Iron in Cereal Grains and Pasta

Iron in Cereal Grains and Pasta

Food Serving Iron (mg)
Arrowroot Flour 1 cup 0.42
Barley Flour or Meal 1 cup 3.97
Barley Malt Flour 1 cup 7.63
Barley, Hulled 1 cup 6.62
Barley, Pearled 1 cup 2.09
Buckwheat 1 cup 3.74
Buckwheat Flour, Whole-Groat 1 cup 4.87
Buckwheat Groats 1 cup 4.05
Bulgur 1 cup 3.44
Corn Flour, Masa, Enriched, White 1 cup 8.22
Corn Flour, Masa, Enriched, Yellow 1 cup 8.22
Corn Flour, Whole-Grain, White 1 cup 2.78
Corn Flour, Whole-Grain, Yellow 1 cup 2.78
Corn, White 1 cup 4.5
Corn, Yellow 1 cup 4.5
Cornmeal, Whole-Grain, White 1 cup 4.21
Cornmeal, Whole-Grain, Yellow 1 cup 4.21
Cornstarch 1 cup 0.6
Couscous 1 cup 1.87
Hominy, Canned, White 1 cup 1.02
Hominy, Canned, Yellow 1 cup 0.99
Macaroni, Enriched 1 cup 1.79
Macaroni, Unenriched 1 cup 0.7
Macaroni, Whole-Wheat 1 cup 1.48
Millet 1 cup 6.02
Chow Mein Noodles 1 cup 2.13
Egg Noodles, Enriched 1 cup 2.35
Japanese Noodles, Soba 1 cup 0.55
Japanese Noodles, Somen 1 cup 0.92
Oat Bran, Cooked 1 cup 1.93
Oat Bran, Raw 1 cup 5.09
Oats 1 cup 7.36
Corn Pasta 1 cup 0.35
Quinoa 1 cup 2.76
Rice Bran, Crude 1 cup 21.88
Rice Flour, Brown 1 cup 3.13
Rice Flour, White 1 cup 0.55
Rice Noodles, Cooked 1 cup 0.25
Rice, Brown, Long-Grain, Cooked 1 cup 0.82
Rice, Brown, Medium-Grain, Cooked 1 cup 1.03
Rice, White, Glutinous, Cooked 1 cup 0.24
Rice, White, Long-Grain, Parboiled, Enriched 1 cup 2.86
Rice, White, Long-Grain, Parboiled, Unenriched 1 cup 0.38
Rice, White, Long-Grain, Instant, Enriched 1 cup 2.92
Rice, White, Long-Grain 1 cup 1.9
Rice, White, Medium-Grain 1 cup 2.77
Rice, White, Short-Grain 1 cup 2.72
Rye 1 cup 4.51
Semolina, Enriched 1 cup 7.28
Semolina, Unenriched 1 cup 2.05
Sorghum 1 cup 8.45
Spaghetti, Enriched 1 cup 1.79
Spaghetti, Unenriched 1 cup 1.79
Spaghetti, Whole-Wheat 1 cup 1.48
Tapioca, Pearl 1 cup 2.4
Triticale 1 cup 4.93
Triticale Flour, Whole-Grain 1 cup 3.37
Wheat Bran, Crude 1 cup 6.13
Wheat Flour, Whole-Grain 1 cup 4.66
Wheat Flour, White, All-Purpose, Enriched, Bleached 1 cup 5.8
Wheat Flour, White, All-Purpose, Enriched, Unbleached 1 cup 5.8
Wheat Flour, White, All-Purpose, Unenriched 1 cup 1.46
Wheat Flour, White, Bread, Enriched 1 cup 6.04
Wheat Flour, White, Cake, Enriched 1 cup 10.03
Wheat Flour, White, Tortilla Mix, Enriched 1 cup 7.83
Wheat Germ, Crude 1 cup 7.2
Wheat, Durum 1 cup 6.76
Wheat, Hard Red Spring 1 cup 6.91
Wheat, Hard Red Winter 1 cup 6.12
Wheat, Hard White 1 cup 8.76
Wheat, Soft Red Winter 1 cup 5.39
Wheat, Soft White 1 cup 9.02
Wheat, Sprouted 1 cup 2.31
Wild Rice, Cooked 1 cup 0.98
Wild Rice, Raw 1 cup 3.14