OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.07
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked18.30.057NA1.24.60.57NA6266.4NA3690.5156
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.3180
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.7194
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195
Cooked Rice NoodlesRice noodles, cooked110.11NA0.398.330.32NA55.61112.552.80.69205
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.94220
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked120.024NA1.4527.31.13NA75.8106NA1820.36221
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
Minerals in Top 40 Whole Cereals with the lowest Water content per 300 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by least amount of Water per 300 calories.
Top 5 whole cereals with least amount of water per 300 calories are:
- Oats
- Raw Wild Rice
- Raw Millet
- Dry Whole-Wheat Pasta
- Raw Teff