🩸 Cereal Grains and Pasta — Highest Iron(per 100g)

Carries oxygen in red blood cells. Critical for preventing anemia. FDA Daily Value: 18mg.

#	Food	Category	Iron(mg)	% DV
🥇	Rice bran, crude	Cereal Grains and Pasta	18.54	103%
🥈	Sorghum bran, white, unenriched, dry, raw	Cereal Grains and Pasta	14.21	79%
🥉	Wheat bran, crude	Cereal Grains and Pasta	10.57	59%
4	Corn flour, masa, enriched, white	Cereal Grains and Pasta	8.5	47%
5	Corn flour, yellow, masa, enriched	Cereal Grains and Pasta	8.5	47%
6	Teff, uncooked	Cereal Grains and Pasta	7.63	42%
7	Amaranth grain, uncooked	Cereal Grains and Pasta	7.61	42%
8	Flour, amaranth	Cereal Grains and Pasta	7.56	42%
9	Wheat flour, white, cake, enriched	Cereal Grains and Pasta	7.32	41%
10	Wheat flour, white, tortilla mix, enriched	Cereal Grains and Pasta	7.05	39%
11	Noodles, chinese, chow mein	Cereal Grains and Pasta	6.43	36%
12	Rice, white, long-grain, precooked or instant, enriched, dry	Cereal Grains and Pasta	6.3	35%
13	Wheat germ, crude	Cereal Grains and Pasta	6.26	35%
14	Chia seeds, dry, raw	Cereal Grains and Pasta	6.04	34%
15	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cereal Grains and Pasta	5.76	32%
16	Cornmeal, white, self-rising, bolted, plain, enriched	Cereal Grains and Pasta	5.76	32%
17	Flour, wheat, all-purpose, enriched, bleached	Cereal Grains and Pasta	5.62	31%
18	Flour, bread, white, enriched, unbleached	Cereal Grains and Pasta	5.55	31%
19	Oat bran, raw	Cereal Grains and Pasta	5.41	30%
20	Flour, wheat, all-purpose, enriched, unbleached	Cereal Grains and Pasta	5.41	30%
21	Wheat, soft white	Cereal Grains and Pasta	5.37	30%
22	Vital wheat gluten	Cereal Grains and Pasta	5.2	29%
23	Wheat flour, white (industrial), 11.5% protein, unbleached, enriched	Cereal Grains and Pasta	5.06	28%
24	Wheat flour, white (industrial), 10% protein, bleached, enriched	Cereal Grains and Pasta	5.06	28%
25	Wheat flour, white (industrial), 13% protein, bleached, enriched	Cereal Grains and Pasta	5.06	28%
26	Wheat flour, white (industrial), 10% protein, unbleached, enriched	Cereal Grains and Pasta	5.06	28%
27	Wheat flour, white (industrial), 11.5% protein, bleached, enriched	Cereal Grains and Pasta	5.06	28%
28	Wheat flour, white (industrial), 15% protein, bleached, enriched	Cereal Grains and Pasta	5.06	28%
29	Wheat flour, white (industrial), 9% protein, bleached, enriched	Cereal Grains and Pasta	5.06	28%
30	Rye flour, dark	Cereal Grains and Pasta	4.97	28%

1–30 of 222 foods

Other Nutrient Rankings

🥩 Protein 🦴 Calcium 🍊 Vitamin C 🌾 Dietary Fiber ⚡ Potassium 👁️ Vitamin A 💪 Magnesium ☀️ Vitamin D 🔋 Thiamine (B1)🟡 Riboflavin (B2)🔥 Energy 🧈 Fat 🍚 Carbohydrates 🧂 Sodium 🦪 Zinc 🫀 Cholesterol 🌻 Vitamin E 🥬 Vitamin K 🥩 Vitamin B12