Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.433.4
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.23.37
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.221.9
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.131.67
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.91.55
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.061.46
Yellow Canned HominyHominy, canned, yellow1391.220.170.0170.54020NANANANA3.472.061.46
Cooked KamutCooked Khorasan Wheat75.80.630.058NANA0212.33NANANA3.264.331.4
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.951.33
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.031.33
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.031.26
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.041.23
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.831.1
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.91.03
OatsOats25.71.770.310.0290.62017NANANANA2.724.341.02
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.141
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.620.99
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.330.98
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.30.97
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.30.97
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.770.93
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.670.91
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.020.9
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.90.89
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.70.84
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.940.84
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.840.84
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.80.83
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.520.83
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.630.79
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.060.78
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.530.78
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.650.77
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
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.60.74
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
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.860.7
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.40.7
Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.730.7
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.80.69
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.70.69
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.2720.67
Pearled BarleyCooked Pearled Barley81.30.360.0760.0170.160230.23NANANA3.11.840.67
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.670.66
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.730.66
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.10.62
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.60.61
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.80.61
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.050.58
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.040.58
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.230.58
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.850.57
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.60.56
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.070.56
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.070.55
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry29.80.210.040.0050.061022.2NANANANANA4.280.51
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.230.51
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.240.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.10.5
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.10.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.90.48
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.350.45
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant66.20.18NANANANA22.4NANANANA0.62.10.45
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.90.44
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1030.20.040.0030.068021.70.052NANANA1.032.10.42
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.60.40.01400.014021.600000.481.760.4
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.50.38
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
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.750.37
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked270.150.030.0020.051022NANANANA0.761.840.32
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
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.670.32
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 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
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 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
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 Homemade PastaCooked Homemade Pasta Made Without Egg80.60.790.110.0440.37020.3NANANANANA3.520.3
Enriched SemolinaSemolina, enriched27.80.290.0420.010.11020.2NANANANA1.13.520.29
SemolinaSemolina, unenriched27.80.290.0420.010.11020.2NANANANA1.13.520.29
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
Cooked CouscousCouscous, cooked89.30.140.0260.0030.054020.70.089NANANA1.253.40.23
Cooked Rice NoodlesRice noodles, cooked930.190.0210.0040.018022.20.028NANANA0.931.660.23
SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.30.23
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.40.22
Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.630.22
Dry Rice NoodlesRice noodles, dry27.50.150.0420.0070.0340220.033NANANA0.441.630.2
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
Chow MeinChow Mein Chinese Noodles21.24.51.430.0210.74013.50NANANA1.422.30.17
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked76.30.140.0190.0050.05021NANANANANA3.050.17
Macronutrients in Top 100 Cereals with the highest Zinc content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Zinc per 100 calories.
Top 5 cereals with most amount of zinc per 100 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour