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
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
KiwanoHorned melon2272.86NANANANA17NANANANANA4.051.1
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
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
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
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.840.84
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.80.83
RaspberriesRaw Raspberries1921.250.0370.240.480238.54.53.580.3812.52.30.81
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
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.90.76
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.860.7
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
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.2720.67
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.10.62
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
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.050.58
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.60.56
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
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
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.230.51
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.240.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.90.48
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.350.45
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.90.44
Frozen BoysenberriesBoysenberries, frozen, unsweetened2000.520.0180.10.2024.413.8NANANA10.62.20.44
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
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
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
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.750.37
Frozen StrawberriesStrawberries, frozen, unsweetened2860.310.0170.0660.089026136.25.771.0661.230.37
LimesRaw Limes3330.670.0730.0630.120355.63NANANA9.332.330.37
GuavasRaw Common Guavas1471.40.40.160.4202113NANANA7.943.750.34
WatermelonRaw Watermelon3330.50.05300.1702520.7115.274.031.332.030.33
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked270.150.030.0020.051022NANANANA0.761.840.32
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched27.80.160.0440.0080.036022NANANANA0.391.840.32
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched27.80.160.0440.0080.036022NANANANANA1.840.32
Lime JuiceRaw Lime Juice4000.280.0320.0320.06033.76.762.442.41.921.61.680.32
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked280.150.0390.0070.032022NANANANA0.781.80.31
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched280.150.0390.0070.032022NANANANANA1.80.31
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched27.40.180.0490.0080.040220.0330.0050.0050.0220.361.950.3
RiceRaw Regular Long-grain White Rice27.40.180.0490.0080.040220.033NANANA0.361.950.3
Prickly PearsRaw Prickly Pears2441.240.160.0560.45023.3NANANANA8.81.80.29
Enriched SemolinaSemolina, enriched27.80.290.0420.010.11020.2NANANANA1.13.520.29
SemolinaSemolina, unenriched27.80.290.0420.010.11020.2NANANANA1.13.520.29
BlueberriesRaw Blueberries1750.580.0490.10.15025.417.58.78.560.194.21.30.28
MulberriesRaw Mulberries2330.910.0630.0020.48022.819NANANA3.953.350.28
GooseberriesRaw Gooseberries2271.30.0860.10.62023NANANANA9.7720.27
Orange PeelRaw Orange Peel1030.210.0250.0110.03025.8NANANANA111.550.26
Casaba MelonsRaw Casaba Melons3570.360.0890.0790.061023.520.3NANANA3.23.960.25
Honeydew MelonsRaw Honeydew Melons2780.390.110.0920.072025.322.68.227.446.92.221.50.25
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked30.80.320.0340.0040.15025.6NANANANANA1.50.24
PineappleRaw Pineapple2000.240.0180.0340.046026.219.74.243.46122.81.080.24
KumquatsRaw Kumquats1411.20.150.0660.17022.413NANANA9.152.650.24
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked420.320.0340.0040.15025.717.55.655.366.443.431.50.24
Extra Sweet PineappleRaw Extra Sweet Pineapple1960.22NANANANA26.520.24.23.3312.72.751.040.24
Green KiwifruitRaw Green Kiwifruit1640.850.0480.0690.402414.77.136.740.254.91.870.23
Lemon JuiceRaw Lemon Juice4551.10.180.0410.055031.411.554.51.951.361.60.23
PrunesRaw Dehydrated Prunes29.50.220.017NA0.047026.3NANANANANA1.10.22
Raw Dried FigsFigs, dried, uncooked400.370.05800.14025.719.29.29.960.0283.941.330.22
GrapefruitRaw Grapefruit3130.310.0440.0160.059025.322NANANA3.441.970.22
Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.630.22
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened2170.960.220.140.1502419.6NANANA3.4820.22
PlumsRaw Plums2170.610.03700.09602521.66.67113.43.041.520.22
CherimoyaRaw Cherimoya1330.910.310.210.037023.6178.377.90.8842.10.21
White GrapefruitRaw White Grapefruit3030.30.0420.0150.058025.522NANANA3.332.10.21
PummeloRaw Pummelo2630.11NANANA025.3NANANANA2.6320.21
Red Anjou PearsRaw Red Anjou Pears1610.23NANANANA2415.410.54.40.424.840.530.21
LemonRaw Lemons Without Peel3451.030.130.090.220328.62NANANA9.663.80.21
FigsRaw Figs1350.410.08100.1902622NANANA3.910.2
Red Sour CherriesRaw Red Sour Cherries2000.60.140.0880.092024.41778.361.63.220.2
Mammy-appleRaw Mammy-apple1960.980.2700.15024.5NANANANA5.90.980.2
CranberriesRaw Cranberries2170.280.0170.0480.0720269.31.467.480.357.8310.2
Bosc PearsRaw Bosc Pears1490.13NANANANA2415.38.43.73.154.630.540.19
Macronutrients 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 macronutrients 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