Cooked Oat BranOat bran, cooked39.70.26NA3.51593.83NA47236530.63.972.1333159
White Canned HominyHominy, canned, white39.70.12NA2.4663.50.28NA13935.71210604.17328286
Yellow Canned HominyHominy, canned, yellow39.70.12NA2.4663.50.28NA13935.71213694.17328286
Boiled BulgurCooked Bulgur39.70.3NA3.81272.4NA1592702.4202.26309329
Boiled BuckwheatCooked Buckwheat Groats27.80.58NA3.182021.6NA2783498.73162.42300365
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked7.940.19NA0.56201.04NA31.839.722.2201.63304385
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked160.032NA1.935.71.5NA99139NA2380.48290393
Cooked TeffTeff, cooked1940.9NA8.1419811.4NA476425NA31.84.4297401
Cooked Wild RiceWild rice, cooked120.48NA2.41271.1NA3254013.18125.3293401
Cooked Rice NoodlesRice noodles, cooked160.15NA0.56120.45NA79.4161875.40.99293429
Cooked CouscousCouscous, cooked31.80.16NA1.531.80.33NA87.3230109201.03288445
Cooked Brown RiceCooked Medium-grain Brown Rice39.70.32NA2.11754.35NA306314NA3.972.46290445
Cooked MilletMillet, cooked120.64NA2.51751.08NA3972463.577.943.6283472
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.33284476
Pearled BarleyCooked Pearled Barley43.70.42NA5.2887.31.03NA21436934123.25273488
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.42NA2.221553.87NA40934123162.8279488
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked75.40.28NA7.235.71.4NA218222377.941.47279488
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked75.40.28NA0.9535.71.4NA218222377.941.47279488
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.555.60.77NA15975.4NA2941.47273492
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared31.80.15NA7.03201.36NA14735.719161.94279492
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271500
Cooked SpeltSpelt, cooked39.70.85NA6.631944.33NA59556816204.96264504
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked39.70.271634.7647.61.87NA17113929.83.971.94272516
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt39.70.27NA0.7947.61.87NA17113929.83.971.94272516
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched120.15NA0.7951.61.5NA147115NA01.67272516
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked120.15NA5.951.61.5NA14711529.801.67272516
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3.970.29NA0.7931.81.4NA131103NA01.6272516
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3.970.29NA5.831.81.4NA13110329.801.6272516
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1190.81NA4.132465.97NA42923087.755.64.3270516
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked31.80.099NA2.067.941NA107115NA6390.87270520
Cooked KamutCooked Khorasan Wheat35.70.82NA71914.1NA58365112731.87.3259524
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.3245591
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant200.19NA1.55201.78NA13179.4NA202.7248599
Cooked PastaPasta, cooked, unenriched, without added salt27.80.4NA271.41.28NA2301751053.972.02247627
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina47.60.79NA6.551794.1NA437306136244.45241631
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7.940.079NA0.8743.70.37NA131958.73161.07229710
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.55190786
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.3857
Corn BranCrude Corn Bran1670.98NA112540.56NA28617565.527.86.218.7889
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.326976
Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.31254
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.71290
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.21306
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.61306
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.31318
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.31330
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1390.91NA10.73775.12NA10081000NA31436.827.31334
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.71334
RyeRye grain951.46NA10.443710.2NA13182024557.9410.5421341
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.71341
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.41345
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.61349
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.41349
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.71357
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.2381357
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.71361
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.94481369
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.41373
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.51385
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.45401397
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.61397
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.51405
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry910.57NA5.241111.9NA3186513373031.836.61413
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry160.8NA3.74721.9NA1004116731.4127.139.71417
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.21417
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.81417
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked120.83NA16.8914.1NA377302603.974.3752.71421
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched120.83NA3.18914.1NA377302NA3.974.3752.71421
Tapioca PearlsDry Tapioca Pearls79.40.079NA6.273.970.44NA27.843.73.183.970.4843.61421
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.71425
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched35.70.44NA17.31394.37NA429341603.974.6511429
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched35.70.44NA3.181394.37NA429341NA3.974.6511429
Enriched SemolinaSemolina, enriched67.50.75NA17.31872.46NA5407383553.974.1750.31429
SemolinaSemolina, unenriched67.50.75NA4.91872.46NA540738NA3.974.1750.31429
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.8441429
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.61433
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.31433
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.71437
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1071.7NA13.24138.9NA1139145327543.79.53351437
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA168491437
Brown Rice FlourRice flour, brown43.70.91NA7.86445162231338114738.431.89.7247.51441
Dry Rice NoodlesRice noodles, dry71.40.31NA2.7847.61.98NA607119607222.9447.31445
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour59.50.57NA18.487.32.71104294251357.942.7847.31445
Wheat FlourUnenriched All-purpose White Wheat Flour59.50.57NA4.6487.32.71694294251357.942.7847.31445
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.77411449
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1110.87NA17994.3NA45645660204.33461449
RiceRaw Regular Long-grain White Rice1110.87NA3.18994.325545645660204.33461449
Rice FlourUnenriched White Rice Flour39.70.52NA1.41394.761813893026003.18471453
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.45471457
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.4351457
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.71461
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked43.70.68NA6.35913.87NA2823066027.84.7641.51469
SeitanVital wheat gluten5640.72NA20.699NANA10323971581153.3732.51469
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.4451472
Dry PastaDry Unenriched Pasta83.31.15NA5.162103.64NA750885251245.639.31472
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA1318149225214311331476
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry2821.13NA13.21074.1NA607691797.944.05391484
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry2821.13NA2.941074.1NA607691797.944.05391484
Dry CouscousCouscous, dry950.98NA4.31753.1NA675659NA39.73.3341492
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.41500
Minerals in Top 100 Cereals with the lowest Energy content per 14 oz
In the above table you can find and compare the amount of minerals in all cereals , sorted by least amount of Energy per 14 ounces.
Top 5 cereals with least amount of energy per 14 ounces are:
- Cooked Oat Bran
- White Canned Hominy
- Yellow Canned Hominy
- Cooked Bulgur
- Cooked Buckwheat Groats