SeitanVital wheat gluten38.40.049NA1.46.76NANA70.32710.77.840.232.220.3
Cooked Oat BranOat bran, cooked250.17NA2.21002.4NA29823019.32.51.332108.03
Wheat BranCrude Wheat Bran33.80.46NA4.92835.32NA469547360.933.374.587.2
Oat BranRaw Oat Bran23.60.16NA2.2962.3NA29823018.41.631.262.667.03
Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.16.43
Sesame FlourHigh fat Sesame Flour30.20.29NA2.968.60.28NA15380.4NA7.82.030.175.85
Hemp SeedsHulled Hemp Seeds12.70.29NA1.441271.37NA2982174.670.91.80.95.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels8.230.24NA1.581060.81NA2211451.71.251.40.945.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels9.060.22NA1.4960.78NA2051371.643.141.330.355.2
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked4.040.008NA0.489.10.38NA25.335.4NA60.60.1273.75.1
Watermelon Seed KernelsDried Watermelon Seed Kernels9.70.12NA1.3920.29NA136116NA17.81.840.915.1
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.34.9
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.884.7
Lotus SeedsRaw Lotus Seeds49.40.11NA1.07630.7NA189412NA1.120.3186.54.64
OatsOats140.16NA1.245.51.26411341106.530.511.022.14.34
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.86NA1181133.153.940.9852.44.33
Cooked KamutCooked Khorasan Wheat6.80.16NA1.3336.40.78NA111124246.061.449.44.33
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.264.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry10.40.068NA0.828.30.38NA75.675NA2360.512.054.28
Rice BranCrude Rice Bran180.23NA5.872474.5NA5314704.941.61.91.944.22
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds12.30.15NA0.7458.70.11NA20.6206NA4.042.314.16
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.174.13
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.234.04
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.54.02
Cooked Wild RiceWild rice, cooked2.970.12NA0.5931.70.28NA811000.792.971.33733.95
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.333.94
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.163.9
TriticaleTriticale110.14NA0.7638.70.96NA10799NA1.51.033.133.9
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.843.86
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.55NA1241532.31.360.843.63.84
Cooked TeffTeff, cooked48.50.22NA2.0349.52.83NA119106NA7.921.1743.83
Coconut WaterCoconut Water (liquid From Coconuts)1260.21NA1.531320.75NA10513165.265530.535003.8
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.83243.8
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.333.77
Corn BranCrude Corn Bran18.80.11NA1.2528.60.063NA3219.67.373.130.72.13.73
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7.460.12NA0.9228.70.62NA79.3101193.040.662.443.73
Boiled BulgurCooked Bulgur120.09NA1.1638.60.73NA48820.726.020.69943.7
Roasted PistachiosDry Roasted Pistachio Nuts18.70.23NA0.7190.22NA821761.751.050.410.323.7
Boiled BuckwheatCooked Buckwheat Groats7.60.16NA0.8755.40.44NA76962.44.350.6682.23.67
Cooked PastaPasta, cooked, unenriched, without added salt4.430.063NA0.3211.40.2NA36.72816.70.630.3239.33.67
Cooked QuinoaQuinoa, cooked140.16NA1.2453.30.53NA1271432.335.830.9159.73.67
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7.550.13NA1.0428.30.65NA6948.421.53.770.7383.66
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.043.65
AlmondsNuts, almonds46.50.18NA0.6446.60.387.82831270.710.170.540.763.65
Oat FlourPartially Debranned Oat Flour13.60.11NA0.9935.60.99NA112928.44.70.792.13.63
Blanched AlmondsNuts, almonds, blanched400.17NA0.5645.40.31NA81.51120.543.220.50.763.63
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.43.62
Pistachio NutsRaw Pistachio Nuts18.80.230.610.721.60.21NA87.51831.250.180.390.783.6
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.633.6
Spinach Spaghetti Dry Spinach Spaghetti 15.60.13NA0.5746.80.71NA89.2101179.680.742.243.6
Sunflower SeedsDried Sunflower Seed Kernels13.40.31NA0.955.70.33NA1131109.081.540.860.813.56
Hulled BarleyBarley, hulled9.320.14NA137.60.55NA74.612810.63.40.782.673.53
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4.840.048NA0.9111.30.16NA32.315.3NA59.70.355.53.52
Cooked Spinach SpaghettiSpaghetti, spinach, cooked230.16NA0.847.71.16NA8344.61710.80.8352.43.52
