Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.433.4
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.23.37
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.221.9
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.131.67
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.91.55
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.061.46
Yellow Canned HominyHominy, canned, yellow1391.220.170.0170.54020NANANANA3.472.061.46
Tangerines, (mandarin oranges), canned, juice pack, drainedTangerines, (mandarin oranges), canned, juice pack, drained2630.110.0110.0030.013024.821.7NANANA3.161.971.4
Cooked KamutCooked Khorasan Wheat75.80.630.058NANA0212.33NANANA3.264.331.4
Lemon juice from concentrate, bottled, REAL LEMONLemon juice from concentrate, bottled, REAL LEMON5880.410.160.0350.065NA33.39.354.185.1804.12.761.35
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.951.33
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.031.33
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.031.26
BlackberriesRaw Blackberries2331.140.0330.220.43022.311.35.65.370.1612.33.231.23
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.041.23
Frozen Wild BlueberriesBlueberries, wild, frozen1750.280.053NANA024.3NA6.55.8407.701.18
Lemon juice from concentrateLemon juice from concentrate, canned or bottled5880.410.160.0350.06503394.14.9404.12.651.1
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.831.1
KiwanoHorned melon2272.86NANANANA17NANANANANA4.051.1
Canned Blackberry JuiceBlackberry juice, canned2631.580.0470.30.6020.520.3NANANA0.260.791.08
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.91.03
OatsOats25.71.770.310.0290.62017NANANANA2.724.341.02
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.141
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.620.99
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.330.98
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.30.97
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.30.97
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.770.93
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.670.91
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.020.9
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.90.89
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.70.84
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.940.84
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.840.84
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.80.83
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.520.83
RaspberriesRaw Raspberries1921.250.0370.240.480238.54.53.580.3812.52.30.81
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.630.79
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.060.78
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.530.78
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.650.77
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.950.76
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.90.76
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.60.74
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.660.7
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.860.7
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.40.7
Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.730.7
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.80.69
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.70.69
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.2720.67
Pearled BarleyCooked Pearled Barley81.30.360.0760.0170.160230.23NANANA3.11.840.67
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.670.66
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.730.66
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.10.62
Frozen LoganberriesLoganberries, frozen1820.560.020.110.21023.714NANANA9.642.760.62
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.60.61
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.80.61
Raspberry Juice ConcentrateRaspberry juice concentrate45.20.610.0250.0010.004NA2417.39.17.740.470.51.380.58
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.050.58
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.040.58
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.230.58
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.850.57
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.60.56
Raspberries PureeRaspberries Puree with Seeds1821.760.110.0510.055NA211265.550.387.820.56
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.070.56
Frozen RaspberriesRed Frozen Raspberries1791.450.110.0340.027022.411.75.85.130.797.682.050.55
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.070.55
Lemon PeelRaw Lemon Peel2130.640.0830.0550.130348.87NANANA22.63.20.53
Cantaloupe MelonsRaw Cantaloupe Melons2940.560.150.140.1024235.54.5312.82.652.470.53
Frozen Melon BallsMelon balls, frozen3030.760.190.170.13024NANANANA2.122.550.52
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry29.80.210.040.0050.061022.2NANANANANA4.280.51
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.230.51
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.240.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.10.5
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.10.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.90.48
Cooked Guava SauceGuava sauce, cooked2780.390.110.0470.12026.316.3NANANA100.890.47
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.350.45
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant66.20.18NANANANA22.4NANANANA0.62.10.45
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.90.44
Frozen BoysenberriesBoysenberries, frozen, unsweetened2000.520.0180.10.2024.413.8NANANA10.62.20.44
Seedless Raspberries PureeRaspberries, puree, seedless2442.120.160.110.1NA19.514.77.446.850.442.22.50.44
StrawberriesRaw Strawberries3130.940.0470.20.2802415.37.636.21.476.252.10.44
Peaches, YellowRaw Yellow Peaches2560.640.0490.0050.22024.521.53.92512.23.852.330.44
Acerola JuiceRaw Acerola Juice4351.30.30.190.202119.6NANANA1.31.740.43
Black CurrantsRaw European Black Currants1590.650.0540.110.17024.4NANANANANA2.220.43
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1030.20.040.0030.068021.70.052NANANA1.032.10.42
PomegranatesRaw Pomegranates1201.40.1400.095022.516.5NANANA4.820.42
ApricotsRaw Apricots2080.810.05600.1602319.31.964.9412.24.172.90.42
Red CurrantsRaw Red And White Currants1790.360.030.0630.095024.6136.35.751.17.682.50.41
AvocadosRaw Avocados62.59.161.330.0781.0505.330.410.0750.230.0384.21.250.4
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.60.40.01400.014021.600000.481.760.4
Tangerines, (mandarin oranges), canned, light syrup packTangerines, (mandarin oranges), canned, light syrup pack1640.160.020.0080.025026.525.4NANANA1.150.740.39
Frozen BlackberriesBlackberries, frozen, unsweetened1560.670.0230.130.25024.516.7NANANA7.81.840.39
RowalRaw Rowal901.80.22NANANA21.512.70.450.9911.35.62.070.39
CarambolaRaw StarFruit3231.060.0610.0870.51021.713NANANA9.033.350.39
NectarinesRaw Nectarines2270.730.0570.0050.25024183.13.57113.862.40.39
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.50.38
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked770.220.0590.010.048021.70.038NANANA0.312.070.38
Macronutrients in Top 100 Fruits & Cereals with the highest Zinc content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all fruits & cereals , sorted by most amount of Zinc per 100 calories.
Top 5 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