Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630750
Yellow Canned HominyHominy, canned, yellow41.70.13NA2.666.70.29NA14637.512.514384.38344417
White Canned HominyHominy, canned, white41.70.13NA2.666.70.29NA14637.512.511134.38344417
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.06281361
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247326
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked6.20.15NA0.4315.50.81NA24.73117.315.51.27237309
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked120.024NA1.4527.31.13NA75.8106NA1820.36221303
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223297
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.94220297
Cooked Rice NoodlesRice noodles, cooked110.11NA0.398.330.32NA55.61112.552.80.69205278
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195268
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.7194268
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.3180252
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179250
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked46.30.17NA4.4220.86NA13413722.74.880.9172244
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked46.30.17NA0.59220.86NA13413722.74.880.9172244
Pearled BarleyCooked Pearled Barley270.26NA3.2453.70.63NA132227217.32168244
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171244
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared19.40.09NA4.3120.83NA89.521.811.69.681.2170242
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg14.50.15NA2.73340.47NA9746NA1790.9167242
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163238
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157236
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt230.16NA0.4627.71.1NA9980.817.32.31.13158231
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked6.920.088NA3.44300.87NA85.46717.300.97158231
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2.30.17NA3.3718.50.82NA766017.300.92158231
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked230.16952.7727.71.1NA9980.817.32.31.13158231
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.5157231
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched6.920.088NA0.46300.87NA85.467NA00.97158231
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2.30.17NA0.4618.50.82NA7660NA00.92158231
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked18.30.057NA1.24.60.57NA6266.4NA3690.5156229
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148227
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124201
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant9.930.095NA0.779.930.89NA65.639.7NA9.931.35124199
Cooked PastaPasta, cooked, unenriched, without added salt13.30.19NA0.95340.61NA11083.5501.90.97118190
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115189
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.350.034NA0.3718.40.16NA55.340.23.76.70.4597168
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3152
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.7139
Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.3134
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.88122
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.895
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.9292
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.691
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.391
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.290
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.81089.6
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.489.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry31.30.21NA2.4851.15NA227225NA7071.536.1489.3
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.888.8
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.488.8
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.788.5
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.4888.2
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.288.2
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.987.7
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.487.7
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.5387.5
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.587
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.386.7
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.4386
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.685.2
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.53785.2
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.35884.7
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry19.40.12NA1.123.60.4NA67.4138715510.387.7684.3
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.5884
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.5284
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.484
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked2.50.18NA3.5419.30.87NA79.663.712.70.840.921183.8
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched2.50.18NA0.6719.30.87NA79.663.7NA0.840.921183.8
Tapioca PearlsDry Tapioca Pearls16.80.017NA1.320.840.092NA5.879.20.670.840.19.283.8
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.5783.6
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.683.3
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.2783.3
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7.50.092NA0.67290.92NA9071.7NA0.830.9710.783.3
Enriched SemolinaSemolina, enriched140.16NA3.63390.52NA11315574.50.830.8810.683.3
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7.50.092NA3.63290.92NA9071.712.60.830.9710.783.3
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.8283
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.0783
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.583
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.3383
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.383
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.982.6
Wheat FlourUnenriched All-purpose White Wheat Flour12.40.12NA0.96180.56358988281.650.589.8282.4
Dry Rice NoodlesRice noodles, dry150.064NA0.589.90.41NA12624.712.41500.619.882.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.8282.4
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched230.18NA3.5420.50.89NA959512.44.10.99.5582
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.5282
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.5582
Rice FlourUnenriched White Rice Flour8.20.11NA0.2928.70.9837.380.362.312.400.669.7582
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.6581.7
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.281.7
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.531181.5
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.581
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.6581
Dry PastaDry Unenriched Pasta170.23NA1.05430.74NA153180514.851.14881
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.1381
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.7380.6
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry570.23NA2.6721.70.83NA123140161.60.827.980.2
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry570.23NA0.5921.70.83NA123140161.60.827.980.2
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.8379.8
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.979.4
Minerals in Top 100 Cereals with the lowest Energy content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals , sorted by least amount of Energy per 300 calories.
Top 5 cereals with least amount of energy per 300 calories are:
- Cooked Oat Bran
- Yellow Canned Hominy
- White Canned Hominy
- Cooked Bulgur
- Cooked Buckwheat Groats