OatsOats69.40.8NA6.072286.320667255132.62.575.110.6129
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5132
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2135
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916136
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512136
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2137
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817138
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514138
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415139
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3139
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511140
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7142
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512145
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2146
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714146
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8147
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3147
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416147
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7148
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3148
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6149
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7151
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4152
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419152
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121253
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.52191314
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.5207336
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247379
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.84259382
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.92262394
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271397
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.9286407
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298417
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.82300420
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.16324446
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.77326446
Cooked Rice NoodlesRice noodles, cooked18.50.18NA0.65140.53NA9318.521881.16342463
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371495
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.63366495
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked20.20.04NA2.4245.51.9NA126177NA3030.61369505
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411543
Minerals in Top 40 Whole Cereals with the highest Energy content per 500 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Energy per 500 calories.
Top 5 whole cereals with most amount of energy per 500 calories are:
- Oats
- Raw Millet
- Uncooked Amaranth Grain
- Raw Long-grain Brown Rice
- Raw Teff