NANANA3119.74.96
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.7419185.02
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
Roasted Macadamia NutsDry Roasted Macadamia Nuts142515123.70.392.6026.68.20.140.147.941615.55.26
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
Macronutrients in Top 100 Cereals & Nuts with the lowest Iron content per 7 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 7 ounces.
Top 5 cereals & nuts 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