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183 Grains and Pasta Highest in Iron, Fe

Ranked by a Common Serving Size
18mg Iron, Fe = 100% DV
  1. Teff Uncooked
    14.7mg (82% DV) in 1 cup
    Database: Standard Release (Source)
  2. Amaranth Grain Uncooked
    14.7mg (82% DV) in 1 cup
    Database: Standard Release (Source)
  3. Wheat Flour White Cake Enriched
    10mg (56% DV) in 1 cup unsifted, dipped
    Database: Standard Release (Source)
  4. Corn Flour Masa Enriched White
    9.7mg (54% DV) in 1 cup
    Database: Standard Release (Source)
  5. Corn Flour Yellow Masa Enriched
    9.7mg (54% DV) in 1 cup
    Database: Standard Release (Source)
  6. Wheat Soft White
    9mg (50% DV) in 1 cup
    Database: Standard Release (Source)
  7. Wheat Hard White
    8.8mg (49% DV) in 1 cup
    Database: Standard Release (Source)
  8. Rice White Medium-Grain Raw Enriched
    8.5mg (47% DV) in 1 cup
    Database: Standard Release (Source)
  9. Rice White Short-Grain Enriched Uncooked
    8.5mg (47% DV) in 1 cup
    Database: Standard Release (Source)
  10. Cornmeal Yellow Self-Rising Bolted With Wheat Flour Added Enriched
    8.4mg (47% DV) in 1 cup
    Database: Standard Release (Source)
  11. Cornmeal White Self-Rising Bolted With Wheat Flour Added Enriched
    8.4mg (47% DV) in 1 cup
    Database: Standard Release (Source)
  12. Rice White Long-Grain Regular Raw Enriched
    8mg (44% DV) in 1 cup
    Database: Standard Release (Source)
  13. Quinoa Uncooked
    7.8mg (43% DV) in 1 cup
    Database: Standard Release (Source)
  14. Wheat Flour White Tortilla Mix Enriched
    7.8mg (43% DV) in 1 cup
    Database: Standard Release (Source)
  15. Spelt Uncooked
    7.7mg (43% DV) in 1 cup
    Database: Standard Release (Source)
  16. Barley Malt Flour
    7.6mg (42% DV) in 1 cup
    Database: Standard Release (Source)
  17. Uncooked Oats
    7.4mg (41% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  18. Semolina Enriched
    7.3mg (40% DV) in 1 cup
    Database: Standard Release (Source)
  19. Cornmeal Yellow Self-Rising Bolted Plain Enriched
    7mg (39% DV) in 1 cup
    Database: Standard Release (Source)
  20. Cornmeal White Self-Rising Bolted Plain Enriched
    7mg (39% DV) in 1 cup
    Database: Standard Release (Source)
  21. Wheat Kamut Khorasan Uncooked
    7mg (39% DV) in 1 cup
    Database: Standard Release (Source)
  22. Wheat Hard Red Spring
    6.9mg (38% DV) in 1 cup
    Database: Standard Release (Source)
  23. Cornmeal Degermed Enriched Yellow
    6.8mg (38% DV) in 1 cup
    Database: Standard Release (Source)
  24. Cornmeal Degermed Enriched White
    6.8mg (38% DV) in 1 cup
    Database: Standard Release (Source)
  25. Wheat Durum
    6.8mg (38% DV) in 1 cup
    Database: Standard Release (Source)
  26. Barley Hulled
    6.6mg (37% DV) in 1 cup
    Database: Standard Release (Source)
  27. Cornmeal Yellow Self-Rising Degermed Enriched
    6.5mg (36% DV) in 1 cup
    Database: Standard Release (Source)
  28. Cornmeal White Self-Rising Degermed Enriched
    6.5mg (36% DV) in 1 cup
    Database: Standard Release (Source)
  29. Sorghum Grain
    6.5mg (36% DV) in 1 cup
    Database: Standard Release (Source)
  30. Rye Flour Dark
    6.4mg (35% DV) in 1 cup
    Database: Standard Release (Source)
  31. Wheat Germ Crude
    6.3mg (35% DV) in 100 grams
    Database: Standard Release (Source)
  32. Rice White Long-Grain Parboiled Enriched Dry
    6.2mg (34% DV) in 1 cup
    Database: Standard Release (Source)
  33. Wheat Hard Red Winter
    6.1mg (34% DV) in 1 cup
    Database: Standard Release (Source)
  34. Wheat Bran Crude
    6.1mg (34% DV) in 1 cup
    Database: Standard Release (Source)
  35. Wheat Flour White Bread Enriched
    6mg (34% DV) in 1 cup
    Database: Standard Release (Source)
  36. Millet Raw
    6mg (33% DV) in 1 cup
    Database: Standard Release (Source)
  37. Rice White Long-Grain Precooked Or Instant Enriched Dry
    6mg (33% DV) in 1 cup
    Database: Standard Release (Source)
  38. Wheat Flour White All-Purpose Enriched Bleached
    5.8mg (32% DV) in 1 cup
    Database: Standard Release (Source)
  39. Wheat Flour White All-Purpose Self-Rising Enriched
    5.8mg (32% DV) in 1 cup
    Database: Standard Release (Source)
  40. All Purpose Flour
    5.8mg (32% DV) in 1 cup
    Database: Standard Release (Source)
  41. Wheat Flour White All-Purpose Enriched Calcium-Fortified
    5.8mg (32% DV) in 1 cup
    Database: Standard Release (Source)
  42. Wheat Soft Red Winter
    5.4mg (30% DV) in 1 cup
    Database: Standard Release (Source)
  43. Vital Wheat Gluten
    5.2mg (29% DV) in 100 grams
    Database: Standard Release (Source)
  44. Cooked Teff
    5.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  45. Cooked Amaranth
    5.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  46. Oat Bran
    5.1mg (28% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  47. Wheat Flour White (Industrial) 10% Protein Unbleached Enriched
    5.1mg (28% DV) in 100 grams
    Database: Standard Release (Source)
  48. Wheat Flour White (Industrial) 11.5% Protein Bleached Enriched
    5.1mg (28% DV) in 100 grams
    Database: Standard Release (Source)
  49. Wheat Flour White (Industrial) 11.5% Protein Unbleached Enriched
    5.1mg (28% DV) in 100 grams
    Database: Standard Release (Source)
  50. Wheat Flour White (Industrial) 13% Protein Bleached Enriched
    5.1mg (28% DV) in 100 grams
    Database: Standard Release (Source)
  51. Wheat Flour White (Industrial) 9% Protein Bleached Enriched
    5.1mg (28% DV) in 100 grams
    Database: Standard Release (Source)
  52. Wheat Flour White (Industrial) 10% Protein Bleached Enriched
    5.1mg (28% DV) in 100 grams
    Database: Standard Release (Source)
  53. Wheat Flour White (Industrial) 15% Protein Bleached Enriched
    5.1mg (28% DV) in 100 grams
    Database: Standard Release (Source)
  54. Barley Pearled Raw
    5mg (28% DV) in 1 cup
    Database: Standard Release (Source)
  55. Triticale
    4.9mg (27% DV) in 1 cup
    Database: Standard Release (Source)
  56. Buckwheat Flour Whole-Groat
    4.9mg (27% DV) in 1 cup
    Database: Standard Release (Source)
  57. Millet Flour
    4.7mg (26% DV) in 1 cup
    Database: Standard Release (Source)
  58. Corn Grain White
    4.5mg (25% DV) in 1 cup
    Database: Standard Release (Source)
  59. Corn Grain Yellow
    4.5mg (25% DV) in 1 cup
    Database: Standard Release (Source)
  60. Rye Grain
    4.4mg (25% DV) in 1 cup
    Database: Standard Release (Source)
  61. Wheat Flour Whole-Grain
    4.3mg (24% DV) in 1 cup
    Database: Standard Release (Source)
  62. Pasta Fresh-Refrigerated Plain As Purchased
    4.3mg (24% DV) in 4 (1/2) oz
    Database: Standard Release (Source)
  63. Uncooked Yellow Cornmeal
    4.2mg (23% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  64. Pasta Fresh-Refrigerated Spinach As Purchased
    4.2mg (23% DV) in 4 (1/2) oz
    Database: Standard Release (Source)
  65. Oat Flour Partially Debranned
    4.2mg (23% DV) in 1 cup
    Database: Standard Release (Source)
  66. Uncooked Whole-Grain Cornmeal
    4.2mg (23% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  67. Buckwheat Groats Roasted Dry
    4.1mg (23% DV) in 1 cup
    Database: Standard Release (Source)
  68. Barley Flour Or Meal
    4mg (22% DV) in 1 cup
    Database: Standard Release (Source)
  69. Whole Grain Sorghum Flour
    3.8mg (21% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  70. Wheat Flour Whole-Grain Soft Wheat
    3.7mg (21% DV) in 100 grams
    Database: Standard Release (Source)
  71. Buckwheat (Uncooked)
    3.7mg (21% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  72. Macaroni Vegetable Enriched Dry
    3.6mg (20% DV) in 1 cup spiral shaped
    Database: Standard Release (Source)
  73. Triticale Flour Whole-Grain
    3.4mg (19% DV) in 1 cup
    Database: Standard Release (Source)
  74. Rice Brown Medium-Grain Raw
    3.4mg (19% DV) in 1 cup
    Database: Standard Release (Source)
  75. Bulgur Dry
    3.4mg (19% DV) in 1 cup
    Database: Standard Release (Source)
  76. Pasta Whole-Wheat Dry
    3.3mg (18% DV) in 1 cup spaghetti
    Database: Standard Release (Source)
  77. Cooked Spelt
    3.2mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  78. Rice Flour Brown
    3.1mg (17% DV) in 1 cup
    Database: Standard Release (Source)
  79. Wild Rice Raw
    3.1mg (17% DV) in 1 cup
    Database: Standard Release (Source)
  80. Pasta Whole Grain 51% Whole Wheat Remaining Enriched Semolina Dry
    3.1mg (17% DV) in 1 cup spaghetti
    Database: Standard Release (Source)
  81. Rice White Glutinous Unenriched Uncooked
    3mg (16% DV) in 1 cup
    Database: Standard Release (Source)
  82. Pasta Whole Grain 51% Whole Wheat Remaining Unenriched Semolina Dry
    3mg (17% DV) in 1 cup spaghetti
    Database: Standard Release (Source)
  83. Pasta Dry Enriched
    3mg (17% DV) in 1 cup spaghetti
    Database: Standard Release (Source)
  84. Kamut Cooked
    3mg (17% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  85. Rice White Long-Grain Parboiled Enriched Cooked
    2.9mg (16% DV) in 1 cup
    Database: Standard Release (Source)
  86. Rice White Long-Grain Precooked Or Instant Enriched Prepared
    2.9mg (16% DV) in 1 cup
    Database: Standard Release (Source)
  87. Medium Grain White Rice
    2.8mg (15% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  88. Quinoa Cooked
    2.8mg (15% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  89. Corn Flour Whole-Grain White
    2.8mg (15% DV) in 1 cup
    Database: Standard Release (Source)
  90. Corn Flour Whole-Grain Yellow
    2.8mg (15% DV) in 1 cup
    Database: Standard Release (Source)
  91. Rice White Short-Grain Enriched Cooked
    2.7mg (15% DV) in 1 cup
    Database: Standard Release (Source)
  92. Rye Flour Medium
    2.6mg (14% DV) in 1 cup
    Database: Standard Release (Source)
  93. Noodles Egg Cooked Enriched With Added Salt
    2.4mg (13% DV) in 1 cup
    Database: Standard Release (Source)
  94. Spaghetti Protein-Fortified Dry Enriched (N X 6.25)
    2.4mg (13% DV) in 2 oz
    Database: Standard Release (Source)
  95. Rice Brown Long-Grain Raw
    2.4mg (13% DV) in 1 cup
    Database: Standard Release (Source)
  96. Tapioca Pearl Dry
    2.4mg (13% DV) in 1 cup
    Database: Standard Release (Source)
  97. Egg Noodles (Cooked)
    2.4mg (13% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  98. Wheat Sprouted
    2.3mg (13% DV) in 1 cup
    Database: Standard Release (Source)
  99. Semolina Unenriched
    2.1mg (11% DV) in 1 cup
    Database: Standard Release (Source)
  100. Cooked Pearled Barley
    2.1mg (12% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  101. Corn Bran Crude
    2.1mg (12% DV) in 1 cup
    Database: Standard Release (Source)
  102. Cooked Oatmeal
    2.1mg (12% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  103. Whole Wheat Pasta
    2mg (11% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common) (Source)
  104. Cooked Oat Bran
    1.9mg (11% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  105. Cooked White Rice
    1.9mg (11% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  106. Pasta Whole Grain 51% Whole Wheat Remaining Unenriched Semolina Cooked
    1.9mg (11% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Source)
  107. Couscous Dry
    1.9mg (10% DV) in 1 cup
    Database: Standard Release (Source)
  108. Rice White Long-Grain Regular Cooked Enriched With Salt
    1.9mg (11% DV) in 1 cup
    Database: Standard Release (Source)
  109. Noodles Chinese Chow Mein
    1.8mg (10% DV) in 1/2 cup dry
    Database: Standard Release (Source)
  110. Pasta Whole Grain 51% Whole Wheat Remaining Enriched Semolina Cooked
    1.8mg (10% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Source)
  111. Cornmeal Degermed Unenriched Yellow
    1.7mg (10% DV) in 1 cup
    Database: Standard Release (Source)
  112. Corn Flour Masa Unenriched White
    1.7mg (9% DV) in 1 cup
