Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Grains and Pasta Highest in Iron

34 results
Name
Iron
Data source
+ 1
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
7.4mg (41% DV)
Standard Release (Common)
+ 2
Cooked Amaranth (Amaranth grain, cooked) 1 cup
5.2mg (29% DV)
Standard Release (Common)
+ 3
Cooked Teff (Teff, cooked) 1 cup
5.2mg (29% DV)
Standard Release (Common)
+ 4
Raw Oat Bran (Oat bran, raw) 1 cup
5.1mg (28% DV)
Standard Release (Common)
+ 5
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
4.2mg (23% DV)
Standard Release (Common)
+ 6
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
4.2mg (23% DV)
Standard Release (Common)
+ 7
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
3.8mg (21% DV)
Standard Release (Common)
+ 8
Uncooked Buckwheat (Buckwheat) 1 cup
3.7mg (21% DV)
Standard Release (Common)
+ 9
Cooked Spelt (Spelt, cooked) 1 cup
3.2mg (18% DV)
Standard Release (Common)
+ 10
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
3mg (17% DV)
Standard Release (Common)
+ 11
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
2.8mg (15% DV)
Standard Release (Common)
+ 12
Quinoa, cooked 1 cup
2.8mg (15% DV)
Standard Release (Common)
+ 13
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
2.4mg (13% DV)
Standard Release (Common)
+ 14
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)
+ 15
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
2.1mg (12% DV)
Standard Release (Common)
+ 16
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)
+ 17
Cooked Oat Bran (Oat bran, cooked) 1 cup
1.9mg (11% DV)
Standard Release (Common)
+ 18
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
1.9mg (11% DV)
Standard Release (Common)
+ 19
Cooked Bulgur (Bulgur, cooked) 1 cup
1.7mg (10% DV)
Standard Release (Common)
+ 20
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
1.7mg (10% DV)
Standard Release (Common)
+ 21
Rice Bran (Rice bran, crude) 1 tablespoon
1.4mg (8% DV)
Standard Release (Common)
+ 22
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
1.3mg (7% DV)
Standard Release (Common)
+ 23
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)
+ 24
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)
+ 25
Cooked Millet (Millet, cooked) 1 cup
1.1mg (6% DV)
Standard Release (Common)
+ 26
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
1mg (6% DV)
Standard Release (Common)
+ 27
Hominy, canned, white 1 cup
1mg (6% DV)
Standard Release (Common)
+ 28
Cooked Wild Rice (Wild rice, cooked) 1 cup
1mg (5% DV)
Standard Release (Common)
+ 29
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
0.9mg (5% DV)
Standard Release (Common)
+ 30
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
0.6mg (3% DV)
Standard Release (Common)
+ 31
Couscous, cooked 1 cup, cooked
0.6mg (3% DV)
Standard Release (Common)
+ 32
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
0.5mg (3% DV)
Standard Release (Common)
+ 33
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
0.4mg (2% DV)
Standard Release (Common)
+ 34
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
0.2mg (1% DV)
Standard Release (Common)