Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.60
Barley flourBarley flour or meal3451.60.340.0770.7074.50.8NANANA1010.50
Barley Malt flourBarley malt flour3611.840.390.0950.86078.30.8NANANA7.110.30
Hulled BarleyBarley, hulled3542.30.480.111073.50.8NANANA17.312.50
Pearled BarleyCooked Pearled Barley1230.440.0930.0210.19028.20.28NANANA3.82.260
Raw Pearled BarleyBarley, pearled, raw3521.160.240.0550.51077.70.8NANANA15.69.90
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.30
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.60
Boiled BuckwheatCooked Buckwheat Groats920.620.130.0140.170200.90.10.20.42.73.380
Roasted BuckwheatRoasted Buckwheat Groats3462.70.590.0620.77075NANANANA10.311.70
Boiled BulgurCooked Bulgur830.240.0420.0040.094018.60.1NANANA4.53.080
BulgurDry Bulgur3421.330.230.0230.520760.41NANANA12.512.30
Corn BranCrude Corn Bran2240.920.130.0130.41085.60NANANA798.360
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3613.860.540.0531.70770.64NANANA7.36.930
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.40
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.10
CornstarchCornstarch3810.050.00900.0250910NANANA0.90.260
Cooked CouscousCouscous, cooked1120.160.0290.0030.06023.20.1NANANA1.43.80
Dry CouscousCouscous, dry3760.640.120.0120.24077.4NANANANA512.80
White Canned HominyHominy, canned, white720.880.120.0120.39014.31.5NANANA2.51.480
Yellow Canned HominyHominy, canned, yellow720.880.120.0120.39014.3NANANANA2.51.480
Cooked MilletMillet, cooked11910.170.0280.48023.70.13NANANA1.33.50
MilletRaw Millet3784.20.720.122073NANANANA8.5110
Chow MeinChow Mein Chinese Noodles47121.26.740.0983.47063.60NANANA6.7110
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles52131.74.932150520.25NANANA1.910.30
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked990.10.0190.0020.029021.4NANANANANA5.060
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3360.710.140.0160.2074.6NANANANANA14.40
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked1310.180.0250.0060.066027.5NANANANANA40
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry3560.810.120.0290.3074NANANANA4.311.40
Cooked Oat BranOat bran, cooked400.860.160.0150.32011.4NANANANA2.63.20
Oat BranRaw Oat Bran2467.031.330.122.65066.21.45NANANA15.417.30
Oat FlourPartially Debranned Oat Flour4049.11.60.153.2065.70.800.10.56.514.70
OatsOats3896.91.20.112.42066.3NANANANA10.6170
Cooked PastaPasta, cooked, unenriched, without added salt1580.930.180.0240.30310.560.030.040.091.85.80
Dry PastaDry Unenriched Pasta3711.50.280.0240.54074.72.670.110.120.483.2130
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour17910.150.0130.3203800001.43.20
Cooked Corn PastaCooked Corn Gluten-free Pasta1260.730.10.010.32028NANANANA4.82.630
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3572.080.290.0280.9079.3NANANANA117.460
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg1240.980.140.0550.45025NANANANANA4.370
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1491.70.240.0360.540300.750.070.070.23.960
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.2140
Cooked QuinoaQuinoa, cooked1201.920.230.0850.97021.30.87NANANA2.84.40
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA7140
Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.40
Brown Rice FlourRice flour, brown3632.780.560.0420.95076.50.66NANANA4.67.230
Rice FlourUnenriched White Rice Flour3661.420.390.0670.310800.12NANANA2.45.950
Cooked Rice NoodlesRice noodles, cooked1080.20.0230.0040.0190240.03NANANA11.80
Dry Rice NoodlesRice noodles, dry3640.560.150.0260.120800.12NANANA1.65.950
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1230.970.260.0110.36025.60.24000.241.62.740
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.540
Cooked Brown RiceCooked Medium-grain Brown Rice1120.830.170.0130.28023.5NANANANA1.82.320
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.50
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked970.190.0390.0030.0660210.05NANANA12.020
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked3700.550.110.0080.19081.7NANANANA2.86.80
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked1230.370.0740.0170.0740260.110.020.010.080.92.90
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry3741.030.290.0170.310810.330.020.110.211.87.50
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1230.370.0740.0170.0740260.110.020.010.080.92.90
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry3741.030.290.0170.310810.330.020.110.211.87.50
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared1240.50.01700.017026.800000.62.180
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked1300.280.0770.0130.0620280.05NANANA0.42.70
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched3650.660.180.0310.150800.120.020.020.081.37.130
RiceRaw Regular Long-grain White Rice3650.660.180.0310.150800.12NANANA1.37.130
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt1300.280.0770.0130.0620280.05NANANA0.42.70
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched1300.210.0570.010.046028.6NANANANANA2.380
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked1300.210.0570.010.046028.6NANANANA0.32.380
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched3600.580.160.0270.13079.3NANANANA1.46.60
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched3600.580.160.0270.13079.3NANANANANA6.60
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched1300.190.0510.0090.041028.7NANANANANA2.360
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1300.190.0510.0090.041028.7NANANANANA2.360
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked3580.520.140.0240.11079NANANANA2.86.50
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched3580.520.140.0240.11079NANANANANA6.50
Dark Rye FlourRye flour, dark3252.220.270.150.9068.62.30.230.221.824160
Light Rye FlourRye flour, light3571.330.150.0830.5076.70.930.090.140.5789.80
Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.912110
RyeRye grain3381.630.20.110.660760.980.110.160.711510.30
Enriched SemolinaSemolina, enriched3601.050.150.0370.39073NANANANA3.912.70
SemolinaSemolina, unenriched3601.050.150.0370.39073NANANANA3.912.70
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.60
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1300.630.0910.030.23026NANANANANA4.60
Spinach Spaghetti Dry Spinach Spaghetti 3721.570.230.0740.570752.72NANANA10.613.40
Cooked SpeltSpelt, cooked1270.85NANANA026.4NANANANA3.95.50
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.60
Tapioca PearlsDry Tapioca Pearls3580.020.0050.0010.002088.73.35NANANA0.90.190
Cooked TeffTeff, cooked1010.65NANANA020NANANANA2.83.870
TriticaleTriticale3362.10.370.0610.85072NANANANANA130
SeitanVital wheat gluten3701.850.270.0480.76013.80NANANA0.6750
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.60
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour3640.980.160.0220.39076.30.27NANANA2.710.30
Wheat FlourUnenriched All-purpose White Wheat Flour3640.980.160.0220.39076.30.27NANANA2.710.30
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.20
Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA13230
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.70
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.40
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.30
Cooked KamutCooked Khorasan Wheat1320.830.077NANA027.63.07NANANA4.35.70
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.70
Wheat SproutsSprouted Wheat1981.270.210.0260.53042.5NANANANA1.17.50
Cooked Wild RiceWild rice, cooked1010.340.0490.0950.12021.30.730.20.20.331.840
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.70
Macronutrients in Top 100 Cereals with the lowest Vitamin B12 content per 100 g
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Vitamin B12 per 100 grams.
Top 5 cereals with least amount of vitamin b12 per 100 grams are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley