Wheat GermCrude Wheat Germ01.570.425.681.91.1NA234000NANA10.2
Wheat BranCrude Wheat Bran00.730.8193.031.8NA1100002.072.6410
Rice BranCrude Rice Bran02.60.2732.373.86NA600004.671.85.73
Wild RiceRaw Wild Rice0.840.0970.225.660.90.33NA800000.691.65
Dark Rye FlourRye flour, dark0.920.290.233.941.350.41NA30.50002.525.454.65
Oat BranRaw Oat Bran01.430.271.141.80.2NA63.40001.233.93.8
BlackberriesRaw Blackberries76.70.140.184.51.930.21NA174014708.161383.7
Durum WheatWheat, durum00.370.115.960.830.37NA38000NANA3.7
KiwanoHorned melon47.70.170.13.851.250.43NA20.5NA36NANANA3.27
OatsOats00.590.110.741.040.0921743000NANA3.06
Soft White WheatWheat, soft white00.360.0944.20.750.33NA360000.891.683.05
TeffRaw Teff00.320.222.750.770.39NANANANANA0.0651.552.97
Hard white WheatWheat, hard white00.340.0953.840.840.32NA33.30000.891.672.92
Raw SpeltUncooked Spelt00.320.16.070.950.29.234000NA0.73.22.9
Buckwheat FlourWhole-groat Buckwheat Flour00.370.175.50.390.5213.548.40000.296.272.8
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.270.174.830.910.17NA25.3NA000.481.72.67
Hard Red Spring WheatWheat, hard red spring00.460.15.20.850.31NA39.20000.921.732.53
Raw QuinoaQuinoa, uncooked0.820.290.261.240.630.4NA1500NA0202.53
Wheat SproutsSprouted Wheat00.340.234.681.430.4NA57.603.940NANA2.5
RaspberriesRaw Raspberries11.50.180.223.451.90.3219.8121015105452.42
RyeRye grain0.890.280.223.81.30.26NA33.70000.755.242.35
Hulled BarleyBarley, hulled0.850.550.243.90.240.27NA160000.481.862.35
Raw AmaranthUncooked Amaranth Grain00.0940.160.751.20.48NA66.303.400.9602.32
Whole Wheat FlourWhole-grain Wheat Flour00.440.154.370.530.36NA390000.631.682.3
BuckwheatBuckwheat00.0880.376.141.080.1816.326.2000NANA2.1
Corn BranCrude Corn Bran5.360.0130.133.660.850.2NA5.360000.560.42.1
Millet FlourMillet flourNA0.320.0574.7310.29NA33NA0NA0.0860.632.07
Brown Rice FlourRice flour, brownNA0.370.0665.241.30.61NA13.20000.5NA2.02
Medium Rye flourRye flour, medium00.250.0981.50.420.23NA29.20001.235.071.87
CornYellow Corn Grain 9.040.320.1730.350.51NA15.60000.40.251.8
Raw Pearled BarleyBarley, pearled, raw0.850.160.0973.920.240.22NA19.60000.0171.881.8
Long-grain Brown RiceRaw Long-grain Brown Rice00.440.0785.30.870.394.08190000.490.491.74
BulgurDry Bulgur00.20.14.50.910.3NA23.70000.0531.671.7
Brown RiceRaw Medium-grain Brown Rice00.340.0363.571.230.42NA16.6000NANA1.67
Frozen RaspberriesRed Frozen Raspberries21.40.480.543.62.150.33NA15009404NA1.66
Lemon PeelRaw Lemon Peel190.380.512.552.041.1NA83082301.601.6
Cantaloupe MelonsRaw Cantaloupe Melons14910.360.176.480.930.64NA185032400.44221.6
SorghumSorghum Grain00.30.0883.360.330.4NA18.20000.46NA1.52
CornmealWhole-grain Yellow Cornmeal9.10.320.1730.350.25NA20.70000.350.251.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.140.20.0661.580.550.31NA20.80000.350.251.44
Whole Sorghum FlourWhole-grain Sorghum Flour00.270.0513.760.450.27NA21NA0.67NA0.425.351.36
MilletRaw Millet00.330.233.750.670.39.0567.50000.040.711.33
Frozen BoysenberriesBoysenberries, frozen, unsweetened180.320.224.61.50.34NA378018.605.246.81.32
StrawberriesRaw Strawberries9.380.230.213.61.170.441.8225055102.720.61.3
Peaches, YellowRaw Yellow Peaches1230.180.246.21.180.19NA30.8050.805.6201.3
Acerola JuiceRaw Acerola Juice3260.260.785.22.670.052NA183020870NA2.3518.31.3
Black CurrantsRaw European Black Currants570.240.241.431.90.31NANA0862NA4.76NA1.3
PomegranatesRaw Pomegranates00.240.191.061.360.27NA13703702.1759.31.27
ApricotsRaw Apricots6000.190.253.751.50.34NA56.3062.505.5620.61.25
Red CurrantsRaw Red And White Currants10.70.210.270.540.340.38NA43022000.54591.23
AvocadosRaw Avocados130.130.243.262.60.48NA152018.803.939.41.2
Frozen BlackberriesBlackberries, frozen, unsweetened280.140.225.660.710.29NA159014.505.5931.17
RowalRaw Rowal51.4NANANANANANANANA69.7NANANA1.16
CarambolaRaw StarFruit290.140.153.553.80.16NA116033301.4501.16
NectarinesRaw Nectarines1160.230.187.671.260.17NA3403705.25151.16
Light Rye FlourRye flour, light00.280.0760.670.560.2NA19.30000.74.961.1
Frozen StrawberriesStrawberries, frozen, unsweetened170.190.323.960.930.24NA146035302.5191.1
LimesRaw Limes200.30.222.170.43NA80029102.261.1
GuavasRaw Common Guavas1370.30.184.820.49NA2160100703.2211.51
WatermelonRaw Watermelon2800.330.211.782.20.45NA3008100.511
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.150.0451.740.670.087NA5.68000NANA0.97
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.480.044.241.10.12NA1930000.092NA0.97
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0580.041.331.10.12NA7.5000NANA0.97
Lime JuiceRaw Lime Juice240.30.181.71.480.46NA120036002.647.20.96
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.470.043.451.10.14NA194000NANA0.92
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.0590.041.341.10.14NA5.03000NANA0.92
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.470.043.450.830.13NA1900000.090.0820.9
RiceRaw Regular Long-grain White Rice00.0580.041.30.830.1306.580000.090.0820.9
Prickly PearsRaw Prickly Pears14.60.10.443.37NA0.44NA440102NANANA0.88
Enriched SemolinaSemolina, enriched00.680.4850.480.086NA1530000.22NA0.88
SemolinaSemolina, unenriched00.230.0672.760.480.086NA60000NANA0.88
BlueberriesRaw Blueberries15.80.190.222.20.650.271.5831.6051031020.84
MulberriesRaw Mulberries6.980.20.74.33NA0.35NA42025406.0754.40.84
GooseberriesRaw Gooseberries1020.270.22.051.950.55NA410189NA2.52NA0.82
Orange PeelRaw Orange Peel650.370.282.81.50.54NA930421NA0.77NA0.77
Casaba MelonsRaw Casaba Melons00.160.332.50.91.75NA85.7023400.5426.80.75
Honeydew MelonsRaw Honeydew Melons250.320.13.51.30.73NA158015000.17240.75
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked65.50.0360.14.450.480.15NA6.4609.80NANA0.72
PineappleRaw Pineapple180.470.1931.280.67NA108028700.124.20.72
KumquatsRaw Kumquats63.40.160.381.80.880.15NA72018500.6300.72
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1360.0030.275.50.710.084NA006.0300.2419.70.72
Extra Sweet PineappleRaw Extra Sweet Pineapple17.60.470.1931.280.67NA112NA33200.124.10.71
Green KiwifruitRaw Green Kiwifruit19.70.130.121.680.90.31NA123045607.21980.69
Lemon JuiceRaw Lemon Juice00.330.21.241.80.63NA273052802.0500.68
PrunesRaw Dehydrated Prunes780.10.152.650.370.66NA1.77000NANA0.66
Raw Dried FigsFigs, dried, uncooked00.10.0990.750.520.13NA1101.4500.4218.80.66
GrapefruitRaw Grapefruit4310.340.192.342.650.39NA94032301.200.66
Rice FlourUnenriched White Rice Flour00.110.0172.120.670.36NA3.280000.0900.66
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened2870.290.220.891.160.44NA32.601100.339.80.65
PlumsRaw Plums1110.180.172.70.880.19NA32.606201.741.70.65
CherimoyaRaw Cherimoya00.40.522.581.381.03NA92050.4NA1.08NA0.64
White GrapefruitRaw White Grapefruit180.340.182.452.570.39NA91030301.200.64
PummeloRaw Pummelo00.270.211.74NA0.28NANA0482NANANA0.63
Red Anjou PearsRaw Red Anjou Pears4.840.0580.140.780.260.19NA34NA25NA0.5823.70.63
LemonRaw Lemons Without Peel10.30.410.211.031.970.83NA114054801.5500.62
FigsRaw Figs28.40.240.21.621.20.46NA24.308.100.45190.61
Red Sour CherriesRaw Red Sour Cherries3840.180.242.40.860.26NA4806000.4212.60.6
Mammy-appleRaw Mammy-apple70.60.120.242.350.610.59NA82.4082.4NANANA0.59
CranberriesRaw Cranberries19.60.0780.130.661.920.37NA6.5209108.632.60.59
Bosc PearsRaw Bosc Pears4.480.0540.10.680.260.094NA31.3NA12.5NA0.5423.30.58
Vitamins in Top 100 Raw Fruits & Cereals with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of vitamins in raw fruits & cereals , sorted by most amount of Zinc per 300 calories.
Top 5 raw fruits & cereals with most amount of zinc per 300 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour