We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more

Top 100 Cereal Grains and Pasta With Iron - Care Omnia Nutrition

Image of White Wheat Flour (All-Purpose, Enriched, Calcium-Fortified) that contains iron
White Wheat Flour contains iron

Below we list 100 Cereal Grains and Pasta with iron. The list is sorted from the food with the most amount to the food with the least amount.

We recommend you also check out our top ranked list of all foods with iron or take a look at what other foods there are in Cereal Grains and Pasta.

You can also search for a specific food, nutrient or research-backed claim through our Search Page.

Ranked List Of 100 Cereal Grains and Pasta With Iron

You can find out what other nutrients a food has by clicking on its name.

Cereal Grains and Pasta Ranked 1 - 20 With Iron

Click on a food to explore all of the nutrients it contains.

RankCereal Grains and Pasta with Ironper 100gper Oz
1
(Crude)
18.5 mg5.2 mg
2Two foods with the same rank/nutrient values10.6 mg3 mg
(Crude)
(Unprocessed)
3
(Plain)
9.1 mg2.6 mg
4Two foods with the same rank/nutrient values8.5 mg2.4 mg
(White Corn Flour, Enriched)
(Yellow Corn Flour, Enriched)
57.6 mg2.2 mg
67.6 mg2.2 mg
77.3 mg2.1 mg
8
(Tortilla Mix, Enriched)
7.1 mg2 mg
9
(Chinese, Noodles)
6.4 mg1.8 mg
10
(Long-Grain, Precooked Or Instant, Enriched)
6.3 mg1.8 mg
11
(Crude)
6.3 mg1.8 mg
12Two foods with the same rank/nutrient values5.8 mg1.6 mg
(Self-Rising, Bolted, Plain, Enriched)
(Self-Rising, Bolted, Plain, Enriched)
13
(All-Purpose, Enriched, Bleached)
5.6 mg1.6 mg
14
(Bread, Enriched)
5.6 mg1.6 mg
15Three foods with the same rank/nutrient values5.4 mg1.5 mg
(All-Purpose, Enriched, Unbleached)
165.4 mg1.5 mg
175.2 mg1.5 mg
18Seven foods with the same rank/nutrient values5.1 mg1.4 mg
(10% Protein, Bleached, Enriched, Industrial)
(10% Protein, Unbleached, Enriched, Industrial)
(11.5% Protein, Bleached, Enriched, Industrial)
(11.5% Protein, Unbleached, Enriched, Industrial)
(13% Protein, Bleached, Enriched, Industrial)
(15% Protein, Bleached, Enriched, Industrial)
(9% Protein, Bleached, Enriched, Industrial)
195 mg1.4 mg
20Two foods with the same rank/nutrient values5 mg1.4 mg
(With Wheat Flour Added, Self-Rising, Bolted, Enriched)
(With Wheat Flour Added, Self-Rising, Bolted, Enriched)
fig 1. Cereal Grains and Pasta with iron rank 1 to 20

Iron supplements available online

Here's a few supplements available through Amazon that contain iron. Please click on the image or the link below for further details (#ad).

Cereal Grains and Pasta Ranked 21 - 40 With Iron

Click on a food to explore all of the nutrients it contains.

RankCereal Grains and Pasta with Ironper 100gper Oz
21Two foods with the same rank/nutrient values4.7 mg1.3 mg
(Self-Rising, Degermed, Enriched)
(Self-Rising, Degermed, Enriched)
22
(Includes USDA Food Distr. Program)
4.7 mg1.3 mg
234.7 mg1.3 mg
24
(All-Purpose, Self-Rising, Enriched)
4.7 mg1.3 mg
25
(All-Purpose, Enriched, Calcium-Fortified)
4.6 mg1.3 mg
264.6 mg1.3 mg
274.6 mg1.3 mg
28
(Fine Meal, Enriched)
4.4 mg1.3 mg
29Four foods with the same rank/nutrient values4.4 mg1.2 mg
(Medium-Grain, Enriched)
(Enriched)
(Degermed, Enriched)
(Degermed, Enriched)
30
(Regular, Long-Grain, Enriched)
4.3 mg1.2 mg
31
(Enriched, Dry)
4.3 mg1.2 mg
324.3 mg1.2 mg
33
(Short-Grain, Enriched)
4.2 mg1.2 mg
34
(Enriched, Dry)
4.2 mg1.2 mg
35
(Protein-Fortified, Dry, Enriched, N x 6.25)
4.2 mg1.2 mg
36
(Whole-Groat)
4.1 mg1.2 mg
37
(Dry, Enriched)
4 mg1.1 mg
38
(Partially Debranned)
4 mg1.1 mg
393.9 mg1.1 mg
40
(Includes USDA Food Distr. Program)
3.9 mg1.1 mg
fig 2. Cereal Grains and Pasta with iron rank 21 to 40

Cereal Grains and Pasta Ranked 41 - 60 With Iron

Click on a food to explore all of the nutrients it contains.

