Cooked Oat BranOat bran, cooked1000.66NA8.84009.64NA119092077105.3840400
White Canned HominyHominy, canned, white1000.3NA6.21600.7NA3509030267010.5825720
Yellow Canned HominyHominy, canned, yellow1000.3NA6.21600.7NA3509030345010.5825720
Boiled BulgurCooked Bulgur1000.75NA9.63206.1NA4006806505.7778830
Boiled BuckwheatCooked Buckwheat Groats701.46NA85104.03NA70088022406.1756920
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked200.49NA1.4502.62NA8010056504.1766970
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked400.08NA4.8903.74NA250350NA6001.2730990
Cooked TeffTeff, cooked4902.26NA20.550028.6NA12001070NA80117491010
Cooked Wild RiceWild rice, cooked301.2NA63202.82NA820101083013.47391010
Cooked Rice NoodlesRice noodles, cooked400.38NA1.4301.14NA20040451902.57381080
Cooked CouscousCouscous, cooked800.41NA3.8800.84NA220580275502.67261120
Cooked Brown RiceCooked Medium-grain Brown Rice1000.81NA5.344011NA770790NA106.27301120
Cooked MilletMillet, cooked301.6NA6.34402.72NA10006209209.17141190
Cooked QuinoaQuinoa, cooked1701.92NA156406.3NA152017202870117161200
Pearled BarleyCooked Pearled Barley1101.05NA13.32202.6NA54093086308.26881230
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked301.06NA5.63909.74NA103086058407.17031230
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked1900.7NA18903.54NA55056093203.77041230
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1900.7NA2.4903.54NA55056093203.77041230
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg600.6NA11.31401.93NA400190NA7403.76891240
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared800.37NA17.7503.43NA3709048404.97031240
Cooked Corn PastaCooked Corn Gluten-free Pasta100.64NA2.53601.53NA7603102806.36831260
Cooked SpeltSpelt, cooked1002.15NA16.749011NA15001430405012.56661270
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked1000.69411121204.7NA43035075104.96841300
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt1000.69NA21204.7NA43035075104.96841300
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched300.38NA21303.77NA370290NA04.26861300
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked300.38NA151303.77NA3702907504.26861300
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched100.72NA2803.57NA330260NA046851300
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked100.72NA14.6803.57NA33026075046851300
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3002.05NA10.462015NA1080580221140116811300
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked800.25NA5.2202.5NA270290NA16102.26791310
Cooked KamutCooked Khorasan Wheat902.07NA17.648010.3NA147016403198018.46521320
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1302.25NA1754013.2NA12709603634013.46181490
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant500.48NA3.9504.5NA330200NA506.86251510
Cooked PastaPasta, cooked, unenriched, without added salt701NA51803.22NA580440264105.16211580
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1202NA16.545010.3NA110077034260116071590
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour200.2NA2.21100.94NA33024022402.75771790
Wheat SproutsSprouted Wheat2802.6NA21.482018.6NA2000169042516016.54781980
Wheat BranCrude Wheat Bran73010NA1066110115NA10130118207762072.7992160
Corn BranCrude Corn Bran4202.48NA286401.4NA7204401657015.6472240
Oat BranRaw Oat Bran5804.03NA54235056.3NA73405660452403165.52460
Rice BranCrude Rice Bran5707.3NA1857810142NA16770148501565060.461.33160
Dark Rye FlourRye flour, dark3705.6NA49.7160060.6NA499071701802050.41083250
SorghumSorghum Grain1302.84NA33.6165016NA289036301222016.71243290
Hard Red Spring WheatWheat, hard red spring2504.1NA36124040.6NA3320340070720281283290
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3304.75NA37117034NA323039401273029.61243320
Buckwheat FlourWhole-groat Buckwheat Flour4105.15NA40.6251020.34463370577057110311123350
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3502.3NA2795013NA25402520NA79201768.83360
TriticaleTriticale3704.57NA25.7130032NA35803320NA5034.51053360
RyeRye grain2403.67NA26.3110025.8NA332051001392026.51063380
Raw SpeltUncooked Spelt2705.1NA44.4136030919401038801178032.81103380
Durum WheatWheat, durum3405.53NA35.2144030NA508043108942041.61093390
Whole Wheat FlourWhole-grain Wheat Flour3404.1NA36137040.75853570363061820261073400
Soft White WheatWheat, soft white3404.26NA53.790034NA40204350NA2034.61043400
BulgurDry Bulgur3503.35NA24.6164030.5NA300041002317019.3903420
Hard white WheatWheat, hard white3203.63NA45.693038.2NA35504320NA2033.3963420
BuckwheatBuckwheat18011NA2223101355234704600831024983430
Barley flourBarley flour or meal3203.43NA2796010.35742960309037740201213450
Roasted BuckwheatRoasted Buckwheat Groats1706.24NA24.7221016NA319032008411024843460
Medium Rye flourRye flour, medium2403.3NA25.463024NA225037401442021.71103490
Raw Pearled BarleyBarley, pearled, raw2904.2NA2579013.2NA221028003779021.31013520
Whole Wheat PastaDry Whole-Wheat Pasta2904.97NA36.2128030NA343043407766029.7823520
Hulled BarleyBarley, hulled3305NA36133019.4NA2640452037712027.7943540
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry2301.44NA132804.8NA800164083184004.5923560
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry402.02NA9.311904.83NA253029407930181003570
Light Rye FlourRye flour, light1302.13NA9.132011.6NA130022401762013.31143570
Wild RiceRaw Wild Rice2105.24NA19.6177013.3NA43304270287059.677.63570
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked302.1NA42.323010.4NA95076015110111333580
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched302.1NA823010.4NA950760NA10111333580
Tapioca PearlsDry Tapioca Pearls2000.2NA16101.1NA701108101.21103580
Whole Sorghum FlourWhole-grain Sorghum Flour1202.53NA31.4123012.6NA278032401223016.31033590
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched901.1NA43.635011NA10808601511011.61293600
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched901.1NA835011NA1080860NA1011.61293600
Enriched SemolinaSemolina, enriched1701.9NA43.64706.2NA136018608941010.51273600
SemolinaSemolina, unenriched1701.9NA12.34706.2NA13601860NA1010.51273600
Wheat GermCrude Wheat Germ3907.96NA62.62390133NA842089207921201231113600
Barley Malt flourBarley malt flour3702.7NA4797012NA3030224037711020.6823610
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour702.3NA249304.6NA272031501545017.31093610
CornmealWhole-grain Yellow Cornmeal601.93NA34.512705NA24102870155350181033620
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 2704.26NA33.3104022.4NA287036606941102488.53620
Brown RiceRaw Medium-grain Brown Rice3302.77NA18143037.4NA26402680NA40201243620
Brown Rice FlourRice flour, brown1102.3NA2011204056233702890978024.51203630
Dry Rice NoodlesRice noodles, dry1800.78NA71205NA153030015118207.41193640
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1501.44NA46.42206.82277108010703392071193640
Wheat FlourUnenriched All-purpose White Wheat Flour1501.44NA11.72206.82426108010703392071193640
CornYellow Corn Grain 703.14NA2712704.85NA21002870155350221043650
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched2802.2NA4325011NA1150115015150111163650
RiceRaw Regular Long-grain White Rice2802.2NA8250116421150115015150111163650
Rice FlourUnenriched White Rice Flour1001.3NA3.535012455980760151081193660
Long-grain Brown RiceRaw Long-grain Brown Rice903.02NA13116028.5639311025001715021.31183670
TeffRaw Teff18008.1NA76.3184092NA429042704412036.388.23670
Raw QuinoaQuinoa, uncooked4705.9NA45.7197020.3NA457056308550311333680
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1101.7NA162309.74NA71077015170121053700
SeitanVital wheat gluten14201.82NA52250NANA260010003972908.5823700
Raw AmaranthUncooked Amaranth Grain15905.25NA76248033.3NA557050801874028.71133710
Dry PastaDry Unenriched Pasta2102.9NA135309.17NA189022306326014993710
Spinach Spaghetti Dry Spinach Spaghetti 5805NA21.3174026.5NA3320376063536027.683.43720
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry7102.84NA33.327010.4NA153017401992010993740
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry7102.84NA7.427010.4NA153017401992010993740
Dry CouscousCouscous, dry2402.47NA114407.8NA17001660NA1008.385.63760
MilletRaw Millet807.5NA30114016.32952850195027501786.73780
Minerals in Top 100 Cereals with the lowest Energy content per 1 kg
In the above table you can find and compare the amount of minerals in all cereals , sorted by least amount of Energy per 1 kilogram.
Top 5 cereals with least amount of energy per 1 kilogram are:
- Cooked Oat Bran
- White Canned Hominy
- Yellow Canned Hominy
- Cooked Bulgur
- Cooked Buckwheat Groats