Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.33217
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA993617
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.2219.56
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.68.35
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.57.75
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.3356.32
BlackberriesRaw Blackberries11635.70.161.12.16011256.728270.8161.6166.16
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA206.14
KiwanoHorned melon113614.3NANANANA86NANANANANA20.25.45
OatsOats1298.871.560.143.1085NANANANA13.621.75.1
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.75.1
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.8411184.95
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.54.87
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.64.85
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.5415194.66
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.54.46
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.44.22
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.5194.2
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.78194.17
RaspberriesRaw Raspberries9626.250.181.22.4011542.522.6181.9262.511.54.04
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.33.92
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.63.9
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.33.87
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.43.82
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.33.5
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.73.5
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.6143.44
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.963.37
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.63.1
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA10133.03
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA22143.03
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.32.9
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.3182.82
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.42.8
Frozen RaspberriesRed Frozen Raspberries8937.230.570.170.13011258.42925.63.9338.410.32.77
Lemon PeelRaw Lemon Peel10643.20.410.280.67017044.4NANANA113162.66
Cantaloupe MelonsRaw Cantaloupe Melons14712.80.750.680.51012011627.522.66413.212.42.65
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA10162.54
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.22.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.62.4
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.72.27
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.62.22
Frozen BoysenberriesBoysenberries, frozen, unsweetened10002.60.090.50.98012269NANANA53112.2
StrawberriesRaw Strawberries15634.70.2311.4012076.438317.3431.310.52.2
Peaches, YellowRaw Yellow Peaches12823.20.240.0261.08012210819.6256119.211.72.18
Acerola JuiceRaw Acerola Juice21746.521.480.961010498NANANA6.528.72.17
Black CurrantsRaw European Black Currants7943.250.270.570.850122NANANANANA112.14
PomegranatesRaw Pomegranates6027.050.7200.48011382.3NANANA24102.1
ApricotsRaw Apricots10424.060.2800.80116969.824.7612114.62.1
Red CurrantsRaw Red And White Currants8931.80.150.310.4701236631.528.85.4538.412.52.05
AvocadosRaw Avocados313466.640.395.23026.72.060.381.160.19216.252
Frozen BlackberriesBlackberries, frozen, unsweetened7813.360.120.641.27012283.4NANANA399.21.95
RowalRaw Rowal45091.1NANANA10863.52.254.9556.32810.41.94
CarambolaRaw StarFruit16135.320.310.442.53010964NANANA4516.81.94
NectarinesRaw Nectarines11363.640.280.0231.26012089.715.61855.319.3121.93
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.81.86
Frozen StrawberriesStrawberries, frozen, unsweetened14291.570.0860.330.4401306531295.3306.141.86
LimesRaw Limes16673.330.370.320.6017628NANANA46.711.71.83
GuavasRaw Common Guavas735720.822.1010565.6NANANA39.718.81.7
WatermelonRaw Watermelon16672.50.2700.8301261035626.3206.67101.67
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.21.62
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.21.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.21.6
Lime JuiceRaw Lime Juice20001.40.160.160.3016833.812129.688.41.6
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.081.54
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.081.54
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.771.5
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.771.5
Prickly PearsRaw Prickly Pears12206.20.820.282.270117NANANANA448.91.46
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.61.46
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.61.46
BlueberriesRaw Blueberries8772.90.250.510.77012787.443.6430.96216.51.4
MulberriesRaw Mulberries11634.530.310.0122.4011494NANANA19.816.71.4
GooseberriesRaw Gooseberries11366.60.430.523.080116NANANANA49101.36
Orange PeelRaw Orange Peel5151.030.120.0570.150129NANANANA54.67.731.3
Casaba MelonsRaw Casaba Melons17861.80.450.390.30118102NANANA16201.25
Honeydew MelonsRaw Honeydew Melons13891.940.530.460.3601261134137.234.4117.51.25
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1541.60.170.0180.750128NANANANANA7.521.2
PineappleRaw Pineapple10001.20.090.170.230131992117.360145.41.2
KumquatsRaw Kumquats7046.060.730.330.87011266NANANA45.813.21.2
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2091.60.170.0190.75012887.328.226.832.2177.551.2
Extra Sweet PineappleRaw Extra Sweet Pineapple9801.08NANANANA1321012116.763.413.75.21.18
Green KiwifruitRaw Green Kiwifruit8204.260.240.342012073.735.733.71.2324.69.341.15
Lemon JuiceRaw Lemon Juice22735.450.910.20.27015757.32522.59.776.87.951.14
PrunesRaw Dehydrated Prunes1471.080.087NA0.230131NANANANANA5.461.1
Raw Dried FigsFigs, dried, uncooked2011.870.2900.690128964649.80.1419.76.631.1
GrapefruitRaw Grapefruit15631.560.220.0780.30126109NANANA179.841.1
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.131.1
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened10874.81.10.710.73012098NANANA17.4101.1
PlumsRaw Plums10873.040.1800.48012410833.4551715.27.61.1
CherimoyaRaw Cherimoya6674.531.551.060.19011885.84239.54.42010.51.07
White GrapefruitRaw White Grapefruit15151.50.210.0760.290127111NANANA16.710.51.06
PummeloRaw Pummelo13160.53NANANA0127NANANANA13101.05
Red Anjou PearsRaw Red Anjou Pears8061.13NANANANA1207752.3222.1242.661.05
LemonRaw Lemons Without Peel17245.170.670.451.1016143NANANA48.3191.03
FigsRaw Figs6762.030.4100.970130110NANANA19.65.071
Red Sour CherriesRaw Red Sour Cherries100030.680.440.460122853541.8816101
Mammy-appleRaw Mammy-apple9804.91.3300.770123NANANANA29.44.90.98
CranberriesRaw Cranberries10871.40.0870.240.36013046.47.337.41.743950.98
Bosc PearsRaw Bosc Pears7460.67NANANANA12076.34218.515.7232.70.97
Macronutrients in Top 100 Raw Fruits & Cereals with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of macronutrients in raw fruits & cereals , sorted by most amount of Zinc per 500 calories.
Top 5 raw fruits & cereals with most amount of zinc per 500 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour