Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.27
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.7
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.92
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.88
BlackberriesRaw Blackberries2021.15NA4.331404.5NA15311302.86.983.7615
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
KiwanoHorned melon88.60.14NA7.72730.27NA252839NA13.63.27607
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
RaspberriesRaw Raspberries1440.52NA41273.87NA1678711.155.772.42495
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.3
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.8
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.9
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.43
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.6
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
Frozen RaspberriesRed Frozen Raspberries1290.48NA4.071233.27NA161986NA21.41.66455
Lemon PeelRaw Lemon Peel8550.59NA5.196NANA76.610214.4738.31.6521
Cantaloupe MelonsRaw Cantaloupe Melons79.40.368.821.851060.36NA13223563.531411.6795
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.07
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
Frozen BoysenberriesBoysenberries, frozen, unsweetened1620.48NA5.1963.3NA1628341.261.32515
StrawberriesRaw Strawberries1500.4541.33.841223.6NA22514343.759.381.3853
Peaches, YellowRaw Yellow Peaches460.5230.81.9269.20.47NA15414620.7701.3684
Acerola JuiceRaw Acerola Juice1301.12NA6.52157NANA11712651.3391.31230
Black CurrantsRaw European Black Currants2620.41NA7.331141.2NA2811533NA9.521.3390
PomegranatesRaw Pomegranates360.57NA1.143.40.43NA1308531.8111.27282
ApricotsRaw Apricots81.30.49NA2.4462.50.48NA14416190.636.251.25540
Red CurrantsRaw Red And White Currants1770.57NA5.3669.61NA23614733.25.361.23450
AvocadosRaw Avocados22.50.36131.0354.40.27NA989090.75131.2137
Frozen BlackberriesBlackberries, frozen, unsweetened1360.56NA3.751035.73NA1416561.884.71.17385
RowalRaw Rowal40.52.86NA5.9586.50.42NA141354NA111.16193
CarambolaRaw StarFruit291.33NA0.77970.36NA11612875.819.41.16884
NectarinesRaw Nectarines410.59NA1.961.40.37NA1771370001.16597
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.58
Frozen StrawberriesStrawberries, frozen, unsweetened1370.42NA6.43942.5NA11112696171.1771
LimesRaw Limes3300.65NA6600.08NA18010204201.1883
GuavasRaw Common Guavas79.41NA1.15970.66NA17618402.658.821356
WatermelonRaw Watermelon700.42152.41000.38NA11011204101915
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.5
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7.50.092NA3.63290.92NA9071.712.60.830.9710.7
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7.50.092NA0.67290.92NA9071.7NA0.830.9710.7
Lime JuiceRaw Lime Juice1680.32NA1.08960.22NA16814041.2240.961089
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked2.50.18NA3.5419.30.87NA79.663.712.70.840.9211
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched2.50.18NA0.6719.30.87NA79.663.7NA0.840.9211
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched230.18NA3.5420.50.89NA959512.44.10.99.55
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.55
Prickly PearsRaw Prickly Pears4100.59NA2.2622NANA17616104.436.60.88641
Enriched SemolinaSemolina, enriched140.16NA3.63390.52NA11315574.50.830.8810.6
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.6
BlueberriesRaw Blueberries31.60.3NA1.4731.61.77NA634050.535.260.84443
MulberriesRaw Mulberries2720.42NA13126NANA26513534.269.80.84612
GooseberriesRaw Gooseberries1700.48NA2.1680.98NA18413504.16.80.82599
Orange PeelRaw Orange Peel4980.28NA2.4768NANA656563.19.280.77224
Casaba MelonsRaw Casaba Melons1180.64NA3.641180.38NA53.619504.3960.75984
Honeydew MelonsRaw Honeydew Melons500.2NA1.483.30.23NA9219005.831500.75749
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked350.46NA5.152.60.38NA1501247NA9.230.726.92
PineappleRaw Pineapple780.66NA1.74725.560486540.660.72516
KumquatsRaw Kumquats2620.4NA3.6384.50.57NA80.3786042.30.72342
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked350.46NA5.152.70.38NA14912500.638.80.7240
Extra Sweet PineappleRaw Extra Sweet Pineapple76.50.66NA1.6570.64.8NA476350.595.90.71504
Green KiwifruitRaw Green Kiwifruit1670.64NA1.5283.60.48NA16715340.9814.80.69409
Lemon JuiceRaw Lemon Juice820.22NA1.1820.16NA10914051.3613.60.681259
PrunesRaw Dehydrated Prunes63.70.54NA3.156.60.28NA99936NA4.420.663.54
Raw Dried FigsFigs, dried, uncooked1950.35NA2.45820.61NA80.78190.72120.6636.2
GrapefruitRaw Grapefruit1130.449.380.84750.11NA7513032.800.66852
Rice FlourUnenriched White Rice Flour8.20.11NA0.2928.70.9837.380.362.312.400.669.75
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened84.80.59NA3.4658.70.37NA10480906.520.65569
PlumsRaw Plums390.37131.145.70.34NA1041024000.65569
CherimoyaRaw Cherimoya400.28NA1.08680.37NA1041148NA280.64318
White GrapefruitRaw White Grapefruit1090.45NA0.55820.12NA72.7134512.700.64823
PummeloRaw Pummelo31.60.38NA0.8747.40.13NA1341705NA7.90.63703
Red Anjou PearsRaw Red Anjou Pears53.20.34NA0.92340.27NA635950.484.840.63408
LemonRaw Lemons Without Peel2690.38NA6.282.80.31NA16614284.1420.70.62920
FigsRaw Figs1420.28NA1.5690.52NA56.89410.814.050.61321
Red Sour CherriesRaw Red Sour Cherries960.62NA1.92540.67NA9010380180.6517
Mammy-appleRaw Mammy-apple64.70.51NA4.194NANA64.72763.5388.20.59507
CranberriesRaw Cranberries520.37NA1.5391.74NA71.75220.65130.59569
Bosc PearsRaw Bosc Pears44.80.47NA0.6731.30.21NA62.754604.480.58372
Minerals in Top 100 Raw Fruits & Cereals with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of minerals in raw fruits & cereals , sorted by most amount of Zinc per 300 calories.
Top 5 raw fruits & cereals with most amount of zinc per 300 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour