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Cereals
Rice BranCrude Rice Bran00.870.0910.82.341.3NA200001.560.65.87
Wheat BranCrude Wheat Bran00.240.276.310.6NA36.60000.690.884.9
Cooked Oat BranOat bran, cooked00.40.0850.360.540.063NA15000NANA2.2
Oat BranRaw Oat Bran00.480.0890.380.610.067NA210000.411.32.2
TeffRaw Teff00.110.0740.920.260.13NANANANANA0.0220.522.08
Raw AmaranthUncooked Amaranth Grain00.0310.0540.250.390.16NA2201.1300.3202.05
Cooked TeffTeff, cooked00.180.0330.9NA0.096NA180NANANANA2.03
Wheat GermCrude Wheat Germ00.520.141.90.630.36NA78000NANA1.74
Soft White WheatWheat, soft white00.120.0311.40.250.11NA120000.30.561.58
Dark Rye FlourRye flour, dark0.310.0970.0771.30.450.14NA100000.841.81.53
SeitanVital wheat gluten000000NA0000001.4
Chow MeinChow Mein Chinese Noodles00.120.0841NA0.009NA26.50000.181.131.37
Hard white WheatWheat, hard white00.110.0321.30.280.11NA110000.30.561.33
Cooked KamutCooked Khorasan WheatNA0.0720.0231.75NA0.053NA8.330NANA0.18NA1.33
Cooked SpeltSpelt, cooked00.0810.0242.02NA0.063NA10.200NA0.2NA1.3
Raw SpeltUncooked Spelt00.110.0332.020.320.0683.0813.300NA0.231.071.3
Barley Malt flourBarley malt flour0.280.0860.0851.560.160.18NA10.500.1700.160.611.3
Corn BranCrude Corn Bran1.80.0040.0451.220.280.068NA1.80000.190.131.25
Raw QuinoaQuinoa, uncooked0.270.0980.0860.410.210.13NA500NA00.6601.24
Cooked QuinoaQuinoa, cooked00.0890.0920.34NA0.1NA350000.5301.24
OatsOats00.20.0360.250.350.0315.6314.4000NANA1.2
Buckwheat FlourWhole-groat Buckwheat Flour00.120.0571.840.130.174.5160000.0962.11.2
Enriched SemolinaSemolina, enriched00.230.161.660.160.029NA510000.072NA1.2
Boiled BulgurCooked Bulgur00.0690.0341.20.410.1NA21.70000.0120.61.16
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.10.0662.10.180.062NA140000.150.41.15
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.0890.0571.60.30.058NA8.43NA000.160.571.1
Hard Red Spring WheatWheat, hard red spring00.150.0331.740.280.1NA130000.310.581.1
Pearled BarleyCooked Pearled Barley00.0670.051.680.110.093NA130000.0080.651.1
Wheat SproutsSprouted Wheat00.110.0781.560.480.13NA1901.30NANA1.1
Whole Wheat FlourWhole-grain Wheat Flour00.150.0491.460.180.12NA130000.210.561.06
Durum WheatWheat, durum00.120.03620.280.12NA12.7000NANA1.04
Millet FlourMillet flourNA0.110.0191.580.330.097NA11NA0NA0.0290.211.03
Whole Wheat PastaDry Whole-Wheat PastaNA0.120.0622.470.250.08NA19.60NA00.130.41.03
SorghumSorghum Grain00.10.0291.120.110.13NA6.080000.15NA1.02
Hulled BarleyBarley, hulled0.280.180.0811.30.080.09NA5.370000.160.621
Oat FlourPartially Debranned Oat Flour00.170.0310.360.050.031NA7.920000.170.790.99
CornmealWhole-grain Yellow Cornmeal3.040.110.05610.120.084NA6.90000.120.0830.95
Whole Sorghum FlourWhole-grain Sorghum Flour00.0920.0171.250.150.091NA6.96NA0.22NA0.141.80.87
Boiled BuckwheatCooked Buckwheat Groats00.0430.0421.020.390.084NA15.20000.0982.070.87
White Canned HominyHominy, canned, white00.0040.0080.0460.210.007NA1.400.4200.0690.280.86
Yellow Canned HominyHominy, canned, yellowNA0.0040.0080.0460.210.007NA1.4000NANA0.86
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.140.0390.960.280.071NA18000NANA0.8