RankCereal Grains and Pasta with Ironper 100gper Oz
41Two foods with the same rank/nutrient values3.8 mg1.1 mg
423.7 mg1.1 mg
43
(Dry, Includes USDA Food Distr. Program)
3.6 mg1 mg
44Two foods with the same rank/nutrient values3.6 mg1 mg
45
(Indian Fried Dumpling)
3.6 mg1 mg
463.5 mg997.9 µg
47Two foods with the same rank/nutrient values3.5 mg978.1 µg
(Whole-Grain)
(Whole-Grain)
48
(51% Whole Wheat, Dry, Includes USDA Food Distr. Program, Remaining Enriched Semolina)
3.4 mg966.7 µg
493.4 mg952.5 µg
50
(Plain, As Purchased)
3.4 mg949.7 µg
51Two foods with the same rank/nutrient values3.3 mg944 µg
(Long-Grain, Parboiled, Enriched)
(51% Whole Wheat, Dry, Remaining Unenriched Semolina)
52Two foods with the same rank/nutrient values3.3 mg935.5 µg
(Dry, Enriched)
533.2 mg910 µg
543.2 mg904.3 µg
55
(Whole-Grain)
3.1 mg890.2 µg
563 mg853.3 µg
573 mg842 µg
58
(Pastelon De Carne, Puerto Rican Style)
3 mg836.3 µg
59
(Crude)
2.8 mg791 µg
60Two foods with the same rank/nutrient values2.7 mg768.3 µg
fig 3. Cereal Grains and Pasta with iron rank 41 to 60

Cereal Grains and Pasta Ranked 61 - 75 With Iron

Click on a food to explore all of the nutrients it contains.

RankCereal Grains and Pasta with Ironper 100gper Oz
61Two foods with the same rank/nutrient values2.7 mg765.4 µg
(Filled With Meat & Vegetables, Mexican Turnover)
(Japanese, Dry)
622.7 mg759.8 µg
632.6 mg745.6 µg
64
(With Chicken Or Turkey & Vegetables)
2.6 mg737.1 µg
65
(Whole-Grain)
2.6 mg734.3 µg
662.6 mg728.6 µg
67Two foods with the same rank/nutrient values2.5 mg720.1 µg
(Pastry Filled With Meat)
(Medium)
682.5 mg708.7 µg
69
(Meat- & Bean-Filled, No Gravy)
2.5 mg705.9 µg
702.5 mg700.2 µg
712.5 mg697.4 µg
72
(With Oysters)
2.4 mg691.7 µg
732.4 mg688.9 µg
74Two foods with the same rank/nutrient values2.4 mg686.1 µg
(Pastelillo De Queso; Empanadilla, Puerto Rican Style)
(Meat-Filled, No Gravy)
75
(Turnover Filled With Ground Beef & Cabbage Mixture)
2.4 mg683.2 µg
fig 4. Cereal Grains and Pasta with iron rank 61 to 75

Recommended High Quality Iron Supplements

Choosing a high quality supplement can be quite tricky.

You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We maintain a recommended page for iron supplements that's updated/reviewed several times a year.

Iron Supplements Available Online

Here's a few supplements available through Amazon that contain iron. Please click on the image or the link below for further details (#ad).

Foods With Iron In Other Food Categories

The food categories below have foods that contain iron.

Select a category to show a ranked list of all the foods in that category with iron.

Food CategoriesNumber of foods
in category
Alcoholic Beverages135
American Indian/Alaska Native Foods145
Baby Foods792
Baked Products949
Beef Products1043
Beverages616
Breakfast Cereals587
Candy, Sweets or Lollies468
Dairy and Egg Products785
Desserts453
Dressings and Condiments138
Fast Foods1014
Fats and Oils92
Finfish and Shellfish Products696
Fruits and Berries577
Lamb, Veal, and Game Products507
Legumes and Legume Products608
Meals, Entrees, and Side Dishes1829
Nuts and Seeds233
Pork Products425
Poultry Products828
Restaurant Foods109
Sauces and Gravies189
Sausages and Luncheon Meats337
Snacks478
Soups, Broths, and Stews405
Spices and Herbs108
Vegetables and Vegetable Products2098
fig 5. Food categories with foods that contain Iron

Healthy wishes from us at,