Enriched SemolinaSemolina, enriched4.720.053NA1.2130.17NA37.851.7250.280.293.53.52
SemolinaSemolina, unenriched4.720.053NA0.34130.17NA37.851.7NA0.280.293.53.52
Dry PastaDry Unenriched Pasta5.660.078NA0.3514.30.25NA5160171.60.382.673.5
Roasted AlmondsDry Roasted Almonds450.18NA0.6246.70.37NA78.81190.330.50.550.43.5
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added480.16NA0.61450.41NA76.81150.680.160.510.463.5
FlaxseedSeeds, flaxseed47.80.23NA1.0773.40.46NA1201524.765.60.811.33.43
Plain Almond ButterPlain Almond Butter no Salt56.50.15NA0.5745.40.35NA82.71220.391.140.540.273.4
ChiaDried Chia Seeds1300.19NA1.6690.56NA17783.711.43.30.941.23.4
Dry CouscousCouscous, dry6.40.066NA0.2911.70.21NA45.244NA2.660.222.283.4
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.433.4
Cooked CouscousCouscous, cooked7.140.037NA0.347.140.075NA19.651.824.64.460.2364.83.4
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt120.31NA0.65220.36NA19814613.60.520.910.213.32
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.83.3
Cashew NutsRaw Cashew Nuts6.70.4NA1.2530.3NA1071193.62.171.050.943.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels9.50.22NA154.70.23NA10658.65.457.451.070.593.24
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.773.23
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry6.460.04NA0.377.870.13NA22.5462.335170.132.63.2
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled36.30.64NA0.3629.80.079NA74521NA13.70.4935.33.15
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.063.14
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.143.1
Whole Sesame SeedsDried Whole Sesame Seeds1700.71NA2.5461.30.43NA11081.761.91.350.823.1
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.143.06
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked6.10.019NA0.41.530.19NA20.622NA1230.17523.05
Barley flourBarley flour or meal9.280.099NA0.78280.316.685.889.6111.160.583.53.04
Roasted Sesame SeedsRoasted Whole Sesame Seeds1750.44NA2.6630.44NA113846.11.951.270.583
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted41.50.64NA0.43300.079NA84.5523NA13.50.5243
Cashew ButterPlain Cashew Butter no Salt7.330.37NA0.86440.14NA78931.962.560.880.53
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels230.26NA1.37610.25NA13771.66.076.881.80.883
Cooked MilletMillet, cooked2.520.14NA0.53370.23NA84520.761.70.76602.95
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.32.9
Oil Roasted CashewsOil Roasted Cashew Nuts7.40.35NA1.04470.29NA921093.52.240.920.62.9
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.742.9
TahiniSesame Butter from Roasted Kernels71.60.27NA1.5160.24NA12369.65.819.30.780.512.86
Barley Malt flourBarley malt flour10.20.075NA1.3270.33NA846210.43.050.572.272.85
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour4.120.04NA1.276.040.197.629.729.49.30.550.193.272.84
Wheat FlourUnenriched All-purpose White Wheat Flour4.120.04NA0.326.040.1911.729.729.49.30.550.193.272.84
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.872.8
Millet FlourMillet flour3.660.14NA1.03310.26NA74.658.68.561.050.692.272.8
Sunflower Seed ButterSunflower Seed Butter no Salt10.40.26NA0.6750.40.34NA10893170.490.790.12.8
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt9.20.3NA1.1210.34NA18779.3NA0.480.860.162.8
Light Rye FlourRye flour, light3.640.06NA0.258.960.33NA36.462.74.930.560.373.22.75
Roasted CashewsDry Roasted Cashew Nuts7.840.39NA1.0545.30.14NA85.4982.042.80.980.32.67
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.842.6
HazelnutsNuts, hazelnuts or filberts180.27NA0.75260.98NA461080.3800.390.852.4
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked15.40.057NA1.477.30.29NA44.745.57.561.630.357.22.37
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked15.40.057NA0.27.30.29NA44.745.57.561.630.357.22.37
Minerals in Top 100 Cereals & Nuts with the highest Protein content per 100 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 100 calories.
Top 5 cereals & nuts with most amount of protein per 100 calories are:
- Vital wheat gluten
- Cooked Oat Bran
- Crude Wheat Bran
- Raw Oat Bran
- Crude Wheat Germ