CornstarchCornstarch78.70.0390.00700.020720NANANA0.710.20.047
Tapioca PearlsDry Tapioca Pearls83.80.0170.0040.0010.002074.32.8NANANA0.750.160.1
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles57.618.32.841.168.60300.14NANANA1.15.950.36
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.30.36
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry84.30.680.0970.0240.25062.4NANANANA3.629.560.38
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1681.680.250.0220.53063.800002.355.360.45
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.160.5
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.930.52
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.50.58
Wheat FlourUnenriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.50.58
Dry Rice NoodlesRice noodles, dry82.40.460.130.0210.10660.099NANANA1.34.90.61
Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.880.66
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA4100.66
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.49610.69
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.970.69
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.75100.7
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.020.82
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.020.82
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.60.88
SemolinaSemolina, unenriched83.30.880.130.0310.33060.7NANANANA3.2510.60.88
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.60.9
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.860.9
RiceRaw Regular Long-grain White Rice820.540.150.0250.12065.70.099NANANA1.075.860.9
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.10.9
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.10.9
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked83.80.440.120.020.096066.3NANANANA2.355.450.92
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched83.80.440.120.020.096066.3NANANANANA5.450.92
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2310.440.120.0210.095066.3NANANANANA5.450.92
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2310.440.120.0210.095066.3NANANANANA5.450.92
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched83.30.480.130.0230.11066NANANANA1.175.50.97
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched83.30.480.130.0230.11066NANANANANA5.50.97
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.4110.97
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2310.480.130.0230.11066NANANANANA5.50.97
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2310.480.130.0230.11066NANANANA0.695.50.97
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked810.450.090.0060.15066.2NANANANA2.275.520.97
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.251.1
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.21.13
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.21.13
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.51.14
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.271.2
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3090.590.120.0090.2065.20.15NANANA3.16.251.27
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.751.33
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant1990.54NANANANA67.3NANANANA1.86.361.35
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.041.36
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.761.44
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.261.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.271.5
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.731.5
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.71.52
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA131.53
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.21.66
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.21.67
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.81.7
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.541.7
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.71.73
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.131.74
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.161.74
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.451.8
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.741.8
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.351.87
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.37112
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.8112
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.52
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.982.02
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.3112.06
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.442.07
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA106112.1
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.93102.1
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.62.1
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.68112.1
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.82.23
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.852.3
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.72.3
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.4112.32
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.62.35
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.182.35
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.83112.38
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.62.5
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.32.5
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.52.53
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.84122.53
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA11142.53
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.72.67
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.85122.7
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA7112.73
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.32.8
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.5132.9
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.922.92
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.2132.95
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.54112.97
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.433.05
OatsOats775.320.940.0861.87051NANANANA8.17133.06
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.73.1
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.53.3
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA123.7
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.8213.8
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.5243.98
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.35124
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.77134.2
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.174.38
Macronutrients in Top 100 Cereals with the lowest Zinc content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Zinc per 300 calories.
Top 5 cereals with least amount of zinc per 300 calories are:
- Cornstarch
- Dry Tapioca Pearls
- Chinese Restaurant Crunchy Flat Noodles
- Cooked Soba Japanese Noodles
- Dry Somen Japanese Noodles