OatsOats41.60.48NA3.641373.812340333119.61.543.066.3477
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.979.4
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.1381
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
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.5282
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.383
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.583
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.0783
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.5783.6
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.5284
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.53785.2
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.386.7
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.5387.5
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.487.7
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
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.788.5
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.488.8
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.888.8
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.81089.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.290
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.691
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.391
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3152
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115189
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124201
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148227
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked18.30.057NA1.24.60.57NA6266.4NA3690.5156229
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157236
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163238
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171244
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179250
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.3180252
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.7194268
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195268
Cooked Rice NoodlesRice noodles, cooked110.11NA0.398.330.32NA55.61112.552.80.69205278
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223297
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.94220297
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked120.024NA1.4527.31.13NA75.8106NA1820.36221303
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247326
Minerals in Top 40 Whole Cereals with the highest Energy content per 300 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Energy per 300 calories.
Top 5 whole cereals with most amount of energy per 300 calories are:
- Oats
- Raw Millet
- Uncooked Amaranth Grain
- Raw Long-grain Brown Rice
- Raw Teff