Quinoa, spelt, and amaranth contain more iron than oats.
To determine which grain has more iron, let's look at the iron content of various whole grains based on the information from Healthline:
Iron Content in Grains (per serving)
Food | Iron Content |
---|---|
Oats | 1.2 mg per cup cooked |
Quinoa | 2.8 mg per cup cooked |
Spelt | 3.7 mg per 100g flour |
Amaranth | 5.2 mg per cup cooked |
As the table illustrates, quinoa, spelt, and amaranth all have a higher iron content compared to oats. Amaranth has the highest iron content per cup cooked.