OatsOats5406.26NA47.21770491600523042902542039.782.23890
MilletRaw Millet807.5NA30114016.32952850195027501786.73780
Raw AmaranthUncooked Amaranth Grain15905.25NA76248033.3NA557050801874028.71133710
Long-grain Brown RiceRaw Long-grain Brown Rice903.02NA13116028.5639311025001715021.31183670
TeffRaw Teff18008.1NA76.3184092NA429042704412036.388.23670
CornYellow Corn Grain 703.14NA2712704.85NA21002870155350221043650
CornmealWhole-grain Yellow Cornmeal601.93NA34.512705NA24102870155350181033620
Brown RiceRaw Medium-grain Brown Rice3302.77NA18143037.4NA26402680NA40201243620
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour702.3NA249304.6NA272031501545017.31093610
Whole Sorghum FlourWhole-grain Sorghum Flour1202.53NA31.4123012.6NA278032401223016.31033590
Wild RiceRaw Wild Rice2105.24NA19.6177013.3NA43304270287059.677.63570
Whole Wheat PastaDry Whole-Wheat Pasta2904.97NA36.2128030NA343043407766029.7823520
Roasted BuckwheatRoasted Buckwheat Groats1706.24NA24.7221016NA319032008411024843460
BuckwheatBuckwheat18011NA2223101355234704600831024983430
Hard white WheatWheat, hard white3203.63NA45.693038.2NA35504320NA2033.3963420
Whole Wheat FlourWhole-grain Wheat Flour3404.1NA36137040.75853570363061820261073400
Soft White WheatWheat, soft white3404.26NA53.790034NA40204350NA2034.61043400
Durum WheatWheat, durum3405.53NA35.2144030NA508043108942041.61093390
RyeRye grain2403.67NA26.3110025.8NA332051001392026.51063380
Raw SpeltUncooked Spelt2705.1NA44.4136030919401038801178032.81103380
Buckwheat FlourWhole-groat Buckwheat Flour4105.15NA40.6251020.34463370577057110311123350
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3304.75NA37117034NA323039401273029.61243320
SorghumSorghum Grain1302.84NA33.6165016NA289036301222016.71243290
Hard Red Spring WheatWheat, hard red spring2504.1NA36124040.6NA3320340070720281283290
Wheat SproutsSprouted Wheat2802.6NA21.482018.6NA2000169042516016.54781980
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1202NA16.545010.3NA110077034260116071590
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1302.25NA1754013.2NA12709603634013.46181490
Cooked KamutCooked Khorasan Wheat902.07NA17.648010.3NA147016403198018.46521320
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked800.25NA5.2202.5NA270290NA16102.26791310
Cooked SpeltSpelt, cooked1002.15NA16.749011NA15001430405012.56661270
Cooked Corn PastaCooked Corn Gluten-free Pasta100.64NA2.53601.53NA7603102806.36831260
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked301.06NA5.63909.74NA103086058407.17031230
Cooked QuinoaQuinoa, cooked1701.92NA156406.3NA152017202870117161200
Cooked MilletMillet, cooked301.6NA6.34402.72NA10006209209.17141190
Cooked CouscousCouscous, cooked800.41NA3.8800.84NA220580275502.67261120
Cooked Brown RiceCooked Medium-grain Brown Rice1000.81NA5.344011NA770790NA106.27301120
Cooked Rice NoodlesRice noodles, cooked400.38NA1.4301.14NA20040451902.57381080
Cooked TeffTeff, cooked4902.26NA20.550028.6NA12001070NA80117491010
Cooked Wild RiceWild rice, cooked301.2NA63202.82NA820101083013.47391010
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked400.08NA4.8903.74NA250350NA6001.2730990
Boiled BuckwheatCooked Buckwheat Groats701.46NA85104.03NA70088022406.1756920
Minerals in Top 40 Whole Cereals with the highest Energy content per 1 kg
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Energy per 1 kilogram.
Top 5 whole cereals with most amount of energy per 1 kilogram are:
- Oats
- Raw Millet
- Uncooked Amaranth Grain
- Raw Long-grain Brown Rice
- Raw Teff