Iron in Flour and Flour-Based Food

List of flour and flour-based food with a high iron content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Rice bran 18.54mg 185.4%
2 Sesame flour 15.17mg 151.7%
3 Wheat bran 10.57mg 105.7%
4 Sunflower seed flour 6.62mg 66.2%
5 Oat bran 5.41mg 54.1%
6 Wheat gluten 5.2mg 52%
7 Bread crumbs 4.83mg 48.3%
8 Barley malt flour 4.71mg 47.1%
9 Buckwheat flour 4.06mg 40.6%
10 Oat flour 4mg 40%
11 Millet flour 3.94mg 39.4%
12 Rice bran bread 3.61mg 36.1%
13 Whole-wheat flour 3.6mg 36%
14 Wheat bread 3.6mg 36%
15 Naan 3.25mg 32.5%
16 Focaccia 3.16mg 31.6%
17 Whole grain sorghum flour 3.14mg 31.4%
18 Oat bran bread 3.12mg 31.2%
19 Wheat bran bread 3.07mg 30.7%
20 Sweet yeast bread 2.87mg 28.7%
21 Rye bread 2.83mg 28.3%
22 Multi-grain crackers 2.83mg 28.3%
23 Oatmeal bread 2.7mg 27%
24 Barley flour 2.68mg 26.8%
25 Pita bread 2.62mg 26.2%
26 Triticale flour 2.59mg 25.9%
27 Multigrain bread 2.5mg 25%
28 Whole-wheat bread 2.47mg 24.7%
29 Rye crispbread 2.43mg 24.3%
30 Whole grain corn flour 2.38mg 23.8%
31 Brown rice flour 1.98mg 19.8%
32 Sprouted grain bread 1.89mg 18.9%
33 Whole wheat pasta 1.72mg 17.2%
34 Tortilla 1.64mg 16.4%
35 Paratha 1.61mg 16.1%
36 Pancakes 1.56mg 15.6%
37 Wheat flour 1.17mg 11.7%
38 Homemade pasta 1.16mg 11.6%
39 Sorghum flour 0.97mg 9.7%
40 Corn flour 0.91mg 9.1%
41 Rye flour 0.91mg 9.1%
42 Egg noodles 0.6mg 6%
43 Gluten-free brown rice pasta 0.53mg 5.3%
44 Pasta 0.5mg 5%
45 Soba 0.48mg 4.8%
46 Corn starch 0.47mg 4.7%
47 Rice flour 0.35mg 3.5%
48 Arrowroot flour 0.33mg 3.3%
49 Gluten-free corn pasta 0.25mg 2.5%
50 Rice noodles 0.14mg 1.4%