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33 Grains and Pasta Highest in Iron

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

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.