Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.131.67
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
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.041.23
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.831.1
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
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.80.83
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.060.78
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
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
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.670.66
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.60.61
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.050.58
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.230.58
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
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.230.51
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.240.5
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
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.90.44
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
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked76.30.140.0190.0050.05021NANANANANA3.050.17
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1010.10.0190.0020.029021.7NANANANANA5.10.12
Macronutrients in Top 40 Whole Cereals with the highest Zinc content per 100 kcal
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by most amount of Zinc per 100 calories.
Top 5 whole cereals with most amount of zinc per 100 calories are:
- Raw Wild Rice
- Cooked Khorasan Wheat
- Cooked Wild Rice
- Durum Wheat
- Cooked Teff