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Nutrient Ranking Tool

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34 Grains and Pasta Highest in Iron

Ranked by a Common Serving Size
18mg Iron = 100% DV
  1. Uncooked Oats
    7.4mg (41% DV) in 1 cup
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  2. Cooked Amaranth
    5.2mg (29% DV) in 1 cup
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  3. Cooked Teff
    5.2mg (29% DV) in 1 cup
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  4. Oat Bran
    5.1mg (28% DV) in 1 cup
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  5. Uncooked Yellow Cornmeal
    4.2mg (23% DV) in 1 cup
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  6. Uncooked Whole-Grain Cornmeal
    4.2mg (23% DV) in 1 cup
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  7. Whole Grain Sorghum Flour
    3.8mg (21% DV) in 1 cup
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  8. Buckwheat (Uncooked)
    3.7mg (21% DV) in 1 cup
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  9. Cooked Spelt
    3.2mg (18% DV) in 1 cup
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  10. Kamut Cooked
    3mg (17% DV) in 1 cup
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  11. Medium Grain White Rice
    2.8mg (15% DV) in 1 cup
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  12. Quinoa Cooked
    2.8mg (15% DV) in 1 cup
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  13. Egg Noodles (Cooked)
    2.4mg (13% DV) in 1 cup
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  14. Cooked Oatmeal
    2.1mg (12% DV) in 1 cup
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  15. Cooked Pearled Barley
    2.1mg (12% DV) in 1 cup
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  16. Whole Wheat Pasta
    2mg (11% DV) in 1 cup spaghetti not packed
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  17. Cooked Oat Bran
    1.9mg (11% DV) in 1 cup
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  18. White Rice
    1.9mg (11% DV) in 1 cup
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  19. Cooked Bulgur
    1.7mg (10% DV) in 1 cup
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  20. Spinach Egg Noodles (Cooked)
    1.7mg (10% DV) in 1 cup
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  21. Rice Bran
    1.4mg (8% DV) in 1 tablespoon
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  22. Roasted Buckwheat Groats
    1.3mg (7% DV) in 1 cup
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  23. Yellow Cornmeal (Grits)
    1.3mg (7% DV) in 1 cup
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  24. Brown Rice
    1.1mg (6% DV) in 1 cup
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  25. Cooked Millet
    1.1mg (6% DV) in 1 cup
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  26. Cooked Brown Rice
    1mg (6% DV) in 1 cup
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  27. Canned Hominy
    1mg (6% DV) in 1 cup
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  28. Cooked Wild Rice
    1mg (5% DV) in 1 cup
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  29. Cooked Japanese Somen
    0.9mg (5% DV) in 1 cup
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  30. Cooked Pasta (Unenriched)
    0.6mg (3% DV) in 1 cup spaghetti not packed
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  31. Cooked Couscous
    0.6mg (3% DV) in 1 cup, cooked
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  32. Japanese Soba Noodles (Buckwheat)
    0.5mg (3% DV) in 1 cup
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  33. Gluten Free Corn Noodles (Cooked)
    0.4mg (2% DV) in 1 cup
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  34. Rice Noodles (Cooked)
    0.2mg (1% DV) in 1 cup
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