Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.630.096
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour560.560.0840.0070.18021.300000.781.80.12
CornstarchCornstarch26.20.0130.00200.0070240NANANA0.240.0680.12
Cooked Rice NoodlesRice noodles, cooked930.190.0210.0040.018022.20.028NANANA0.931.660.13
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1030.20.040.0030.068021.70.052NANANA1.032.10.14
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt770.220.0590.010.048021.70.038NANANA0.312.070.15
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched770.160.0440.0080.035022NANANANANA1.830.15
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched770.150.0390.0070.032022NANANANANA1.80.15
Dry Rice NoodlesRice noodles, dry27.50.150.0420.0070.0340220.033NANANA0.441.630.19
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.370.2
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.4820.2
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.10.2
RiceRaw Regular Long-grain White Rice27.40.180.0490.0080.040220.033NANANA0.361.950.22
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched27.80.160.0440.0080.036022NANANANANA1.840.22
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched280.150.0390.0070.032022NANANANANA1.80.22
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.750.25
Glazed WalnutsNuts, walnuts, glazed207.140.71NANA09.56.43NANANA0.721.660.26
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant66.20.18NANANANA22.4NANANANA0.62.10.26
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.10.26
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.40.29
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.670.32
Wheat FlourUnenriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.840.32
HickorynutsDried Hickorynuts15.29.81.070.163.1402.78NANANANA0.971.940.32
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes226.145.800.049011.48.060.0020.127.942.170.690.33
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles196.10.950.392.8609.960.048NANANA0.3620.34
Cooked CouscousCouscous, cooked89.30.140.0260.0030.054020.70.089NANANA1.253.40.34
SemolinaSemolina, unenriched27.80.290.0420.010.11020.2NANANANA1.13.520.34
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1410.510.143.1501.80.560.0060.0060.551.331.30.35
Almond pasteNuts, almond paste226.060.570.0431.2010.47.9NANANA1.051.970.35
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.50.35
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.050.35
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled59.51.370.370.170.56019NANANANA2.863.150.36
PecansPecans nuts14.510.40.890.143020.570.0060.0060.561.41.330.37
BrazilnutsDried Brazilnuts15102.450.0053.701.80.35000.351.142.170.37
Roasted Macadamia NutsDry Roasted Macadamia Nuts1410.61.660.0270.1801.860.580.010.010.561.11.10.37
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry280.230.0320.0080.085021NANANANA1.23.20.37
Roasted European ChestnutsNuts, chestnuts, european, roasted410.90.170.0380.32021.64.33NANANA2.11.30.37
Roasted PecansDry Roasted Pecans1410.50.880.142.7601.90.570.0060.0060.561.321.340.39
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked76.30.140.0190.0050.05021NANANANANA3.050.4
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)49.510.39.13NA0.1102.76NANANANANA0.80.4
Dried BeechnutsNuts, beechnuts, dried17.48.70.990.33.205.8NANANANANA1.080.43
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked270.150.030.0020.051022NANANANA0.761.840.43
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted48.31.30.350.160.53019.4NANANANA2.930.43
Tapioca PearlsDry Tapioca Pearls280.0060.00100.001024.80.94NANANA0.250.0530.44
WalnutsEnglish Walnuts15.39.970.941.45.8202.10.40.0140.0120.371.022.330.44
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.230.46
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.070.47
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled471.060.20.0450.37021.4NANANANA3.81.140.47
Peeled European ChestnutsPeeled Raw European Chestnuts510.640.120.0270.22022.5NANANANANA0.830.48
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1010.10.0190.0020.029021.7NANANANANA5.10.48
Pinyon Pine NutsDried Pinyon Pine Nuts169.71.50.133.9603.07NANANANA1.71.840.49
Dried PilinutsNuts, pilinuts, dried14114.34NA1.0600.55NANANANANA1.50.49
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed14.6108.96NA0.1103.15NANANANANA0.770.49
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.070.5
Dried CoconutDried Coconut Meat159.788.6700.1103.61.1NANANA2.471.040.5
Macadamia NutsRaw Macadamia Nuts1410.61.680.0290.1801.920.640.010.010.621.21.10.51
Blanched HazelnutsBlanched Hazelnuts Or Filberts169.720.740.0090.8702.70.550.0110.0110.531.752.180.52
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.950.53
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.2720.55
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.130.55
Blanched AlmondsNuts, almonds, blanched178.90.670.0012.103.160.7800.0050.761.683.630.56
Plain Almond ButterPlain Almond Butter no Salt16.39.040.680.0012.203.070.7200.0030.711.683.40.57
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.60.57
Toasted Dried CoconutToasted Dried Coconut Meat177.947.04NA0.08707.5NANANANANA0.90.57
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.950.59
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added16.59.10.6902.2302.90.7500.0070.721.733.50.61
Roasted AlmondsDry Roasted Almonds16.78.80.680.0022.1603.50.810.0020.0020.791.823.50.62
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted420.50.0730.0130.12022NANANANANA1.870.63
Chinese ChestnutsRaw Chinese Chestnuts44.60.50.0730.0130.12022NANANANANA1.880.63
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried27.50.50.0730.0120.12022NANANANANA1.880.63
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts65.40.50.0730.0120.12022NANANANANA1.90.63
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled26.71.20.220.050.42020.7NANANANA3.131.70.64
AlmondsNuts, almonds17.38.620.660.0012.1303.720.750.0190.0290.682.163.650.64
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.860.64
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled271.060.20.0450.37021.3NANANANANA1.360.65
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt178.560.90.0125.6304.140.47NANANA1.93.320.65
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.90.66
Sunflower Seed ButterSunflower Seed Butter no Salt16.28.950.760.0081.5803.781.7001.70.922.80.67
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts15.59.660.70.0091.302.720.760.0110.0110.741.462.330.68
CoconutRaw Coconut Meat28.29.468.400.104.31.76NANANA2.540.940.69
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)30.310.59.300.1102NANANANA0.671.10.69
Pistachio NutsRaw Pistachio Nuts188.11.050.0522.504.851.370.0430.0571.231.93.60.7
Roasted PistachiosDry Roasted Pistachio Nuts17.580.990.0372.304.941.350.0380.0441.241.83.70.7
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.80.71
Coconut MilkRaw Coconut Milk43.510.49.200.1102.41.45NANANA0.9610.71
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.40.71
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.60.72
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.10.73
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds22.44.350.820.0171.96012NANANANA4.134.160.74
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.60.74
HazelnutsNuts, hazelnuts or filberts169.670.710.0141.2502.660.690.0110.0110.671.542.40.75
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.90.76
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.040.78
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.060.78
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.90.8
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.520.8
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry29.80.210.040.0050.061022.2NANANANANA4.280.8
Pine NutsDried Pine Nuts15100.730.0244.9301.940.530.010.010.510.552.030.82
Cashew ButterPlain Cashew Butter no Salt178.41.660.0291.404.7NANANANA0.3430.86
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.060.86
Macronutrients in Top 100 Cereals & Nuts with the lowest Iron content per 100 kcal
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 calories.
Top 5 cereals & nuts with least amount of iron per 100 calories are:
- Unenriched White Rice Flour
- Cooked Gluten-free Pasta from Corn And Rice Flour
- Cornstarch
- Cooked Rice Noodles
- Cooked Glutinous White Rice