CornstarchCornstarch26.20.0130.00200.0070240NANANA0.240.0680.016
Tapioca PearlsDry Tapioca Pearls280.0060.00100.001024.80.94NANANA0.250.0530.034
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles196.10.950.392.8609.960.048NANANA0.3620.12
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1010.10.0190.0020.029021.7NANANANANA5.10.12
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry280.230.0320.0080.085021NANANANA1.23.20.13
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour560.560.0840.0070.18021.300000.781.80.15
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked76.30.140.0190.0050.05021NANANANANA3.050.17
Chow MeinChow Mein Chinese Noodles21.24.51.430.0210.74013.50NANANA1.422.30.17
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.840.19
Wheat FlourUnenriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.840.19
Dry Rice NoodlesRice noodles, dry27.50.150.0420.0070.0340220.033NANANA0.441.630.2
Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.630.22
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.40.22
SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.30.23
Cooked Rice NoodlesRice noodles, cooked930.190.0210.0040.018022.20.028NANANA0.931.660.23
Cooked CouscousCouscous, cooked89.30.140.0260.0030.054020.70.089NANANA1.253.40.23
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.4820.27
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.4820.27
Enriched SemolinaSemolina, enriched27.80.290.0420.010.11020.2NANANANA1.13.520.29
SemolinaSemolina, unenriched27.80.290.0420.010.11020.2NANANANA1.13.520.29
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg80.60.790.110.0440.37020.3NANANANANA3.520.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched27.40.180.0490.0080.040220.0330.0050.0050.0220.361.950.3
RiceRaw Regular Long-grain White Rice27.40.180.0490.0080.040220.033NANANA0.361.950.3
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.370.3
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.370.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked280.150.0390.0070.032022NANANANA0.781.80.31
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched280.150.0390.0070.032022NANANANANA1.80.31
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched770.150.0390.0070.032022NANANANANA1.80.31
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked770.150.0390.0070.032022NANANANANA1.80.31
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched27.80.160.0440.0080.036022NANANANA0.391.840.32
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched27.80.160.0440.0080.036022NANANANANA1.840.32
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.670.32
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched770.160.0440.0080.035022NANANANANA1.830.32
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked770.160.0440.0080.035022NANANANA0.231.830.32
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked270.150.030.0020.051022NANANANA0.761.840.32
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.750.37
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked770.220.0590.010.048021.70.038NANANA0.312.070.38
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt770.220.0590.010.048021.70.038NANANA0.312.070.38
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.50.38
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.60.40.01400.014021.600000.481.760.4
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1030.20.040.0030.068021.70.052NANANA1.032.10.42
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.90.44
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant66.20.18NANANANA22.4NANANANA0.62.10.45
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.350.45
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.90.48
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.10.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.10.5
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.240.5
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.230.51
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry29.80.210.040.0050.061022.2NANANANANA4.280.51
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.070.55
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.070.56
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.60.56
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.850.57
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.230.58
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.040.58
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.050.58
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.80.61
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.60.61
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.10.62
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.730.66
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.670.66
Pearled BarleyCooked Pearled Barley81.30.360.0760.0170.160230.23NANANA3.11.840.67
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.2720.67
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.70.69
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.80.69
Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.730.7
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.40.7
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.860.7
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.660.7
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.60.74
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.950.76
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.90.76
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.650.77
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.530.78
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.060.78
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.630.79
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.520.83
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.80.83
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.840.84
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.940.84
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.70.84
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.90.89
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.020.9
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.670.91
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.770.93
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.30.97
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.30.97
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.330.98
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.620.99
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.141
OatsOats25.71.770.310.0290.62017NANANANA2.724.341.02
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.91.03
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.831.1
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.041.23
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.031.26
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.031.33
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.951.33
Cooked KamutCooked Khorasan Wheat75.80.630.058NANA0212.33NANANA3.264.331.4
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.061.46
Macronutrients in Top 100 Cereals with the lowest Zinc content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Zinc per 100 calories.
Top 5 cereals with least amount of zinc per 100 calories are:
- Cornstarch
- Dry Tapioca Pearls
- Chinese Restaurant Crunchy Flat Noodles
- Cooked Soba Japanese Noodles
- Dry Somen Japanese Noodles