OatsOats69.40.8NA6.072286.320667255132.62.575.110.6
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.52191
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.5207
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.84259
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.92262
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.9286
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.82300
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.16324
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.77326
Cooked Rice NoodlesRice noodles, cooked18.50.18NA0.65140.53NA9318.521881.16342
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.63366
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked20.20.04NA2.4245.51.9NA126177NA3030.61369
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411
Minerals in Top 40 Whole Cereals with the lowest Water content per 500 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by least amount of Water per 500 calories.
Top 5 whole cereals with least amount of water per 500 calories are:
- Oats
- Raw Wild Rice
- Raw Millet
- Dry Whole-Wheat Pasta
- Raw Teff