Highest Iron Grains | NutrientNorms

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#1 18.5 mg

Rice bran, crude

Full nutrient profile

#2 14.2 mg

Sorghum bran, white, unenriched, dry, raw

Full nutrient profile

#3 10.6 mg

Wheat bran, crude

Full nutrient profile

#	Food	mg / 100g
4	Corn flour, masa, enriched, white	8.5
5	Corn flour, yellow, masa, enriched	8.5
6	Teff, uncooked	7.6
7	Amaranth grain, uncooked	7.6
8	Flour, amaranth	7.6
9	Wheat flour, white, cake, enriched	7.3
10	Wheat flour, white, tortilla mix, enriched	7.0
11	Noodles, chinese, chow mein	6.4
12	Rice, white, long-grain, precooked or instant, enriched, dry	6.3
13	Wheat germ, crude	6.3
14	Chia seeds, dry, raw	6.0
15	Cornmeal, yellow, self-rising, bolted, plain, enriched	5.8
16	Cornmeal, white, self-rising, bolted, plain, enriched	5.8
17	Flour, wheat, all-purpose, enriched, bleached	5.6
18	Flour, bread, white, enriched, unbleached	5.5
19	Flour, wheat, all-purpose, enriched, unbleached	5.4
20	Oat bran, raw	5.4
21	Wheat, soft white	5.4
22	Vital wheat gluten	5.2
23	Wheat flour, white (industrial), 10% protein, unbleached, enriched	5.1
24	Wheat flour, white (industrial), 11.5% protein, bleached, enriched	5.1
25	Wheat flour, white (industrial), 11.5% protein, unbleached, enriched	5.1
26	Wheat flour, white (industrial), 13% protein, bleached, enriched	5.1
27	Wheat flour, white (industrial), 9% protein, bleached, enriched	5.1
28	Wheat flour, white (industrial), 10% protein, bleached, enriched	5.1
29	Wheat flour, white (industrial), 15% protein, bleached, enriched	5.1
30	Rye flour, dark	5.0
31	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	5.0
32	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	5.0
33	Cornmeal, yellow, self-rising, degermed, enriched	4.7
34	Cornmeal, white, self-rising, degermed, enriched	4.7
35	Oats (Includes foods for USDA's Food Distribution Program)	4.7
36	Barley malt flour	4.7
37	Wheat flour, white, all-purpose, self-rising, enriched	4.7
38	Wheat flour, white, all-purpose, enriched, bleached	4.6
39	Wheat flour, white, all-purpose, enriched, unbleached	4.6
40	Wheat flour, white, all-purpose, enriched, calcium-fortified	4.6
41	Quinoa, uncooked	4.6
42	Wheat, hard white	4.6
43	Flour, quinoa	4.5
44	Flour, corn, yellow, fine meal, enriched	4.4
45	Spelt, uncooked	4.4
46	Wheat flour, white, bread, enriched	4.4
47	Cornmeal, degermed, enriched, yellow	4.4
48	Rice, white, medium-grain, raw, enriched	4.4
49	Cornmeal, degermed, enriched, white	4.4
50	Semolina, enriched	4.4

Highest Iron in Grains

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