Cooked Rice NoodlesRice noodles, cooked1080.20.0230.0040.0190240.03NANANA11.80.14
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked970.190.0390.0030.0660210.05NANANA12.020.14
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt1300.280.0770.0130.0620280.05NANANA0.42.70.2
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched1300.210.0570.010.046028.6NANANANANA2.380.2
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched1300.190.0510.0090.041028.7NANANANANA2.360.2
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour17910.150.0130.3203800001.43.20.22
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1230.370.0740.0170.0740260.110.020.010.080.92.90.24
Cooked Corn PastaCooked Corn Gluten-free Pasta1260.730.10.010.32028NANANANA4.82.630.25
Coconut WaterCoconut Water (liquid From Coconuts)190.20.1800.00203.72.6NANANA1.10.720.29
Rice FlourUnenriched White Rice Flour3661.420.390.0670.310800.12NANANA2.45.950.35
Cooked CouscousCouscous, cooked1120.160.0290.0030.06023.20.1NANANA1.43.80.38
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant1510.27NANANANA34NANANANA0.93.20.39
CornstarchCornstarch3810.050.00900.0250910NANANA0.90.260.47
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked990.10.0190.0020.029021.4NANANANANA5.060.48
Cooked PastaPasta, cooked, unenriched, without added salt1580.930.180.0240.30310.560.030.040.091.85.80.5
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked1310.180.0250.0060.066027.5NANANANANA40.52
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts560.190.0280.0050.045012.6NANANANANA0.820.53
Cooked Brown RiceCooked Medium-grain Brown Rice1120.830.170.0130.28023.5NANANANA1.82.320.53
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1230.970.260.0110.36025.60.24000.241.62.740.56
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1682.30.620.280.94032NANANANA4.85.30.6
Cooked Wild RiceWild rice, cooked1010.340.0490.0950.12021.30.730.20.20.331.840.6
White Canned HominyHominy, canned, white720.880.120.0120.39014.31.5NANANA2.51.480.62
Yellow Canned HominyHominy, canned, yellow720.880.120.0120.39014.3NANANANA2.51.480.62
Cooked MilletMillet, cooked11910.170.0280.48023.70.13NANANA1.33.50.63
Dry Rice NoodlesRice noodles, dry3640.560.150.0260.120800.12NANANA1.65.950.7
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry3741.030.290.0170.310810.330.020.110.211.87.50.74
Boiled BuckwheatCooked Buckwheat Groats920.620.130.0140.170200.90.10.20.42.73.380.8
RiceRaw Regular Long-grain White Rice3650.660.180.0310.150800.12NANANA1.37.130.8
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched3600.580.160.0270.13079.3NANANANANA6.60.8
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched3580.520.140.0240.11079NANANANANA6.50.8
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)2022118.4NA0.2305.6NANANANANA1.60.81
Cooked Oat BranOat bran, cooked400.860.160.0150.32011.4NANANANA2.63.20.88
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2072.70.730.331.1040NANANANA66.20.9
Roasted European ChestnutsNuts, chestnuts, european, roasted2452.20.410.0930.7805310.6NANANA5.13.170.91
Light Rye FlourRye flour, light3571.330.150.0830.5076.70.930.090.140.5789.80.91
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3572.080.290.0280.9079.3NANANANA117.460.93
Peeled European ChestnutsPeeled Raw European Chestnuts1961.250.240.0530.44044NANANANANA1.630.94
Lotus SeedsRaw Lotus Seeds890.530.0880.0270.29017.3NANANANANA4.130.95
Boiled BulgurCooked Bulgur830.240.0420.0040.094018.60.1NANANA4.53.080.96
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts1530.760.110.0190.18033.6NANANANANA2.880.97
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.421
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1300.630.0910.030.23026NANANANANA4.61.04
Dry CouscousCouscous, dry3760.640.120.0120.24077.4NANANANA512.81.08
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg1240.980.140.0550.45025NANANANANA4.371.13
Wheat FlourUnenriched All-purpose White Wheat Flour3640.980.160.0220.39076.30.27NANANA2.710.31.17
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked1300.280.0770.0130.0620280.05NANANA0.42.71.2
SemolinaSemolina, unenriched3601.050.150.0370.39073NANANANA3.912.71.23
Glazed WalnutsNuts, walnuts, glazed50035.73.57NANA047.632NANANA3.68.281.3
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.541.3
Dry PastaDry Unenriched Pasta3711.50.280.0240.54074.72.670.110.120.483.2131.3
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry3560.810.120.0290.3074NANANANA4.311.41.32
Pearled BarleyCooked Pearled Barley1230.440.0930.0210.19028.20.28NANANA3.82.261.33
Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.21.4
Japanese ChestnutsRaw Japanese Chestnuts1540.530.0780.0130.12035NANANANANA2.251.45
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1300.190.0510.0090.041028.7NANANANANA2.361.46
Cooked QuinoaQuinoa, cooked1201.920.230.0850.97021.30.87NANANA2.84.41.5
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked1300.210.0570.010.046028.6NANANANA0.32.381.5
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2391.20.180.030.28052.4NANANANANA4.51.5
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes4562826.400.2205236.80.010.5336.29.93.131.5
Tapioca PearlsDry Tapioca Pearls3580.020.0050.0010.002088.73.35NANANA0.90.191.58
Almond pasteNuts, almond paste45827.72.630.25.5804836.3NANANA4.891.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked3700.550.110.0080.19081.7NANANANA2.86.81.6
Coconut MilkRaw Coconut Milk230242100.2605.543.34NANANA2.22.31.64
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1591.50.240.0390.55NA31.50.850.070.070.24.65.821.65
Cooked SpeltSpelt, cooked1270.85NANANA026.4NANANANA3.95.51.67
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1491.70.240.0360.540300.750.070.070.23.961.72
Boiled European ChestnutsBoiled and Steamed European Chestnuts1311.380.260.0580.49027.8NANANANANA21.73
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles52131.74.932150520.25NANANA1.910.31.76
Cooked KamutCooked Khorasan Wheat1320.830.077NANA027.63.07NANANA4.35.71.76
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared1240.50.01700.017026.800000.62.181.77
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.51.8
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked1230.370.0740.0170.0740260.110.020.010.080.92.91.8
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.71.96
Brown Rice FlourRice flour, brown3632.780.560.0420.95076.50.66NANANA4.67.231.98
Cooked TeffTeff, cooked1010.65NANANA020NANANANA2.83.872.05
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted2010.80.120.020.19045NANANANANA2.972.1
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.72.12
Spinach Spaghetti Dry Spinach Spaghetti 3721.570.230.0740.570752.72NANANA10.613.42.13
Wheat SproutsSprouted Wheat1981.270.210.0260.53042.5NANANANA1.17.52.14
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.32.2
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)33034.730.800.3806.65NANANANA2.23.632.28
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3631.80.270.0450.42079.8NANANANANA6.822.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3613.860.540.0531.70770.64NANANA7.36.932.38
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3744.450.840.191.57077.3NANANANA11.76.42.38
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3693.90.740.171.4078.4NANANANANA52.4
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.32.43
CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.332.43
BulgurDry Bulgur3421.330.230.0230.520760.41NANANA12.512.32.46
Dried BeechnutsNuts, beechnuts, dried576505.71.718.4033.5NANANANANA6.22.46
Roasted BuckwheatRoasted Buckwheat Groats3462.70.590.0620.77075NANANANA10.311.72.47
Oil Roasted PecansNuts, pecans, oil roasted, without salt added71575.27.241.0322.60133.970.040.043.99.59.22.47
Raw Pearled BarleyBarley, pearled, raw3521.160.240.0550.51077.70.8NANANA15.69.92.5
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.172.53
Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.912112.54
TriticaleTriticale3362.10.370.0610.85072NANANANANA132.57
RyeRye grain3381.630.20.110.660760.980.110.160.711510.32.63
Roasted Macadamia NutsDry Roasted Macadamia Nuts71876120.21.3013.44.140.070.07487.82.65
Barley flourBarley flour or meal3451.60.340.0770.7074.50.8NANANA1010.52.68
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3360.710.140.0160.2074.6NANANANANA14.42.7
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.42.7
Macronutrients in Top 100 Cereals & Nuts with the lowest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by least amount of Iron per 100 grams.
Top 5 cereals & nuts with least amount of iron per 100 grams are:
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice
- Cooked Medium-grain White Rice
- Cooked Short-grain White Rice