Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.1
Wheat BranCrude Wheat Bran33.80.46NA4.92835.32NA469547360.933.374.58
Rice BranCrude Rice Bran180.23NA5.872474.5NA5314704.941.61.91.94
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.17
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.3
Oat BranRaw Oat Bran23.60.16NA2.2962.3NA29823018.41.631.262.66
BlackberriesRaw Blackberries67.40.38NA1.4446.51.5NA513770.932.331.23205
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.23
KiwanoHorned melon29.50.045NA2.57910.089NA84280NA4.551.1202
OatsOats140.16NA1.245.51.26411341106.530.511.022.1
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.06
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.4
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.8
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.26
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.33
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.74
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.88
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.55NA1241532.31.360.843.6
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.8324
RaspberriesRaw Raspberries480.17NA1.3342.31.3NA55.82900.381.920.81165
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.14
Hulled BarleyBarley, hulled9.320.14NA137.60.55NA74.612810.63.40.782.67
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.04
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.16
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.84
Corn BranCrude Corn Bran18.80.11NA1.2528.60.063NA3219.67.373.130.72.1
Millet FlourMillet flour3.660.14NA1.03310.26NA74.658.68.561.050.692.27
Brown Rice FlourRice flour, brown3.030.063NA0.55311.115.59379.62.672.20.673.3
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.14
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.84
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.87
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.2
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.63
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.4
Frozen RaspberriesRed Frozen Raspberries430.16NA1.36411.1NA53.6329NA7.140.55152
Lemon PeelRaw Lemon Peel2850.2NA1.732NANA25.53401.512.80.53174
Cantaloupe MelonsRaw Cantaloupe Melons26.50.122.940.6235.30.12NA447851.18470.53265
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.77
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.83
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.02
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.86
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.3
Frozen BoysenberriesBoysenberries, frozen, unsweetened540.16NA1.7321.1NA542780.420.44172
StrawberriesRaw Strawberries500.1513.81.340.61.2NA754781.253.130.44284
Peaches, YellowRaw Yellow Peaches15.40.1710.30.64230.16NA51.34870.2600.44228
Acerola JuiceRaw Acerola Juice43.50.37NA2.1752NANA394220.43130.43410
Black CurrantsRaw European Black Currants87.30.14NA2.44380.41NA94511NA3.170.43130
PomegranatesRaw Pomegranates120.19NA0.3614.50.14NA43.42840.63.60.4294
ApricotsRaw Apricots270.16NA0.81210.16NA485400.212.10.42180
Red CurrantsRaw Red And White Currants590.19NA1.823.20.33NA78.64911.071.80.41150
AvocadosRaw Avocados7.50.124.380.34180.089NA32.53030.254.380.445.8
Frozen BlackberriesBlackberries, frozen, unsweetened45.30.19NA1.2534.41.9NA472190.631.560.39128
RowalRaw Rowal13.50.95NA2290.14NA47118NA3.60.3964.3
CarambolaRaw StarFruit9.680.44NA0.2632.30.12NA38.74291.946.450.39295
NectarinesRaw Nectarines13.60.2NA0.6420.50.12NA59457000.39199
Light Rye FlourRye flour, light3.640.06NA0.258.960.33NA36.462.74.930.560.373.2
