Nutrient Ranking Tool
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Grains and Pasta Highest in Iron

183 results
Name
Iron
Data source
1
Teff, uncooked 1 cup
14.7mg (82% DV)
Standard Release
2
Amaranth grain, uncooked 1 cup
14.7mg (82% DV)
Standard Release
3
Wheat flour, white, cake, enriched 1 cup unsifted, dipped
10mg (56% DV)
Standard Release
4
Corn flour, yellow, masa, enriched 1 cup
9.7mg (54% DV)
Standard Release
5
Corn flour, masa, enriched, white 1 cup
9.7mg (54% DV)
Standard Release
6
Wheat, soft white 1 cup
9mg (50% DV)
Standard Release
7
Wheat, hard white 1 cup
8.8mg (49% DV)
Standard Release
8
Rice, white, medium-grain, raw, enriched 1 cup
8.5mg (47% DV)
Standard Release
9
Rice, white, short-grain, enriched, uncooked 1 cup
8.5mg (47% DV)
Standard Release
10
Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched 1 cup
8.4mg (47% DV)
Standard Release
11
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched 1 cup
8.4mg (47% DV)
Standard Release
12
Rice, white, long-grain, regular, raw, enriched 1 cup
8mg (44% DV)
Standard Release
13
Wheat flour, white, tortilla mix, enriched 1 cup
7.8mg (43% DV)
Standard Release
14
Quinoa, uncooked 1 cup
7.8mg (43% DV)
Standard Release
15
Spelt, uncooked 1 cup
7.7mg (43% DV)
Standard Release
16
Barley malt flour 1 cup
7.6mg (42% DV)
Standard Release
17
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
7.4mg (41% DV)
Standard Release (Common)
18
Semolina, enriched 1 cup
7.3mg (40% DV)
Standard Release
19
Cornmeal, yellow, self-rising, bolted, plain, enriched 1 cup
7mg (39% DV)
Standard Release
20
Cornmeal, white, self-rising, bolted, plain, enriched 1 cup
7mg (39% DV)
Standard Release
21
Wheat, KAMUT khorasan, uncooked 1 cup
7mg (39% DV)
Standard Release
22
Wheat, hard red spring 1 cup
6.9mg (38% DV)
Standard Release
23
Cornmeal, degermed, enriched, yellow 1 cup
6.8mg (38% DV)
Standard Release
24
Cornmeal, degermed, enriched, white 1 cup
6.8mg (38% DV)
Standard Release
25
Wheat, durum 1 cup
6.8mg (38% DV)
Standard Release
26
Barley, hulled 1 cup
6.6mg (37% DV)
Standard Release
27
Cornmeal, yellow, self-rising, degermed, enriched 1 cup
6.5mg (36% DV)
Standard Release
28
Cornmeal, white, self-rising, degermed, enriched 1 cup
6.5mg (36% DV)
Standard Release
29
Sorghum grain 1 cup
6.5mg (36% DV)
Standard Release
30
Rye flour, dark 1 cup
6.4mg (35% DV)
Standard Release
31
Wheat germ, crude 100 grams
6.3mg (35% DV)
Standard Release
32
Rice, white, long-grain, parboiled, enriched, dry 1 cup
6.2mg (34% DV)
Standard Release
33
Wheat bran, crude 1 cup
6.1mg (34% DV)
Standard Release
34
Wheat, hard red winter 1 cup
6.1mg (34% DV)
Standard Release
35
Wheat flour, white, bread, enriched 1 cup
6mg (34% DV)
Standard Release
36
Millet, raw 1 cup
6mg (33% DV)
Standard Release
37
Rice, white, long-grain, precooked or instant, enriched, dry 1 cup
6mg (33% DV)
Standard Release
38
Wheat flour, white, all-purpose, self-rising, enriched 1 cup
5.8mg (32% DV)
Standard Release
39
Wheat flour, white, all-purpose, enriched, calcium-fortified 1 cup
5.8mg (32% DV)
Standard Release
40
Wheat flour, white, all-purpose, enriched, bleached 1 cup
5.8mg (32% DV)
Standard Release
41
All Purpose Flour (Enrinched and Unbleached) (Wheat flour, white, all-purpose, enriched, unbleached) 1 cup
5.8mg (32% DV)
Standard Release
42
Wheat, soft red winter 1 cup
5.4mg (30% DV)
Standard Release
43
Vital wheat gluten 100 grams
5.2mg (29% DV)
Standard Release
44
Cooked Amaranth (Amaranth grain, cooked) 1 cup
5.2mg (29% DV)
Standard Release (Common)
45
Cooked Teff (Teff, cooked) 1 cup
5.2mg (29% DV)
Standard Release (Common)
46
Raw Oat Bran (Oat bran, raw) 1 cup
5.1mg (28% DV)
Standard Release (Common)
47
Wheat flour, white (industrial), 10% protein, unbleached, enriched 100 grams
5.1mg (28% DV)
Standard Release
48
Wheat flour, white (industrial), 11.5% protein, bleached, enriched 100 grams
5.1mg (28% DV)
