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)
31Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched4.95
32Cornmeal, white, self-rising, bolted, with wheat flour added, enriched4.95
33Cornmeal, white, self-rising, degermed, enriched4.73
34Cornmeal, yellow, self-rising, degermed, enriched4.73
35Oats (Includes foods for USDA's Food Distribution Program)4.72
36Barley malt flour4.71
37Wheat flour, white, all-purpose, self-rising, enriched4.67
38Wheat flour, white, all-purpose, enriched, unbleached4.64
39Wheat flour, white, all-purpose, enriched, bleached4.64
40Wheat flour, white, all-purpose, enriched, calcium-fortified4.64
41Quinoa, uncooked4.57
42Wheat, hard white4.56
43Flour, quinoa4.53
44Flour, corn, yellow, fine meal, enriched4.44
45Spelt, uncooked4.44
46Wheat flour, white, bread, enriched4.41
47Cornmeal, degermed, enriched, yellow4.36
48Semolina, enriched4.36
49Rice, white, medium-grain, raw, enriched4.36
50Cornmeal, degermed, enriched, white4.36
51Oats, whole grain, rolled, old fashioned4.34
52Rice, white, long-grain, regular, raw, enriched4.31
53Macaroni, vegetable, enriched, dry4.28
54Rice, white, short-grain, enriched, uncooked4.23
55Noodles, egg, spinach, enriched, dry4.2
56Spaghetti, protein-fortified, dry, enriched (n x 6.25)4.15
57Buckwheat flour, whole-groat4.06
58Noodles, egg, dry, enriched4.01
59Oat flour, partially debranned4
60Flour, oat, whole grain4

31–60 of 222 foods

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