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Life is everything. Let's make it a healthy one!

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




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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

For ease of use, we've grouped together all foods that share the same rank. Click on the rows with the symbol to show or hide the foods with the same rank.

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.

Use the ToC button in the upper right to quickly go to a section.

RankFoodper 100gper Oz
1
(Crude)
18.5 mg
5.2 mg
2
Two foods with same rank.
10.6 mg
3 mg
(Crude)
(Unprocessed)
3
(Plain)
9.1 mg
2.6 mg
4
Two foods with same rank.
8.5 mg
2.4 mg
(White Corn Flour, Enriched)
(Yellow Corn Flour, Enriched)
5
7.6 mg
2.2 mg
7
7.3 mg
2.1 mg
8
(Tortilla Mix, Enriched)
7.1 mg
2 mg
9
(Chinese, Noodles)
6.4 mg
1.8 mg
10
(Long-Grain, Precooked Or Instant, Enriched)
6.3 mg
1.8 mg
11
(Crude)
6.3 mg
1.8 mg
12
Two foods with same rank.
5.8 mg
1.6 mg
(Self-Rising, Bolted, Plain, Enriched)
(Self-Rising, Bolted, Plain, Enriched)
13
(All-Purpose, Enriched, Bleached)
5.6 mg
1.6 mg
14
(Bread, Enriched)
5.6 mg
1.6 mg
15
Three foods with same rank.
5.4 mg
1.5 mg
(All-Purpose, Enriched, Unbleached)
16
5.4 mg
1.5 mg
17
5.2 mg
1.5 mg
18
Seven foods with same rank.
5.1 mg
1.4 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)
19
5 mg
1.4 mg
20
Two foods with same rank.
5 mg
1.4 mg
(With Wheat Flour Added, Self-Rising, Bolted, Enriched)
(With Wheat Flour Added, Self-Rising, Bolted, Enriched)

Figure 1. Cereal Grains and Pasta with iron rank 1 to 20


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Cereal Grains and Pasta Ranked 21 - 40 With Iron

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

Use the ToC button in the upper right to quickly go to a section.

RankFoodper 100gper Oz
21
Two foods with same rank.
4.7 mg
1.3 mg
(Self-Rising, Degermed, Enriched)
(Self-Rising, Degermed, Enriched)
22
(Includes USDA Food Distr. Program)
4.7 mg
1.3 mg
23
4.7 mg
1.3 mg
24
(All-Purpose, Self-Rising, Enriched)
4.7 mg
1.3 mg
25
(All-Purpose, Enriched, Calcium-Fortified)
4.6 mg
1.3 mg
26
4.6 mg
1.3 mg
27
4.6 mg
1.3 mg
28
(Fine Meal, Enriched)
4.4 mg
1.3 mg
29
Four foods with same rank.
4.4 mg
1.2 mg
(Medium-Grain, Enriched)
(Enriched)
(Degermed, Enriched)
(Degermed, Enriched)
30
(Regular, Long-Grain, Enriched)
4.3 mg
1.2 mg
31
(Enriched, Dry)
4.3 mg
1.2 mg
32
4.3 mg
1.2 mg
33
(Short-Grain, Enriched)
4.2 mg
1.2 mg
34
(Enriched, Dry)
4.2 mg
1.2 mg
35
(Protein-Fortified, Dry, Enriched, N x 6.25)
4.2 mg
1.2 mg
36
(Whole-Groat)
4.1 mg
1.2 mg
37
(Dry, Enriched)
4 mg
1.1 mg
38
(Partially Debranned)
4 mg
1.1 mg
39
3.9 mg
1.1 mg
40
(Includes USDA Food Distr. Program)
3.9 mg
1.1 mg

Figure 2. Cereal Grains and Pasta with iron rank 21 to 40


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Cereal Grains and Pasta Ranked 41 - 60 With Iron

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

Use the ToC button in the upper right to quickly go to a section.

RankFoodper 100gper Oz
41
Two foods with same rank.
3.8 mg
1.1 mg
42
3.7 mg
1.1 mg
43
(Dry, Includes USDA Food Distr. Program)
3.6 mg
1 mg
44
Two foods with same rank.
3.6 mg
1 mg
45
(Indian Fried Dumpling)
3.6 mg
1 mg
46
3.5 mg
997.9 µg
47
Two foods with same rank.
3.5 mg
978.1 µg
(Whole-Grain)
(Whole-Grain)
48
(51% Whole Wheat, Dry, Includes USDA Food Distr. Program, Remaining Enriched Semolina)
3.4 mg
966.7 µg
49
3.4 mg
952.5 µg
50
(Plain, As Purchased)
3.4 mg
949.7 µg
51
Two foods with same rank.
3.3 mg
944 µg
(Long-Grain, Parboiled, Enriched)
(51% Whole Wheat, Dry, Remaining Unenriched Semolina)
52
Two foods with same rank.
3.3 mg
935.5 µg
(Dry, Enriched)
53
3.2 mg
910 µg
54
3.2 mg
904.3 µg
55
(Whole-Grain)
3.1 mg
890.2 µg
56
3 mg
853.3 µg
58
(Pastelon De Carne, Puerto Rican Style)
3 mg
836.3 µg
59
(Crude)
2.8 mg
791 µg
60
Two foods with same rank.
2.7 mg
768.3 µg

Figure 3. Cereal Grains and Pasta with iron rank 41 to 60


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Cereal Grains and Pasta Ranked 61 - 75 With Iron

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

Use the ToC button in the upper right to quickly go to a section.

RankFoodper 100gper Oz
61
Two foods with same rank.
2.7 mg
765.4 µg
(Filled With Meat & Vegetables, Mexican Turnover)
(Japanese, Dry)
62
2.7 mg
759.8 µg
63
2.6 mg
745.6 µg
64
(With Chicken Or Turkey & Vegetables)
2.6 mg
737.1 µg
65
(Whole-Grain)
2.6 mg
734.3 µg
66
2.6 mg
728.6 µg
67
Two foods with same rank.
2.5 mg
720.1 µg
(Pastry Filled With Meat)
(Medium)
68
2.5 mg
708.7 µg
69
(Meat- & Bean-Filled, No Gravy)
2.5 mg
705.9 µg
71
2.5 mg
697.4 µg
72
(With Oysters)
2.4 mg
691.7 µg
73
2.4 mg
688.9 µg
74
Two foods with same rank.
2.4 mg
686.1 µg
(Pastelillo De Queso; Empanadilla, Puerto Rican Style)
(Meat-Filled, No Gravy)
75
(Turnover Filled With Ground Beef & Cabbage Mixture)
2.4 mg
683.2 µg

Figure 4. Cereal Grains and Pasta with iron rank 61 to 75


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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 Categories
Alcoholic Beverages
American Indian/Alaska Native Foods
Baby Foods
Baked Products
Beef Products
Beverages
Breakfast Cereals
Candy, Sweets or Lollies
Dairy and Egg Products
Desserts
Dressings and Condiments
Fast Foods
Fats and Oils
Finfish and Shellfish Products
Fruits and Berries
Lamb, Veal, and Game Products
Legumes and Legume Products
Meals, Entrees, and Side Dishes
Nuts and Seeds
Pork Products
Poultry Products
Restaurant Foods
Sauces and Gravies
Sausages and Luncheon Meats
Snacks
Soups, Broths, and Stews
Spices and Herbs
Vegetables and Vegetable Products

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