Standard Release
49
Wheat flour, white (industrial), 11.5% protein, unbleached, enriched 100 grams
5.1mg (28% DV)
Standard Release
50
Wheat flour, white (industrial), 13% protein, bleached, enriched 100 grams
5.1mg (28% DV)
Standard Release
51
Wheat flour, white (industrial), 9% protein, bleached, enriched 100 grams
5.1mg (28% DV)
Standard Release
52
Wheat flour, white (industrial), 10% protein, bleached, enriched 100 grams
5.1mg (28% DV)
Standard Release
53
Wheat flour, white (industrial), 15% protein, bleached, enriched 100 grams
5.1mg (28% DV)
Standard Release
54
Barley, pearled, raw 1 cup
5mg (28% DV)
Standard Release
55
Triticale 1 cup
4.9mg (27% DV)
Standard Release
56
Buckwheat flour, whole-groat 1 cup
4.9mg (27% DV)
Standard Release
57
Millet flour 1 cup
4.7mg (26% DV)
Standard Release
58
Corn grain, yellow 1 cup
4.5mg (25% DV)
Standard Release
59
Corn grain, white 1 cup
4.5mg (25% DV)
Standard Release
60
Rye grain 1 cup
4.4mg (25% DV)
Standard Release
61
Whole Grain Wheat Flour (Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)) 1 cup
4.3mg (24% DV)
Standard Release
62
Pasta, fresh-refrigerated, plain, as purchased 4 (1/2) oz
4.3mg (24% DV)
Standard Release
63
Pasta, fresh-refrigerated, spinach, as purchased 4 (1/2) oz
4.2mg (23% DV)
Standard Release
64
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
4.2mg (23% DV)
Standard Release (Common)
65
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
4.2mg (23% DV)
Standard Release (Common)
66
Oat flour, partially debranned 1 cup
4.2mg (23% DV)
Standard Release
67
Buckwheat groats, roasted, dry 1 cup
4.1mg (23% DV)
Standard Release
68
Barley flour or meal 1 cup
4mg (22% DV)
Standard Release
69
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
3.8mg (21% DV)
Standard Release (Common)
70
Uncooked Buckwheat (Buckwheat) 1 cup
3.7mg (21% DV)
Standard Release (Common)
71
Wheat flour, whole-grain, soft wheat 100 grams
3.7mg (21% DV)
Standard Release
72
Macaroni, vegetable, enriched, dry 1 cup spiral shaped
3.6mg (20% DV)
Standard Release
73
Bulgur, dry 1 cup
3.4mg (19% DV)
Standard Release
74
Uncooked Medium-Grain Brown Rice (Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
3.4mg (19% DV)
Standard Release
75
Triticale flour, whole-grain 1 cup
3.4mg (19% DV)
Standard Release
76
Dry Whole-Wheat Pasta (Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti
3.3mg (18% DV)
Standard Release
77
Cooked Spelt (Spelt, cooked) 1 cup
3.2mg (18% DV)
Standard Release (Common)
78
Wild rice, raw 1 cup
3.1mg (17% DV)
Standard Release
79
Rice flour, brown 1 cup
3.1mg (17% DV)
Standard Release
80
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti
3.1mg (17% DV)
Standard Release
81
Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry 1 cup spaghetti
3mg (17% DV)
Standard Release
82
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
3mg (17% DV)
Standard Release (Common)
83
Pasta, dry, enriched 1 cup spaghetti
3mg (17% DV)
Standard Release
84
Rice, white, glutinous, unenriched, uncooked 1 cup
3mg (16% DV)
Standard Release
85
Rice, white, long-grain, precooked or instant, enriched, prepared 1 cup
2.9mg (16% DV)
Standard Release
86
Rice, white, long-grain, parboiled, enriched, cooked 1 cup
2.9mg (16% DV)
Standard Release
87
Corn flour, whole-grain, white 1 cup
2.8mg (15% DV)
Standard Release
88
Corn flour, whole-grain, yellow 1 cup
2.8mg (15% DV)
Standard Release
89
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
2.8mg (15% DV)
Standard Release (Common)
90
Quinoa, cooked 1 cup
2.8mg (15% DV)
Standard Release (Common)
91
Rice, white, short-grain, enriched, cooked 1 cup
2.7mg (15% DV)
Standard Release
92
Rye flour, medium 1 cup
2.6mg (14% DV)
Standard Release
93
Tapioca, pearl, dry 1 cup
2.4mg (13% DV)
Standard Release
94
Uncooked Long-Grain Brown Rice (Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
2.4mg (13% DV)
Standard Release
95
Spaghetti, protein-fortified, dry, enriched (n x 6.25) 2 oz
2.4mg (13% DV)
Standard Release
96
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
2.4mg (13% DV)
Standard Release (Common)
97
Noodles, egg, cooked, enriched, with added salt 1 cup
2.4mg (13% DV)
Standard Release
98
Wheat, sprouted 1 cup
2.3mg (13% DV)
Standard Release
99
Corn bran, crude 1 cup
2.1mg (12% DV)
Standard Release
100
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
2.1mg (12% DV)
Standard Release (Common)
101
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
2.1mg (12% DV)
Standard Release (Common)
102
Semolina, unenriched 1 cup
2.1mg (11% DV)
Standard Release
103
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
2mg (11% DV)
Standard Release (Common)
104
Cooked Oat Bran (Oat bran, cooked) 1 cup
1.9mg (11% DV)
Standard Release (Common)
105
Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked 1 cup spaghetti not packed
1.9mg (11% DV)
Standard Release
106
Rice, white, long-grain, regular, cooked, enriched, with salt 1 cup
1.9mg (11% DV)
Standard Release
107
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
1.9mg (11% DV)
Standard Release (Common)
108
Couscous, dry 1 cup
1.9mg (10% DV)
Standard Release
109
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
1.8mg (10% DV)
Standard Release
110
Noodles, chinese, chow mein 1/2 cup dry
1.8mg (10% DV)
Standard Release
111
Cooked Bulgur (Bulgur, cooked) 1 cup
1.7mg (10% DV)
Standard Release (Common)
112
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
1.7mg (10% DV)
Standard Release (Common)
113
Cornmeal, degermed, unenriched, yellow 1 cup
1.7mg (10% DV)
Standard Release
114
Cornmeal, degermed, unenriched, white 1 cup
1.7mg (10% DV)
Standard Release
115
Corn flour, masa, unenriched, white 1 cup
1.7mg (9% DV)
Standard Release
116
Rice, white, short-grain, raw, unenriched 1 cup
1.6mg (9% DV)
Standard Release
117
Noodles, egg, spinach, enriched, dry 1 cup
1.6mg (9% DV)
Standard Release
118
Pasta, cooked, enriched, without added salt 1 cup spaghetti not packed
1.6mg (9% DV)
Standard Release
119
Pasta, cooked, enriched, with added salt 1 cup spaghetti not packed
1.6mg (9% DV)
Standard Release
120
Sorghum flour, refined, unenriched 1 cup
1.6mg (9% DV)
Standard Release
121
Rice, white, medium-grain, raw, unenriched 1 cup
1.6mg (9% DV)
Standard Release
122
Noodles, japanese, soba, dry 2 oz
1.5mg (9% DV)
Standard Release
123
Noodles, egg, dry, enriched 1 cup
1.5mg (8% DV)
Standard Release
124
Rice, white, long-grain, regular, raw, unenriched 1 cup
1.5mg (8% DV)
Standard Release
125
Wheat flour, white, all-purpose, unenriched 1 cup
1.5mg (8% DV)
Standard Release
126
Pasta, fresh-refrigerated, plain, cooked 2 oz
1.5mg (8% DV)
Standard Release
127
Spaghetti, spinach, cooked 1 cup
1.5mg (8% DV)
Standard Release
128
Rice Bran (Rice bran, crude) 1 tablespoon
1.4mg (8% DV)
Standard Release (Common)
129
Rice, white, long-grain, parboiled, unenriched, dry 1 cup
1.4mg (8% DV)
Standard Release
130
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
1.3mg (7% DV)
Standard Release (Common)
131
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
1.3mg (7% DV)
Standard Release (Common)
132
Wheat flour, white (industrial), 11.5% protein, bleached, unenriched 100 grams
1.3mg (7% DV)
Standard Release
133
Wheat flour, white (industrial), 9% protein, bleached, unenriched 100 grams
1.3mg (7% DV)
Standard Release
134
Wheat flour, white (industrial), 10% protein, bleached, unenriched 100 grams
1.3mg (7% DV)
Standard Release
135
Wheat flour, white (industrial), 13% protein, bleached, unenriched 100 grams
1.3mg (7% DV)
Standard Release
136
Wheat flour, white (industrial), 15% protein, bleached, unenriched 100 grams
1.3mg (7% DV)
Standard Release
137
Wheat flours, bread, unenriched 1 cup unsifted, dipped
1.2mg (7% DV)
Standard Release
138
Spaghetti, spinach, dry 2 oz
1.2mg (7% DV)
Standard Release
139
Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST 1 cup spaghetti packed
1.2mg (7% DV)
Standard Release
140
Pasta, dry, unenriched 1 cup spaghetti
1.2mg (7% DV)
Standard Release
141
Corn flour, yellow, degermed, unenriched 1 cup
1.1mg (6% DV)
Standard Release
142
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
1.1mg (6% DV)
Standard Release (Common)
143
Cooked Millet (Millet, cooked) 1 cup
1.1mg (6% DV)
Standard Release (Common)
144
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
1mg (6% DV)
Standard Release (Common)
145
Hominy, canned, white 1 cup
1mg (6% DV)
Standard Release (Common)
146
Spaghetti, protein-fortified, cooked, enriched (n x 6.25) 1 cup
1mg (6% DV)
Standard Release
147
Hominy, canned, yellow 1 cup
1mg (6% DV)
Standard Release
148
Cooked Wild Rice (Wild rice, cooked) 1 cup
1mg (5% DV)
Standard Release (Common)
149
Pasta, gluten-free, corn, dry 1 cup
1mg (5% DV)
Standard Release
150
Noodles, egg, cooked, unenriched, with added salt 1 cup
1mg (5% DV)
Standard Release
151
Noodles, egg, unenriched, cooked, without added salt 1 cup
1mg (5% DV)
Standard Release
152
Rye flour, light 1 cup
0.9mg (5% DV)
Standard Release
153
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
0.9mg (5% DV)
Standard Release (Common)
154
Pasta, gluten-free, brown rice flour, cooked, TINKYADA 1 cup spaghetti not packed
0.9mg (5% DV)
Standard Release
155
Rice, brown, parboiled, cooked, UNCLE BENS 1 cup
0.8mg (5% DV)
Standard Release
156
Noodles, flat, crunchy, Chinese restaurant 1 cup
0.8mg (4% DV)
Standard Release
157
Noodles, japanese, somen, dry 2 oz
0.8mg (4% DV)
Standard Release
158
Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES 1 cup spaghetti
0.8mg (4% DV)
Standard Release
159
Noodles, egg, dry, unenriched 1 cup
0.7mg (4% DV)
Standard Release
160
Pasta, homemade, made with egg, cooked 2 oz
0.7mg (4% DV)
Standard Release
161
Macaroni, vegetable, enriched, cooked 1 cup spiral shaped
0.7mg (4% DV)
Standard Release
162
Pasta, homemade, made without egg, cooked 2 oz
0.6mg (4% DV)
Standard Release
163
Pasta, fresh-refrigerated, spinach, cooked 2 oz
0.6mg (4% DV)
Standard Release
164
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
0.6mg (3% DV)
Standard Release (Common)
165
Pasta, cooked, unenriched, with added salt 1 cup spaghetti not packed
0.6mg (3% DV)
Standard Release
166
Cornstarch 1 cup
0.6mg (3% DV)
Standard Release
167
Couscous, cooked 1 cup, cooked
0.6mg (3% DV)
Standard Release (Common)
168
Rice, brown, parboiled, dry, UNCLE BEN'S 1/4 cup
0.6mg (3% DV)
Standard Release
169
Rice flour, white, unenriched 1 cup
0.6mg (3% DV)
Standard Release
170
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
0.5mg (3% DV)
Standard Release (Common)
171
Rice, white, steamed, Chinese restaurant 1 cup, loosely packed
0.5mg (3% DV)
Standard Release
172
Arrowroot flour 1 cup
0.4mg (2% DV)
Standard Release
173
Rice, white, short-grain, cooked, unenriched 1 cup
0.4mg (2% DV)
Standard Release
174
Rice noodles, dry 2 oz
0.4mg (2% DV)
Standard Release
175
Rice, white, long-grain, parboiled, unenriched, cooked 1 cup
0.4mg (2% DV)
Standard Release
176
Rice, white, medium-grain, cooked, unenriched 1 cup
0.4mg (2% DV)
Standard Release
177
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
0.4mg (2% DV)
Standard Release (Common)
178
Rice, white, long-grain, regular, unenriched, cooked without salt 1 cup
0.3mg (2% DV)
Standard Release
179
Rice, white, long-grain, regular, cooked, unenriched, with salt 1 cup
0.3mg (2% DV)
Standard Release
180
Pasta, gluten-free, corn and rice flour, cooked 1 cup spaghetti
0.3mg (2% DV)
Standard Release
181
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
0.2mg (1% DV)
Standard Release (Common)
182
Rice, white, glutinous, unenriched, cooked 1 cup
0.2mg (1% DV)
Standard Release
183
Corn flour, whole-grain, blue (harina de maiz morado) 1 tbsp
0.1mg (1% DV)
Standard Release