Cooked Spinach SpaghettiSpaghetti, spinach, cooked6.150.0750.0791.180.140.074NA9.23000NANA0.8
MilletRaw Millet00.110.0771.250.220.1322.50000.0130.240.8
RyeRye grain0.30.0930.0741.260.430.087NA11.20000.251.750.78
Barley flourBarley flour or meal00.110.0331.80.0420.112.52.30000.170.640.78
TriticaleTriticale00.120.040.430.390.041NA21.70000.27NA0.76
CornYellow Corn Grain 30.110.0550.990.120.17NA5.20000.130.0820.74
Medium Rye flourRye flour, medium00.0820.0330.490.140.077NA9.740000.411.70.73
BulgurDry Bulgur00.0680.0341.50.30.1NA7.90000.0180.560.72
Roasted BuckwheatRoasted Buckwheat Groats00.0650.0781.50.360.1NA12000NANA0.71
Raw Pearled BarleyBarley, pearled, raw0.280.0540.0321.30.080.074NA6.530000.0060.630.71
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3.050.0680.0220.530.180.1NA6.930000.120.0830.66
BuckwheatBuckwheat00.0290.122.050.360.0615.428.75000NANA0.64
Cooked Wild RiceWild rice, cooked00.0510.0861.270.150.13NA25.70000.240.50.59
Spinach Spaghetti Dry Spinach Spaghetti 6.20.10.0531.220.330.087NA130000.240.70.57
Wild RiceRaw Wild Rice0.280.0320.0731.90.30.11NA26.60000.230.530.55
Brown Rice FlourRice flour, brownNA0.120.0221.750.440.2NA4.40000.17NA0.55
Cooked MilletMillet, cooked00.0890.0691.10.140.091NA160000.0170.250.53
Brown RiceRaw Medium-grain Brown Rice00.110.0121.20.410.14NA5.52000NANA0.5
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.0950.0260.520.240.04NA7.07000NANA0.48
Cooked Brown RiceCooked Medium-grain Brown Rice00.0910.0111.20.350.13NA3.57000NANA0.47
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.140.0562.10.310.1NA7.30000.140.160.46
Tapioca PearlsDry Tapioca Pearls00.001000.0380.002NA1.1000000.44
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.0280.0070.250.140.014NA3.93000NANA0.37
Long-grain Brown RiceRaw Long-grain Brown Rice00.150.0261.770.290.131.366.270000.160.160.35
Dry PastaDry Unenriched Pasta00.0240.0160.460.120.038NA4.850000.030.0270.35
SemolinaSemolina, unenriched00.0780.0220.920.160.029NA20000NANA0.34
Cooked CouscousCouscous, cooked00.0560.0240.880.330.046NA13.40000.120.0890.34
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.0370.0210.480.0680.005NA3.260000.631.20.34
Wheat FlourUnenriched All-purpose White Wheat Flour00.0330.0110.340.120.012NA7.140000.0160.0820.32
Cooked PastaPasta, cooked, unenriched, without added salt00.0130.0130.250.0710.031NA4.430000.03800.32
Dry CouscousCouscous, dry00.0430.0210.930.330.029NA5.3000NANA0.29
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry2.520.0650.0240.680.140.058NA700NANANA0.26
Light Rye FlourRye flour, light00.0930.0250.220.190.066NA6.440000.231.650.25
RiceRaw Regular Long-grain White Rice00.0190.0130.440.280.04502.20000.030.0270.22
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.0420.0180.440.10.046NA4.7600NANANA0.2
Dry Rice NoodlesRice noodles, dry00.0090.0050.0610.0140.004NA0.820000.0300.19

Vitamins in Top 100 Cereals with the highest Iron content per 100 kcal

In the above table you can find and compare the amount of vitamins in all cereals , sorted by most amount of Iron per 100 calories.

Top 5 cereals with most amount of iron per 100 calories are:

  1. Crude Rice Bran
  2. Crude Wheat Bran
  3. Cooked Oat Bran
  4. Raw Oat Bran
  5. Raw Teff