Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.6310501250
White Canned HominyHominy, canned, white69.40.21NA4.31110.49NA24362.52118547.3573694
Yellow Canned HominyHominy, canned, yellow69.40.21NA4.31110.49NA24362.52123967.3573694
Boiled BulgurCooked Bulgur60.20.45NA5.81933.67NA2414103.6303.43468602
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411543
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked10.30.25NA0.7225.81.35NA41.251.52925.82.1395515
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked20.20.04NA2.4245.51.9NA126177NA3030.61369505
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.63366495
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371495
Cooked Rice NoodlesRice noodles, cooked18.50.18NA0.65140.53NA9318.521881.16342463
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.77326446
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.16324446
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.82300420
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298417
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.9286407
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked77.20.28NA7.3636.61.44NA224228388.131.5286407
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked77.20.28NA0.9836.61.44NA224228388.131.5286407
Pearled BarleyCooked Pearled Barley44.70.43NA5.489.41.05NA22037835123.33280407
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared32.30.15NA7.14201.4NA14936.319.4161.98284403
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.5656.50.78NA16176.6NA2981.5278403
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271397
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.92262394
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked38.50.271584.6461.8NA165135293.851.9263385
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1150.79NA42385.8NA41522385544.15262385
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched11.50.15NA0.77501.45NA142112NA01.6264385
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3.850.28NA0.7730.81.37NA127100NA01.54264385
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt38.50.27NA0.77461.8NA165135293.851.9263385
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked11.50.15NA5.73501.45NA1421122901.6264385
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3.850.28NA5.630.81.37NA1271002901.54264385
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.84259382
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247379
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.5207336
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant16.60.16NA1.316.61.5NA10966.2NA16.62.25207331
Cooked PastaPasta, cooked, unenriched, without added salt220.32NA1.6571NA18413983.53.161.6197316
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.52191314
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour5.60.056NA0.6130.70.26NA92676.15110.75161279
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121253
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.631723231
Corn BranCrude Corn Bran940.55NA6.231430.31NA161983715.63.510.5223
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.3203
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7158
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5154
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419152
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4152
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7151
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6149
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.6149
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry520.34NA41411.92NA378375NA11792.5410.2149
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3148
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7148
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416147
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3147
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8147
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.8213146
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714146
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2146
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.6145
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512145
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.7143
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.3142
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7142
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.3141
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.30.2NA1.8539.30.67NA11223011.725840.6313140
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.60.28NA1.31670.68NA354412114.22.514140
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.8616140
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511140
Tapioca PearlsDry Tapioca Pearls280.028NA2.21.40.15NA9.7815.41.11.40.1715.3140
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.20.29NA5.9321.45NA133106211.41.5418.6140
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.20.29NA1.1321.45NA133106NA1.41.5418.6140
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3139
Enriched SemolinaSemolina, enriched23.60.26NA6.0665.30.86NA1892581241.41.4617.6139
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.50.15NA6.0648.61.53NA150119211.41.618139
SemolinaSemolina, unenriched23.60.26NA1.765.30.86NA189258NA1.41.4617.6139
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4139
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.50.15NA1.148.61.53NA150119NA1.41.618139
Barley Malt flourBarley malt flour51.20.37NA6.521341.65NA42031052.215.22.8511.4139
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415139
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514138
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.2138
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817138
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.5138
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour20.60.2NA6.3730.20.943814814746.62.750.9616.4137
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.4137
Dry Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.4137
RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.516137
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched38.40.3NA5.934.21.5NA15815820.76.851.516137
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2137
Rice FlourUnenriched White Rice Flour13.70.18NA0.48481.646213410420.601.116.2137
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916136
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512136
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.218136
SeitanVital wheat gluten1920.25NA7.0333.8NANA35113553.6391.1511135
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked150.23NA2.16311.3NA9610420.49.461.6214135
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2135
Dry PastaDry Unenriched Pasta28.30.39NA1.7571.41.24NA255301858.11.913.3135
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.2134
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry950.38NA0.99361.4NA20523326.62.671.3613134
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry950.38NA4.45361.4NA20523326.62.671.3613134
Dry CouscousCouscous, dry320.33NA1.4458.51.04NA226221NA13.31.111.4133
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5132
Minerals in Top 100 Cereals with the lowest Energy content per 500 kcal
In the above table you can find and compare the amount of minerals in all cereals , sorted by least amount of Energy per 500 calories.
Top 5 cereals with least amount of energy per 500 calories are:
- Cooked Oat Bran
- White Canned Hominy
- Yellow Canned Hominy
- Cooked Bulgur
- Cooked Buckwheat Groats