Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.33217
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA993617
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.811.5
Sesame FlourHigh fat Sesame Flour9535.34.940.2715025.3NANANANANA29.310
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.2219.56
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.49.2
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA15159.02
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.58.95
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.68.35
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.57.75
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.37.3
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.37.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.37277
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.66.97
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.56.76
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.66266.66
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.86.63
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.5406.63
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.4156.34
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.3356.32
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA206.14
Cooked TeffTeff, cooked4953.2NANANA098NANANANA14195.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.25.33
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.55.23
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.45.13
OatsOats1298.871.560.143.1085NANANANA13.621.75.1
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.75.1
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.8411184.95
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.74.92
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.34.88
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.54.87
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.64.85
Pine NutsDried Pine Nuts74.350.83.640.1224.609.72.670.0520.0522.562.75104.8
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.4174.7
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.5415194.66
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.54.6
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.64.54
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.34.54
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.6713204.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.54.46
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.7154.4
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.3144.3
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.84.3
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.44.22
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.74.2
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.5194.2
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.78194.17
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.64.15
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.6174.06
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.6143.96
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.04183.96
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.33.92
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.63.9
TahiniSesame Butter from Roasted Kernels84456.330.3419.40180.41NANANA7.814.33.9
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.33.87
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.73.82
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.43.82
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.2183.7
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8931.70.250.0450.40113NANANANANA7.323.57
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.33.57
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.73.57
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.33.57
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted24920.290.050.460112NANANANANA7.43.56
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.33.52
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.33.5
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA15173.5
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.73.5
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.6143.44
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.63.43
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.23.4
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.963.37
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.23.33
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.43.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.73.3
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.73.3
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.643.28
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7052.65.060.7215.809.12.780.0280.0282.736.646.433.13
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.63.1
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.7113.1
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA10133.03
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA22143.03
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.32.9
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.22.9
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.5112.9
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.22.85
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.3182.82
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.42.8
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.42.77
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.52.77
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.32.7
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.4172.68
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA29192.63
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.42.54
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA10162.54
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.52.53
Blanched AlmondsNuts, almonds, blanched84.744.53.350.00310.50163.9200.0253.788.4182.5
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.22.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.42.5
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.42.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.5152.5
Macronutrients in Top 100 Cereals & Nuts with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Zinc per 500 calories.
Top 5 cereals & nuts with most amount of zinc per 500 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Crude Rice Bran