CornstarchCornstarch78.70.0390.00700.020720NANANA0.710.20.047
Tapioca PearlsDry Tapioca Pearls83.80.0170.0040.0010.002074.32.8NANANA0.750.160.1
Dried BeechnutsNuts, beechnuts, dried52262.980.899.58017.4NANANANANA3.230.19
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled80.23.570.670.151.26062NANANANA9.45.130.28
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled81.33.180.60.131.12063.8NANANANANA4.070.28
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
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes65.818.417.400.15034240.0070.35246.52.060.47
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
Roasted Macadamia NutsDry Roasted Macadamia Nuts41.831.850.0820.5405.61.730.0290.0291.673.343.250.54
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.30.54
Boiled European ChestnutsBoiled and Steamed European Chestnuts2293.160.60.131.1063.6NANANANANA4.60.57
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
Roasted European ChestnutsNuts, chestnuts, european, roasted1222.70.510.110.9506513NANANA6.243.90.7
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.40.73
Peeled European ChestnutsPeeled Raw European Chestnuts1531.90.360.0810.67067.6NANANANANA2.50.75
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
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)15232.529NA0.3504.28NANANANANA3.080.85
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)9131.52800.3406.05NANANANA23.30.87
Coconut MilkRaw Coconut Milk1303127.600.3407.234.36NANANA2.8730.87
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.60.88
SemolinaSemolina, unenriched83.30.880.130.0310.33060.7NANANANA3.2510.60.88
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)1493127.4NA0.3408.3NANANANANA2.40.88
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed4430.327NA0.3309.44NANANANANA2.320.89
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
Dried CoconutDried Coconut Meat45.529.32600.32010.83.34NANANA7.43.130.91
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
CoconutRaw Coconut Meat84.728.42500.310135.28NANANA7.632.820.93
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA140.94
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
Almond pasteNuts, almond paste65.5181.720.133.65031.323.7NANANA3.145.90.97
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked810.450.090.0060.15066.2NANANANA2.275.520.97
Toasted Dried CoconutToasted Dried Coconut Meat50.72421NA0.26022.5NANANANANA2.71.04
Blanched HazelnutsBlanched Hazelnuts Or Filberts47.7292.230.0282.6208.11.660.0330.0331.65.256.531.05
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
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts46.4292.10.0283.908.172.270.0330.0332.24.376.981.16
Chinese ChestnutsRaw Chinese Chestnuts1341.50.220.0380.35065.7NANANANANA5.631.17
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried82.61.50.220.0370.35066NANANANANA5.641.17
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted1261.50.220.0380.35065.7NANANANANA5.621.17
HazelnutsNuts, hazelnuts or filberts47.8292.130.0423.7407.982.070.0330.03324.637.141.17
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts1961.50.220.0370.35066NANANANANA5.651.18
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.68111.18
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.271.2
Roasted PistachiosDry Roasted Pistachio Nuts52.4242.960.116.90154.060.120.133.75.4111.23
Dried PilinutsNuts, pilinuts, dried41.73313NA3.1701.66NANANANANA4.51.24
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
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.0771.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.761.44
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1794.11.10.511.7057NANANANA8.579.461.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1453.91.060.481.6058NANANANA8.791.5
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
Blanched AlmondsNuts, almonds, blanched5126.720.0026.309.52.3500.0152.275.03111.5
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added49.427.32.0806.708.742.2500.022.165.210.51.5
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
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.41.58
Plain Almond ButterPlain Almond Butter no Salt49272.030.0036.6509.22.1600.012.125.0310.21.6
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.48111.6
Roasted AlmondsDry Roasted Almonds5026.42.050.0056.5010.52.440.0050.0052.45.4710.51.66
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
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.51.85
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.351.87
Macronutrients in Top 100 Cereals & Nuts with the lowest Zinc content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by least amount of Zinc per 300 calories.
Top 5 cereals & nuts with least amount of zinc per 300 calories are:
- Cornstarch
- Dry Tapioca Pearls
- Dried Beechnuts
- Dried European Chestnuts
- Dried peeled European Chestnuts