Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.310.2
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.610
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.75.73
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.45
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.74.65
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.174.38
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.174.38
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.77134.2
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.35124
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.5243.98
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.8213.8
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA123.7
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.53.3
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.73.1
OatsOats775.320.940.0861.87051NANANANA8.17133.06
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.433.05
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.54112.97
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.2132.95
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.922.92
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.5132.9
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.32.8
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA7112.73
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.85122.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.72.67
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA11142.53
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.84122.53
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.52.53
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.32.5
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.62.5
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.83112.38
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.182.35
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.62.35
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.4112.32
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
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.82.23
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
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.62.1
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.93102.1
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA106112.1
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.442.07
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.3112.06
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.982.02
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.52
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.8112
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.37112
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.351.87
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.741.8
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.451.8
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.161.74
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.131.74
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.71.73
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.541.7
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.81.7
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.21.67
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.21.66
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA131.53
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.71.52
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.731.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.271.5
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.261.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.761.44
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.041.36
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant1990.54NANANANA67.3NANANANA1.86.361.35
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.751.33
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3090.590.120.0090.2065.20.15NANANA3.16.251.27
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.271.2
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.51.14
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
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.251.1
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked810.450.090.0060.15066.2NANANANA2.275.520.97
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
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.4110.97
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 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
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 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
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 Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.60.9
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.60.88
SemolinaSemolina, unenriched83.30.880.130.0310.33060.7NANANANA3.2510.60.88
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
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.75100.7
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.970.69
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.49610.69
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA4100.66
Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.880.66
Dry Rice NoodlesRice noodles, dry82.40.460.130.0210.10660.099NANANA1.34.90.61
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
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.930.52
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.160.5
Macronutrients in Top 100 Cereals with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Zinc per 300 calories.
Top 5 cereals with most amount of zinc per 300 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour