Iron in Cereals and Grains

List of cereals and grains with a high iron content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Raw buckwheat 2.2mg 22%
2 Amaranth grain 2.1mg 21%
3 Teff 2.05mg 20.5%
4 Quinoa 1.49mg 14.9%
5 Pearl barley 1.33mg 13.3%
6 Bulgur 0.96mg 9.6%
7 Buckwheat 0.8mg 8%
8 Millet 0.63mg 6.3%
9 Wild rice 0.6mg 6%
10 Long-grain brown rice 0.56mg 5.6%
11 Parboiled brown rice 0.53mg 5.3%
12 Medium-grain brown rice 0.53mg 5.3%
13 Couscous 0.38mg 3.8%
14 Parboiled rice 0.24mg 2.4%
15 Long-grain white rice 0.2mg 2%
16 Short-grain white rice 0.2mg 2%
17 Medium-grain white rice 0.2mg 2%
18 Glutinous rice 0.14mg 1.4%