Frozen StrawberriesStrawberries, frozen, unsweetened45.70.14NA2.1431.40.83NA3742325.70.37257
LimesRaw Limes1100.22NA2200.027NA603401.336.670.37294
GuavasRaw Common Guavas26.50.34NA0.3832.40.22NA596130.882.940.34119
WatermelonRaw Watermelon23.30.1450.833.30.13NA36.73731.333.330.33305
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked2.970.046NA0.436.20.26NA19214.11.90.322.83
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched2.50.031NA1.29.720.31NA30244.20.280.323.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched2.50.031NA0.229.720.31NA3024NA0.280.323.6
Lime JuiceRaw Lime Juice560.11NA0.36320.072NA564680.480.32363
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked0.840.059NA1.26.420.29NA26.521.24.20.280.313.7
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched0.840.059NA0.226.420.29NA26.521.2NA0.280.313.7
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7.670.06NA1.26.850.3NA31.531.54.141.370.33.2
RiceRaw Regular Long-grain White Rice7.670.06NA0.226.850.317.631.531.54.141.370.33.2
Prickly PearsRaw Prickly Pears1370.2NA0.73207NANA58.55371.46120.29214
Enriched SemolinaSemolina, enriched4.720.053NA1.2130.17NA37.851.7250.280.293.5
SemolinaSemolina, unenriched4.720.053NA0.34130.17NA37.851.7NA0.280.293.5
BlueberriesRaw Blueberries10.50.1NA0.4910.50.59NA211350.181.750.28148
MulberriesRaw Mulberries910.14NA4.342NANA88.44511.423.30.28204
GooseberriesRaw Gooseberries570.16NA0.722.70.33NA61.44501.362.270.27200
Orange PeelRaw Orange Peel1660.095NA0.8222.7NANA21.62191.033.10.2674.7
Casaba MelonsRaw Casaba Melons39.30.21NA1.239.30.13NA186501.43320.25328
Honeydew MelonsRaw Honeydew Melons16.70.067NA0.4727.80.075NA30.66331.94500.25250
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked11.70.15NA1.717.50.13NA50416NA3.080.242.3
PineappleRaw Pineapple260.22NA0.58241.850162180.220.24172
KumquatsRaw Kumquats87.30.13NA1.2280.19NA26.82620140.24114
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked11.70.15NA1.717.60.13NA49.84170.212.930.2413.3
Extra Sweet PineappleRaw Extra Sweet Pineapple25.50.22NA0.5523.51.6NA15.72120.21.960.24168
Green KiwifruitRaw Green Kiwifruit55.70.21NA0.51280.16NA55.75110.334.90.23136
Lemon JuiceRaw Lemon Juice27.30.073NA0.3627.30.055NA36.44680.454.550.23420
PrunesRaw Dehydrated Prunes21.20.18NA1.04190.092NA33312NA1.470.221.18
Raw Dried FigsFigs, dried, uncooked650.12NA0.8227.30.2NA272730.2440.2212
GrapefruitRaw Grapefruit37.50.153.130.28250.038NA254340.9400.22284
Rice FlourUnenriched White Rice Flour2.730.036NA0.0969.560.3312.426.820.84.1300.223.25
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened28.30.2NA1.1519.60.12NA34.827002.170.22190
PlumsRaw Plums130.124.350.3715.20.11NA34.8341000.22190
CherimoyaRaw Cherimoya13.30.092NA0.3622.70.12NA34.7383NA9.330.21106
White GrapefruitRaw White Grapefruit36.40.15NA0.1827.30.039NA24.24484.2400.21274
PummeloRaw Pummelo10.50.13NA0.2915.80.045NA44.7568NA2.630.21234
Red Anjou PearsRaw Red Anjou Pears17.70.11NA0.3111.30.09NA211980.161.60.21136
LemonRaw Lemons Without Peel89.70.13NA2.0727.60.1NA554761.386.90.21307
FigsRaw Figs47.30.095NA0.5230.17NA193140.271.350.2107
Red Sour CherriesRaw Red Sour Cherries320.21NA0.64180.22NA30346060.2172
Mammy-appleRaw Mammy-apple21.60.17NA1.3731.4NANA21.6921.1829.40.2169
CranberriesRaw Cranberries17.40.12NA0.5130.58NA241740.224.350.2190
Bosc PearsRaw Bosc Pears150.16NA0.2210.40.07NA2118201.50.19124
Minerals in Top 100 Raw Fruits & Cereals with the highest Zinc content per 100 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 100 calories.
Top 5 raw fruits & cereals with most amount of zinc per 100 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour