Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.27
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.7
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.92
White Canned HominyHominy, canned, white41.70.13NA2.666.70.29NA14637.512.511134.38344
Yellow Canned HominyHominy, canned, yellow41.70.13NA2.666.70.29NA14637.512.514384.38344
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.94220
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.88
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.4
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.5157
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.35
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.3180
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.73
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.3
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.8
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.06281
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.9
Pearled BarleyCooked Pearled Barley270.26NA3.2453.70.63NA132227217.32168
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.33
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.43
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.6
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.5
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.82
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry31.30.21NA2.4851.15NA227225NA7071.536.14
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.4
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.07
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant9.930.095NA0.779.930.89NA65.639.7NA9.931.35124
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked6.20.15NA0.4315.50.81NA24.73117.315.51.27237
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared19.40.09NA4.3120.83NA89.521.811.69.681.2170
Dry PastaDry Unenriched Pasta170.23NA1.05430.74NA153180514.851.148
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked230.16952.7727.71.1NA9980.817.32.31.13158
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt230.16NA0.4627.71.1NA9980.817.32.31.13158
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.58
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.5
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched6.920.088NA0.46300.87NA85.467NA00.97158
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked6.920.088NA3.44300.87NA85.46717.300.97158
Cooked PastaPasta, cooked, unenriched, without added salt13.30.19NA0.95340.61NA11083.5501.90.97118
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7.50.092NA3.63290.92NA9071.712.60.830.9710.7
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7.50.092NA0.67290.92NA9071.7NA0.830.9710.7
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2.30.17NA0.4618.50.82NA7660NA00.92158
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2.30.17NA3.3718.50.82NA766017.300.92158
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked2.50.18NA3.5419.30.87NA79.663.712.70.840.9211
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched2.50.18NA0.6719.30.87NA79.663.7NA0.840.9211
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked46.30.17NA4.4220.86NA13413722.74.880.9172
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked46.30.17NA0.59220.86NA13413722.74.880.9172
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched230.18NA3.5420.50.89NA959512.44.10.99.55
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.55
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg14.50.15NA2.73340.47NA9746NA1790.9167
Enriched SemolinaSemolina, enriched140.16NA3.63390.52NA11315574.50.830.8810.6
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.6
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry570.23NA2.6721.70.83NA123140161.60.827.9
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry570.23NA0.5921.70.83NA123140161.60.827.9
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.7194
Cooked Rice NoodlesRice noodles, cooked110.11NA0.398.330.32NA55.61112.552.80.69205
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.65
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.83
Rice FlourUnenriched White Rice Flour8.20.11NA0.2928.70.9837.380.362.312.400.669.75
Dry Rice NoodlesRice noodles, dry150.064NA0.589.90.41NA12624.712.41500.619.8
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.82
Wheat FlourUnenriched All-purpose White Wheat Flour12.40.12NA0.96180.56358988281.650.589.82
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.521
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked18.30.057NA1.24.60.57NA6266.4NA3690.5156
Minerals in Top 100 Cereals with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals , sorted by most amount of Zinc per 300 calories.
Top 5 cereals with most amount of zinc per 300 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour