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
Soft White WheatWheat, soft white00.120.0311.40.250.11NA120000.30.561.58
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
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
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
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
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.0990.0651.80.140.061NA12.6NANANA0.063NA1.04
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
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
MilletRaw Millet00.110.0771.250.220.1322.50000.0130.240.8
RyeRye grain0.30.0930.0741.260.430.087NA11.20000.251.750.78
CornYellow Corn Grain 30.110.0550.990.120.17NA5.20000.130.0820.74
Roasted BuckwheatRoasted Buckwheat Groats00.0650.0781.50.360.1NA12000NANA0.71
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
Wild RiceRaw Wild Rice0.280.0320.0731.90.30.11NA26.60000.230.530.55
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
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0150.0250.0740.130.01NA1.53000NANA0.4
Long-grain Brown RiceRaw Long-grain Brown Rice00.150.0261.770.290.131.366.270000.160.160.35
Cooked CouscousCouscous, cooked00.0560.0240.880.330.046NA13.40000.120.0890.34
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.0420.0180.440.10.046NA4.7600NANANA0.2
Cooked Rice NoodlesRice noodles, cooked00.0170.0040.0670.010.006NA0.930000.02800.13
Vitamins in Top 40 Whole Cereals with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of vitamins in whole cereals , sorted by most amount of Iron per 100 calories.
Top 5 whole cereals with most amount of iron per 100 calories are:
- Raw Teff
- Uncooked Amaranth Grain
- Cooked Teff
- Soft White Wheat
- Hard white Wheat