SeitanVital wheat gluten1920.25NA7.0333.8NANA35113553.6391.1511102
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.63105040
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.63172336
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.335
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.432
Sesame FlourHigh fat Sesame Flour1511.44NA14.43431.4NA767402NA39100.8629.3
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.528.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.6827
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels45.31.1NA7.034793.9NA10236868.215.76.661.7726
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked20.20.04NA2.4245.51.9NA126177NA3030.6136925.6
Watermelon Seed KernelsDried Watermelon Seed Kernels48.50.62NA6.544621.45NA678582NA899.24.5325.4
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.524.5
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.423.4
Lotus SeedsRaw Lotus Seeds2470.53NA5.343153.5NA9442062NA5.61.5743323.2
OatsOats69.40.8NA6.072286.320667255132.62.575.110.621.7
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.9226221.7
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.9724721.6
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.321.6
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry520.34NA41411.92NA378375NA11792.5410.221.4
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.721
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds61.70.77NA3.72940.56NA1031030NA2011.55.0420.8
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.351120.6
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.141620
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.520720
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.6336619.8
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.719.7
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.819.4
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.619.4
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.219.3
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.21819
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.537119
Coconut WaterCoconut Water (liquid From Coconuts)6321.05NA7.636583.74NA526657926.327632.63250019
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.1712119
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.619
Corn BranCrude Corn Bran940.55NA6.231430.31NA161983715.63.510.518.7
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.218.7
Boiled BulgurCooked Bulgur60.20.45NA5.81933.67NA2414103.6303.4346818.6
Roasted PistachiosDry Roasted Pistachio Nuts941.13NA3.52951.1NA4108808.745.242.051.618.4
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.341118.4
Cooked PastaPasta, cooked, unenriched, without added salt220.32NA1.6571NA18413983.53.161.619718.4
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.5429818.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.5219118.3
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.218.3
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.818.3
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.618
Blanched AlmondsNuts, almonds, blanched2000.87NA2.782271.56NA4085582.7162.53.8218
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.951218
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.918
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.821318
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.218
Sunflower SeedsDried Sunflower Seed Kernels66.81.54NA4.52781.67NA56555245.47.74.34.0517.8
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.317.6
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.5656.50.78NA16176.6NA2981.527817.6
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1150.79NA42385.8NA41522385544.1526217.6
Enriched SemolinaSemolina, enriched23.60.26NA6.0665.30.86NA1892581241.41.4617.617.6
SemolinaSemolina, unenriched23.60.26NA1.765.30.86NA189258NA1.41.4617.617.6
Dry PastaDry Unenriched Pasta28.30.39NA1.7571.41.24NA255301858.11.913.317.6
Roasted AlmondsDry Roasted Almonds2240.92NA3.12331.87NA3945961.672.52.77217.5
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2400.79NA3.032262.03NA3845763.380.822.532.317.5
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.517
Plain Almond ButterPlain Almond Butter no Salt2830.76NA2.842271.74NA4146091.955.72.681.3417
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.9717
Dry CouscousCouscous, dry320.33NA1.4458.51.04NA226221NA13.31.111.417
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.51217
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.1632417
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt601.57NA3.261111.8NA992730682.584.541.0316.6
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.871416.5
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.716.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.9716.2
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.541916
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.30.2NA1.8539.30.67NA11223011.725840.631316
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1823.2NA1.81490.39NA3692604NA68.52.4717615.8
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.315.7
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.715.6
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.115.5
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.715.3
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.8425915.3
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.615.2
Roasted Sesame SeedsRoasted Whole Sesame Seeds8752.2NA133152.2NA56542030.49.736.342.9215
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2083.2NA2.171500.39NA4232614NA67.62.512015
Cashew ButterPlain Cashew Butter no Salt36.61.87NA4.32200.69NA3894659.812.84.42.5215
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1161.3NA6.863051.26NA68335830.334.49.024.415
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.8230014.7
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.514.6
Oil Roasted CashewsOil Roasted Cashew Nuts371.76NA5.22351.44NA45854517.511.24.6314.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.714.5
TahiniSesame Butter from Roasted Kernels3581.35NA7.52801.22NA61534829973.92.5614.3
Barley Malt flourBarley malt flour51.20.37NA6.521341.65NA42031052.215.22.8511.414.2
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour20.60.2NA6.3730.20.943814814746.62.750.9616.414
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.414
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.314
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.314
Sunflower Seed ButterSunflower Seed Butter no Salt521.3NA3.342521.68NA54046784.62.433.960.514
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt461.5NA5.51041.7NA935397NA2.424.30.8114
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.861613.8
Roasted CashewsDry Roasted Cashew Nuts391.93NA5.232260.72NA42749210144.881.513.3
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.213
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.2312
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked77.20.28NA7.3636.61.44NA224228388.131.528612
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked77.20.28NA0.9836.61.44NA224228388.131.528612
Minerals in Top 100 Cereals & Nuts with the highest Protein content per 500 kcal
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Protein per 500 calories.
Top 5 cereals & nuts with most amount of protein per 500 calories are:
- Vital wheat gluten
- Cooked Oat Bran
- Crude Wheat Bran
- Raw Oat Bran
- Crude Wheat Germ