    Database: Standard Release (Source)
  113. Spinach Egg Noodles (Cooked)
    1.7mg (10% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  114. Cooked Bulgur
    1.7mg (10% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  115. Cornmeal Degermed Unenriched White
    1.7mg (10% DV) in 1 cup
    Database: Standard Release (Source)
  116. Rice White Short-Grain Raw Unenriched
    1.6mg (9% DV) in 1 cup
    Database: Standard Release (Source)
  117. Noodles Egg Spinach Enriched Dry
    1.6mg (9% DV) in 1 cup
    Database: Standard Release (Source)
  118. Pasta Cooked Enriched Without Added Salt
    1.6mg (9% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Source)
  119. Pasta Cooked Enriched With Added Salt
    1.6mg (9% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Source)
  120. Rice White Medium-Grain Raw Unenriched
    1.6mg (9% DV) in 1 cup
    Database: Standard Release (Source)
  121. Sorghum Flour Refined Unenriched
    1.6mg (9% DV) in 1 cup
    Database: Standard Release (Source)
  122. Noodles Japanese Soba Dry
    1.5mg (9% DV) in 2 oz
    Database: Standard Release (Source)
  123. Spaghetti Spinach Cooked
    1.5mg (8% DV) in 1 cup
    Database: Standard Release (Source)
  124. Pasta Fresh-Refrigerated Plain Cooked
    1.5mg (8% DV) in 2 oz
    Database: Standard Release (Source)
  125. Noodles Egg Dry Enriched
    1.5mg (8% DV) in 1 cup
    Database: Standard Release (Source)
  126. Rice White Long-Grain Regular Raw Unenriched
    1.5mg (8% DV) in 1 cup
    Database: Standard Release (Source)
  127. Wheat Flour White All-Purpose Unenriched
    1.5mg (8% DV) in 1 cup
    Database: Standard Release (Source)
  128. Rice Bran
    1.4mg (8% DV) in 1 tablespoon
    Database: Standard Release (Common) (Source)
  129. Rice White Long-Grain Parboiled Unenriched Dry
    1.4mg (8% DV) in 1 cup
    Database: Standard Release (Source)
  130. Wheat Flour White (Industrial) 11.5% Protein Bleached Unenriched
    1.3mg (7% DV) in 100 grams
    Database: Standard Release (Source)
  131. Roasted Buckwheat Groats
    1.3mg (7% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  132. Yellow Cornmeal (Grits)
    1.3mg (7% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  133. Wheat Flour White (Industrial) 9% Protein Bleached Unenriched
    1.3mg (7% DV) in 100 grams
    Database: Standard Release (Source)
  134. Wheat Flour White (Industrial) 10% Protein Bleached Unenriched
    1.3mg (7% DV) in 100 grams
    Database: Standard Release (Source)
  135. Wheat Flour White (Industrial) 13% Protein Bleached Unenriched
    1.3mg (7% DV) in 100 grams
    Database: Standard Release (Source)
  136. Wheat Flour White (Industrial) 15% Protein Bleached Unenriched
    1.3mg (7% DV) in 100 grams
    Database: Standard Release (Source)
  137. Spaghetti Spinach Dry
    1.2mg (7% DV) in 2 oz
    Database: Standard Release (Source)
  138. Wheat Flours Bread Unenriched
    1.2mg (7% DV) in 1 cup unsifted, dipped
    Database: Standard Release (Source)
  139. Pasta Dry Unenriched
    1.2mg (7% DV) in 1 cup spaghetti
    Database: Standard Release (Source)
  140. Pasta Gluten-Free Corn Flour And Quinoa Flour Cooked Ancient Harvest
    1.2mg (7% DV) in 1 cup spaghetti packed
    Database: Standard Release (Source)
  141. Cooked Millet
    1.1mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  142. Corn Flour Yellow Degermed Unenriched
    1.1mg (6% DV) in 1 cup
    Database: Standard Release (Source)
  143. Brown Rice
    1.1mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  144. Cooked Brown Rice
    1mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  145. Cooked Wild Rice
    1mg (5% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  146. Pasta Gluten-Free Corn Dry
    1mg (5% DV) in 1 cup
    Database: Standard Release (Source)
  147. Noodles Egg Unenriched Cooked Without Added Salt
    1mg (5% DV) in 1 cup
    Database: Standard Release (Source)
  148. Spaghetti Protein-Fortified Cooked Enriched (N X 6.25)
    1mg (6% DV) in 1 cup
    Database: Standard Release (Source)
  149. Canned Hominy
    1mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  150. Hominy Canned Yellow
    1mg (6% DV) in 1 cup
    Database: Standard Release (Source)
  151. Noodles Egg Cooked Unenriched With Added Salt
    1mg (5% DV) in 1 cup
    Database: Standard Release (Source)
  152. Rye Flour Light
    0.9mg (5% DV) in 1 cup
    Database: Standard Release (Source)
  153. Cooked Japanese Somen
    0.9mg (5% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  154. Pasta Gluten-Free Brown Rice Flour Cooked Tinkyada
    0.9mg (5% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Source)
  155. Noodles Japanese Somen Dry
    0.8mg (4% DV) in 2 oz
    Database: Standard Release (Source)
  156. Noodles Flat Crunchy Chinese Restaurant
    0.8mg (4% DV) in 1 cup
    Database: Standard Release (Source)
  157. Rice Brown Parboiled Cooked Uncle Bens
    0.8mg (5% DV) in 1 cup
    Database: Standard Release (Source)
  158. Pasta Gluten-Free Rice Flour And Rice Bran Extract Cooked De Boles
    0.8mg (4% DV) in 1 cup spaghetti
    Database: Standard Release (Source)
  159. Pasta Homemade Made With Egg Cooked
    0.7mg (4% DV) in 2 oz
    Database: Standard Release (Source)
  160. Macaroni Vegetable Enriched Cooked
    0.7mg (4% DV) in 1 cup spiral shaped
    Database: Standard Release (Source)
  161. Noodles Egg Dry Unenriched
    0.7mg (4% DV) in 1 cup
    Database: Standard Release (Source)
  162. Rice Brown Parboiled Dry Uncle Bens
    0.6mg (3% DV) in 1/4 cup
    Database: Standard Release (Source)
  163. Pasta Homemade Made Without Egg Cooked
    0.6mg (4% DV) in 2 oz
    Database: Standard Release (Source)
  164. Cooked Pasta (Unenriched)
    0.6mg (3% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common) (Source)
  165. Cornstarch
    0.6mg (3% DV) in 1 cup
    Database: Standard Release (Source)
  166. Cooked Couscous
    0.6mg (3% DV) in 1 cup, cooked
    Database: Standard Release (Common) (Source)
  167. Rice Flour White Unenriched
    0.6mg (3% DV) in 1 cup
    Database: Standard Release (Source)
  168. Pasta Fresh-Refrigerated Spinach Cooked
    0.6mg (4% DV) in 2 oz
    Database: Standard Release (Source)
  169. Pasta Cooked Unenriched With Added Salt
    0.6mg (3% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Source)
  170. Japanese Soba Noodles (Buckwheat)
    0.5mg (3% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  171. Rice White Steamed Chinese Restaurant
    0.5mg (3% DV) in 1 cup, loosely packed
    Database: Standard Release (Source)
  172. Gluten Free Corn Noodles (Cooked)
    0.4mg (2% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  173. Rice White Medium-Grain Cooked Unenriched
    0.4mg (2% DV) in 1 cup
    Database: Standard Release (Source)
  174. Rice White Short-Grain Cooked Unenriched
    0.4mg (2% DV) in 1 cup
    Database: Standard Release (Source)
  175. Rice Noodles Dry
    0.4mg (2% DV) in 2 oz
    Database: Standard Release (Source)
  176. Rice White Long-Grain Parboiled Unenriched Cooked
    0.4mg (2% DV) in 1 cup
    Database: Standard Release (Source)
  177. Arrowroot Flour
    0.4mg (2% DV) in 1 cup
    Database: Standard Release (Source)
  178. Rice White Long-Grain Regular Cooked Unenriched With Salt
    0.3mg (2% DV) in 1 cup
    Database: Standard Release (Source)
  179. Rice White Long-Grain Regular Unenriched Cooked Without Salt
    0.3mg (2% DV) in 1 cup
    Database: Standard Release (Source)
  180. Pasta Gluten-Free Corn And Rice Flour Cooked
    0.3mg (2% DV) in 1 cup spaghetti
    Database: Standard Release (Source)
  181. Rice Noodles (Cooked)
    0.2mg (1% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  182. Rice White Glutinous Unenriched Cooked
    0.2mg (1% DV) in 1 cup
    Database: Standard Release (Source)
  183. Corn Flour Whole-Grain Blue (Harina De Maiz Morado)
    0.1mg (1% DV) in 1 tbsp
    Database: Standard Release (Source)
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