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Grains & Pasta — Highest Iron Ranking

100 foods ranked by Highest Iron per 100g serving.

Highest Calorie Lowest Calorie Highest Protein Highest Fat Lowest Fat Highest Carbs Lowest Carbs (Keto-Friendly) Highest Fiber Highest Sugar Lowest Sugar Highest Sodium Lowest Sodium Highest Vitamin C Highest Vitamin A Highest Vitamin D Highest Calcium Highest Iron Highest Potassium Highest Magnesium Highest Zinc
# Food Highest Iron Calories
1 Rice bran, crude 18.5mg 316 kcal
2 Wheat bran, crude 10.6mg 216 kcal
3 Corn flour, yellow, masa, enriched 8.5mg 363 kcal
4 Corn flour, masa, enriched, white 8.5mg 363 kcal
5 Teff, uncooked 7.6mg 367 kcal
6 Amaranth grain, uncooked 7.6mg 371 kcal
7 Wheat flour, white, cake, enriched 7.3mg 362 kcal
8 Wheat flour, white, tortilla mix, enriched 7.1mg 405 kcal
9 Noodles, chinese, chow mein 6.4mg 471 kcal
10 Rice, white, long-grain, precooked or instant, enriched, dry 6.3mg 380 kcal
11 Wheat germ, crude 6.3mg 360 kcal
12 Cornmeal, white, self-rising, bolted, plain, enriched 5.8mg 334 kcal
13 Cornmeal, yellow, self-rising, bolted, plain, enriched 5.8mg 334 kcal
14 Oat bran, raw 5.4mg 246 kcal
15 Wheat, soft white 5.4mg 340 kcal
16 Vital wheat gluten 5.2mg 370 kcal
17 Wheat flour, white (industrial), 15% protein, bleached, enriched 5.1mg 362 kcal
18 Wheat flour, white (industrial), 10% protein, unbleached, enriched 5.1mg 366 kcal
19 Wheat flour, white (industrial), 10% protein, bleached, enriched 5.1mg 366 kcal
20 Wheat flour, white (industrial), 9% protein, bleached, enriched 5.1mg 367 kcal
21 Wheat flour, white (industrial), 11.5% protein, bleached, enriched 5.1mg 363 kcal
22 Wheat flour, white (industrial), 11.5% protein, unbleached, enriched 5.1mg 363 kcal
23 Wheat flour, white (industrial), 13% protein, bleached, enriched 5.1mg 362 kcal
24 Rye flour, dark 5.0mg 325 kcal
25 Cornmeal, white, self-rising, bolted, with wheat flour added, enriched 5.0mg 348 kcal
26 Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched 5.0mg 348 kcal
27 Cornmeal, yellow, self-rising, degermed, enriched 4.7mg 355 kcal
28 Cornmeal, white, self-rising, degermed, enriched 4.7mg 355 kcal
29 Oats (Includes foods for USDA's Food Distribution Program) 4.7mg 389 kcal
30 Barley malt flour 4.7mg 361 kcal
31 Wheat flour, white, all-purpose, self-rising, enriched 4.7mg 354 kcal
32 Wheat flour, white, all-purpose, enriched, calcium-fortified 4.6mg 364 kcal
33 Wheat flour, white, all-purpose, enriched, unbleached 4.6mg 364 kcal
34 Wheat flour, white, all-purpose, enriched, bleached 4.6mg 364 kcal
35 Quinoa, uncooked 4.6mg 368 kcal
36 Wheat, hard white 4.6mg 342 kcal
37 Spelt, uncooked 4.4mg 338 kcal
38 Wheat flour, white, bread, enriched 4.4mg 361 kcal
39 Rice, white, medium-grain, raw, enriched 4.4mg 360 kcal
40 Cornmeal, degermed, enriched, yellow 4.4mg 370 kcal
41 Cornmeal, degermed, enriched, white 4.4mg 370 kcal
42 Semolina, enriched 4.4mg 360 kcal
43 Rice, white, long-grain, regular, raw, enriched 4.3mg 365 kcal
44 Macaroni, vegetable, enriched, dry 4.3mg 367 kcal
45 Rice, white, short-grain, enriched, uncooked 4.2mg 358 kcal
46 Noodles, egg, spinach, enriched, dry 4.2mg 382 kcal
47 Spaghetti, protein-fortified, dry, enriched (n x 6.25) 4.2mg 374 kcal
48 Buckwheat flour, whole-groat 4.1mg 335 kcal
49 Noodles, egg, dry, enriched 4.0mg 384 kcal
50 Oat flour, partially debranned 4.0mg 404 kcal
51 Millet flour 3.9mg 382 kcal
52 Wheat, khorasan, uncooked 3.8mg 337 kcal
53 Wheat flour, whole-grain, soft wheat 3.7mg 332 kcal
54 Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) 3.6mg 352 kcal
55 Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) 3.6mg 340 kcal
56 Barley, hulled 3.6mg 354 kcal
57 Wheat, hard red spring 3.6mg 329 kcal
58 Wheat, durum 3.5mg 339 kcal
59 Cornmeal, whole-grain, yellow 3.5mg 362 kcal
60 Cornmeal, whole-grain, white 3.5mg 362 kcal
61 Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) 3.4mg 361 kcal
62 Sorghum grain 3.4mg 329 kcal
63 Pasta, fresh-refrigerated, plain, as purchased 3.4mg 288 kcal
64 Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry 3.3mg 362 kcal
65 Rice, white, long-grain, parboiled, enriched, dry 3.3mg 374 kcal
66 Pasta, dry, enriched 3.3mg 371 kcal
67 Pasta, fresh-refrigerated, spinach, as purchased 3.3mg 289 kcal
68 Wheat, soft red winter 3.2mg 331 kcal
69 Wheat, hard red winter 3.2mg 327 kcal
70 Sorghum flour, whole-grain 3.1mg 359 kcal
71 Millet, raw 3.0mg 378 kcal
72 Corn bran, crude 2.8mg 224 kcal
73 Corn grain, white 2.7mg 365 kcal
74 Corn grain, yellow 2.7mg 365 kcal
75 Noodles, japanese, soba, dry 2.7mg 336 kcal
76 Barley flour or meal 2.7mg 345 kcal
77 Rye grain 2.6mg 338 kcal
78 Triticale flour, whole-grain 2.6mg 338 kcal
79 Triticale 2.6mg 336 kcal
80 Rye flour, medium 2.5mg 349 kcal
81 Barley, pearled, raw 2.5mg 352 kcal
82 Buckwheat groats, roasted, dry 2.5mg 346 kcal
83 Bulgur, dry 2.5mg 342 kcal
84 Corn flour, whole-grain, yellow 2.4mg 361 kcal
85 Corn flour, whole-grain, white 2.4mg 361 kcal
86 Buckwheat 2.2mg 343 kcal
87 Wheat, sprouted 2.1mg 198 kcal
88 Spaghetti, spinach, dry 2.1mg 372 kcal
89 Amaranth grain, cooked 2.1mg 102 kcal
90 Teff, cooked 2.1mg 101 kcal
91 Rice flour, brown 2.0mg 363 kcal
92 Wild rice, raw 2.0mg 357 kcal
93 Noodles, egg, dry, unenriched 1.9mg 384 kcal
94 Rice, white, long-grain, parboiled, enriched, cooked 1.8mg 123 kcal
95 Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) 1.8mg 362 kcal
96 Rice, white, long-grain, precooked or instant, enriched, prepared 1.8mg 124 kcal
97 Noodles, flat, crunchy, Chinese restaurant 1.8mg 521 kcal
98 Wheat, khorasan, cooked 1.8mg 132 kcal
99 Corn flour, whole-grain, blue (harina de maiz morado) 1.7mg 364 kcal
100 Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) 1.7mg 149 kcal

Related Rankings

Highest Calorie Grains & Pasta Lowest Calorie Grains & Pasta Highest Protein Grains & Pasta Highest Fat Grains & Pasta Lowest Fat Grains & Pasta Highest Carbs Grains & Pasta Lowest Carbs (Keto-Friendly) Grains & Pasta Highest Fiber Grains & Pasta Highest Sugar Grains & Pasta Lowest Sugar Grains & Pasta Highest Sodium Grains & Pasta Lowest Sodium Grains & Pasta Highest Vitamin C Grains & Pasta Highest Vitamin A Grains & Pasta Highest Vitamin D Grains & Pasta Highest Calcium Grains & Pasta Highest Potassium Grains & Pasta Highest Magnesium Grains & Pasta Highest Zinc Grains & Pasta

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