OatsOats140.16NA1.245.51.26411341106.530.511.022.125.7
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.326.5
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.0427
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.427.2
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.227.2
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.8427.4
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.8327.6
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.427.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.0227.7
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.8628
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.1728
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.3328.4
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.4329
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.8429
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.829.2
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.1629.4
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.0629.4
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.2329.5
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.2629.6
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.1429.6
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.3330
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.7430
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.7730.4
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.8830.4
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.832450.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7.550.13NA1.0428.30.65NA6948.421.53.770.73863
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.567
Cooked KamutCooked Khorasan Wheat6.80.16NA1.3336.40.78NA111124246.061.449.475.8
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked6.10.019NA0.41.530.19NA20.622NA1230.175276.3
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.86NA1181133.153.940.9852.478.7
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.279.4
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.585781.3
Cooked QuinoaQuinoa, cooked140.16NA1.2453.30.53NA1271432.335.830.9159.783.3
Cooked MilletMillet, cooked2.520.14NA0.53370.23NA84520.761.70.766084
Cooked CouscousCouscous, cooked7.140.037NA0.347.140.075NA19.651.824.64.460.2364.889.3
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.072NA0.4739.30.98NA68.870.5NA0.890.556589.3
Cooked Rice NoodlesRice noodles, cooked3.70.035NA0.132.780.11NA18.53.74.1717.60.2368.493
Cooked TeffTeff, cooked48.50.22NA2.0349.52.83NA119106NA7.921.17499
Cooked Wild RiceWild rice, cooked2.970.12NA0.5931.70.28NA811000.792.971.337399
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked4.040.008NA0.489.10.38NA25.335.4NA60.60.1273.7101
Boiled BuckwheatCooked Buckwheat Groats7.60.16NA0.8755.40.44NA76962.44.350.6682.2109
Minerals in Top 40 Whole Cereals with the highest Energy content per 100 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Energy per 100 calories.
Top 5 whole cereals with most amount of energy per 100 calories are:
- Oats
- Raw Millet
- Uncooked Amaranth Grain
- Raw Teff
- Raw Long-grain Brown Rice