OatsOats2142.5NA18.770319.5635207617031017.9415.832.61544
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.41500
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.4451472
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.45471457
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.4351457
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.77411449
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.71437
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA168491437
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.31433
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.71425
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.81417
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.61397
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.41373
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.71361
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.2381357
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.61349
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.41349
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.41345
RyeRye grain951.46NA10.443710.2NA13182024557.9410.5421341
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.71341
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.31330
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.31318
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.21306
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.61306
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.55190786
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina47.60.79NA6.551794.1NA437306136244.45241631
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.3245591
Cooked KamutCooked Khorasan Wheat35.70.82NA71914.1NA58365112731.87.3259524
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked31.80.099NA2.067.941NA107115NA6390.87270520
Cooked SpeltSpelt, cooked39.70.85NA6.631944.33NA59556816204.96264504
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271500
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.42NA2.221553.87NA40934123162.8279488
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.33284476
Cooked MilletMillet, cooked120.64NA2.51751.08NA3972463.577.943.6283472
Cooked CouscousCouscous, cooked31.80.16NA1.531.80.33NA87.3230109201.03288445
Cooked Brown RiceCooked Medium-grain Brown Rice39.70.32NA2.11754.35NA306314NA3.972.46290445
Cooked Rice NoodlesRice noodles, cooked160.15NA0.56120.45NA79.4161875.40.99293429
Cooked TeffTeff, cooked1940.9NA8.1419811.4NA476425NA31.84.4297401
Cooked Wild RiceWild rice, cooked120.48NA2.41271.1NA3254013.18125.3293401
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked160.032NA1.935.71.5NA99139NA2380.48290393
Boiled BuckwheatCooked Buckwheat Groats27.80.58NA3.182021.6NA2783498.73162.42300365
Minerals in Top 40 Whole Cereals with the highest Energy content per 14 oz
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Energy per 14 ounces.
Top 5 whole cereals with most amount of energy per 14 ounces are:
- Oats
- Raw Millet
- Uncooked Amaranth Grain
- Raw Long-grain Brown Rice
- Raw Teff