NutriDB

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

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

#FoodIron(mg)
🥇Rice bran, crude18.54
🥈Sorghum bran, white, unenriched, dry, raw14.21
🥉Wheat bran, crude10.57
4Corn flour, masa, enriched, white8.5
5Corn flour, yellow, masa, enriched8.5
6Teff, uncooked7.63
7Amaranth grain, uncooked7.61
8Flour, amaranth7.56
9Wheat flour, white, cake, enriched7.32
10Wheat flour, white, tortilla mix, enriched7.05
11Noodles, chinese, chow mein6.43
12Rice, white, long-grain, precooked or instant, enriched, dry6.3
13Wheat germ, crude6.26
14Chia seeds, dry, raw6.04
15Cornmeal, yellow, self-rising, bolted, plain, enriched5.76
16Cornmeal, white, self-rising, bolted, plain, enriched5.76
17Flour, wheat, all-purpose, enriched, bleached5.62
18Flour, bread, white, enriched, unbleached5.55
19Oat bran, raw5.41
20Flour, wheat, all-purpose, enriched, unbleached5.41
21Wheat, soft white5.37
22Vital wheat gluten5.2
23Wheat flour, white (industrial), 11.5% protein, unbleached, enriched5.06
24Wheat flour, white (industrial), 10% protein, bleached, enriched5.06
25Wheat flour, white (industrial), 13% protein, bleached, enriched5.06
26Wheat flour, white (industrial), 10% protein, unbleached, enriched5.06
27Wheat flour, white (industrial), 11.5% protein, bleached, enriched5.06
28Wheat flour, white (industrial), 15% protein, bleached, enriched5.06
29Wheat flour, white (industrial), 9% protein, bleached, enriched5.06
30Rye flour, dark4.97

130 of 222 foods

Data source: USDA FoodData Central (Public Domain) — fdc.nal.usda.gov