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Which Grain Has More Iron?

Published in Nutrition & Grains 1 min read

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.