CornstarchCornstarch78.70.0390.00700.020720NANANA0.710.20.047
YokanYokan, prepared from adzuki beans and sugar1150.140.05NA0.03070NANANANANA3.80.081
Tapioca PearlsDry Tapioca Pearls83.80.0170.0040.0010.002074.32.8NANANA0.750.160.1
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated85.50.0510.0150.0010.015073.60NANANA0.430.140.35
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles57.618.32.841.168.60300.14NANANA1.15.950.36
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.30.36
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry84.30.680.0970.0240.25062.4NANANANA3.629.560.38
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1681.680.250.0220.53063.800002.355.360.45
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.160.5
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.930.52
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.50.58
Wheat FlourUnenriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.50.58
Dry Rice NoodlesRice noodles, dry82.40.460.130.0210.10660.099NANANA1.34.90.61
Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.880.66
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA4100.66
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.33180.67
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.49610.69
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.970.69
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.75100.7
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.020.82
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.020.82
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.60.88
SemolinaSemolina, unenriched83.30.880.130.0310.33060.7NANANANA3.2510.60.88
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.60.9
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.860.9
RiceRaw Regular Long-grain White Rice820.540.150.0250.12065.70.099NANANA1.075.860.9
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.10.9
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.10.9
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked83.80.440.120.020.096066.3NANANANA2.355.450.92
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched83.80.440.120.020.096066.3NANANANANA5.450.92
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2310.440.120.0210.095066.3NANANANANA5.450.92
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2310.440.120.0210.095066.3NANANANANA5.450.92
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched83.30.480.130.0230.11066NANANANA1.175.50.97
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched83.30.480.130.0230.11066NANANANANA5.50.97
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.4110.97
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2310.480.130.0230.11066NANANANANA5.50.97
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2310.480.130.0230.11066NANANANA0.695.50.97
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked810.450.090.0060.15066.2NANANANA2.275.520.97
Tofu YogurtTofu yogurt3195.740.830.372.880513.96NANANA0.64110.99
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.251.1
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.21.13
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.21.13
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.51.14
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein5002.550.20.10.64039.26.503.502.5351.15
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.271.2
Carob flourCarob flour1350.880.120.0050.29012066.3NANANA53.86.241.24
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3090.590.120.0090.2065.20.15NANANA3.16.251.27
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.31.3
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.751.33
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant1990.54NANANANA67.3NANANANA1.86.361.35
FalafelHome prepared Falafel90162.150.10.45028.7NANANANANA121.35
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.21.36
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.041.36
Peanut ButterSmooth Peanut Butter5125.34.860.025.76012.23.302.11.22.9111.36
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.41.4
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5125.43.870.047.060114.302.152.134.0712.31.42
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.761.44
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.41.5
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.261.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.271.5
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.731.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2562.5NANANA053.3NANANANANA181.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA201.5
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.71.52
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA131.53
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.41.6
Chocolate SoymilkUnfortified Chocolate Soymilk4767.31.140.362.8047.437.4NANANA1.910.81.6
Peanut SpreadLow Sugar Peanut Spread4625.34.70.0427.4706.572.93NANANA3.611.41.62
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5026.34.350.0197.5607.642.10.040.0424.7141.64
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.61.64
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.21.66
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.51.66
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.21.67
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA201.68
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.81.7
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.41.7
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.541.7
PeanutsRaw Peanuts53263.320.0028.2308.532.5NANANA4.513.71.73
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.71.73
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.131.74
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.161.74
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2310.810.210.160.190560.74NANANA19191.75
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.7201.8
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.7201.8
TempehTempeh156173.970.396.330124.2NANANA5.831.71.8
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.451.8
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.741.8
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.851.82
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA15201.83
HummusHome Prepared Hummus16914.61.930.133.450340.46NANANA6.788.241.85
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.351.87
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.21.93
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.61.93
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.7191.95
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.51.97
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.37112
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.8112
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.52
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.82
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.72
Macronutrients in Top 100 Legumes & Cereals with the lowest Zinc content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by least amount of Zinc per 300 calories.
Top 5 legumes & cereals with least amount of zinc per 300 calories are:
- Cornstarch
- Yokan, prepared from adzuki beans and sugar
- Dry Tapioca Pearls
- Long Rice Chinese Noodles, dehydrated
- Chinese Restaurant Crunchy Flat Noodles