CornstarchCornstarch1.570.039NA0.372.360.042NA10.22.362.27.10.0476.55
Tapioca PearlsDry Tapioca Pearls16.80.017NA1.320.840.092NA5.879.20.670.840.19.2
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.84
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked120.024NA1.4527.31.13NA75.8106NA1820.36221
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry19.40.12NA1.123.60.4NA67.4138715510.387.76
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.350.034NA0.3718.40.16NA55.340.23.76.70.4597
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked18.30.057NA1.24.60.57NA6266.4NA3690.5156
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.521
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.82
Wheat FlourUnenriched All-purpose White Wheat Flour12.40.12NA0.96180.56358988281.650.589.82
Dry Rice NoodlesRice noodles, dry150.064NA0.589.90.41NA12624.712.41500.619.8
Rice FlourUnenriched White Rice Flour8.20.11NA0.2928.70.9837.380.362.312.400.669.75
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.83
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.65
Cooked Rice NoodlesRice noodles, cooked110.11NA0.398.330.32NA55.61112.552.80.69205
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.7194
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry570.23NA2.6721.70.83NA123140161.60.827.9
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry570.23NA0.5921.70.83NA123140161.60.827.9
Enriched SemolinaSemolina, enriched140.16NA3.63390.52NA11315574.50.830.8810.6
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.6
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg14.50.15NA2.73340.47NA9746NA1790.9167
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched230.18NA3.5420.50.89NA959512.44.10.99.55
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.55
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked46.30.17NA4.4220.86NA13413722.74.880.9172
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked46.30.17NA0.59220.86NA13413722.74.880.9172
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked2.50.18NA3.5419.30.87NA79.663.712.70.840.9211
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched2.50.18NA0.6719.30.87NA79.663.7NA0.840.9211
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2.30.17NA0.4618.50.82NA7660NA00.92158
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2.30.17NA3.3718.50.82NA766017.300.92158
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7.50.092NA3.63290.92NA9071.712.60.830.9710.7
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7.50.092NA0.67290.92NA9071.7NA0.830.9710.7
Cooked PastaPasta, cooked, unenriched, without added salt13.30.19NA0.95340.61NA11083.5501.90.97118
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched6.920.088NA0.46300.87NA85.467NA00.97158
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked6.920.088NA3.44300.87NA85.46717.300.97158
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.5
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.58
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked230.16952.7727.71.1NA9980.817.32.31.13158
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt230.16NA0.4627.71.1NA9980.817.32.31.13158
Dry PastaDry Unenriched Pasta170.23NA1.05430.74NA153180514.851.148
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared19.40.09NA4.3120.83NA89.521.811.69.681.2170
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked6.20.15NA0.4315.50.81NA24.73117.315.51.27237
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant9.930.095NA0.779.930.89NA65.639.7NA9.931.35124
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.07
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.4
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry31.30.21NA2.4851.15NA227225NA7071.536.14
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.82
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.5
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.6
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.43
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.33
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
Pearled BarleyCooked Pearled Barley270.26NA3.2453.70.63NA132227217.32168
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.9
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.06281
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.8
Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.3
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.73
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.3180
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.35
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.5157
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.4
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.88
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.94220
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
White Canned HominyHominy, canned, white41.70.13NA2.666.70.29NA14637.512.511134.38344
Minerals in Top 100 Cereals with the lowest Zinc 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 Zinc per 300 calories.
Top 5 cereals with least amount of zinc per 300 calories are:
- Cornstarch
- Dry Tapioca Pearls
- Chinese Restaurant Crunchy Flat Noodles
- Cooked Soba Japanese Noodles
- Dry Somen Japanese Noodles