Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.631723
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.3
BlackberriesRaw Blackberries3371.9NA7.22337.5NA25618844.6511.66.161025
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
KiwanoHorned melon1480.23NA134550.44NA4201398NA22.75.451011
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.218
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121
RaspberriesRaw Raspberries2400.87NA6.632126.44NA27914521.929.64.04825
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.3
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2
Corn BranCrude Corn Bran940.55NA6.231430.31NA161983715.63.510.5
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.3
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.5
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.7
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.3
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.8213
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
Frozen RaspberriesRed Frozen Raspberries2140.8NA6.82055.45NA2681643NA35.72.77759
Lemon PeelRaw Lemon Peel14260.98NA8.5160NANA12817027.45642.66868
Cantaloupe MelonsRaw Cantaloupe Melons1320.614.73.11760.6NA22139265.92352.651326
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
Frozen BoysenberriesBoysenberries, frozen, unsweetened2700.8NA8.51605.47NA27013902102.2859
StrawberriesRaw Strawberries2500.7568.86.42036.03NA37523916.2515.62.21421
Peaches, YellowRaw Yellow Peaches770.8751.33.21150.78NA25624361.302.181139
Acerola JuiceRaw Acerola Juice2171.87NA11261NANA19621092.1765.22.172050
Black CurrantsRaw European Black Currants4370.68NA12.21902.03NA4682556NA162.14650
PomegranatesRaw Pomegranates60.20.95NA1.872.30.72NA21714223182.1469
ApricotsRaw Apricots1350.81NA4.061040.8NA24026981.0410.42.1899
Red CurrantsRaw Red And White Currants2950.96NA8.931161.66NA39324555.368.932.05750
AvocadosRaw Avocados37.50.59221.7910.44NA16315161.25222229
Frozen BlackberriesBlackberries, frozen, unsweetened2270.94NA6.251729.55NA23410943.137.81.95642
RowalRaw Rowal67.64.77NA9.91440.7NA234590NA181.94322
CarambolaRaw StarFruit48.42.2NA1.31610.6NA19421459.6832.31.941474
NectarinesRaw Nectarines680.98NA3.21020.61NA2952284001.93995
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.8616
Frozen StrawberriesStrawberries, frozen, unsweetened2290.7NA10.71574.14NA18621141028.61.861285
LimesRaw Limes5501.1NA101000.13NA30017006.6733.31.831471
GuavasRaw Common Guavas1321.7NA1.91621.1NA29430664.414.71.7594
WatermelonRaw Watermelon1170.72541670.63NA18318676.6716.71.671524
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked150.23NA2.16311.3NA9610420.49.461.6214
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.50.15NA6.0648.61.53NA150119211.41.618
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.50.15NA1.148.61.53NA150119NA1.41.618
Lime JuiceRaw Lime Juice2800.54NA1.81600.36NA28023402401.61816
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.20.29NA5.9321.45NA133106211.41.5418.6
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.20.29NA1.1321.45NA133106NA1.41.5418.6
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched38.40.3NA5.934.21.5NA15815820.76.851.516
RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.516
Prickly PearsRaw Prickly Pears6830.98NA3.661037NANA29326837.3611.461068
Enriched SemolinaSemolina, enriched23.60.26NA6.0665.30.86NA1892581241.41.4617.6
SemolinaSemolina, unenriched23.60.26NA1.765.30.86NA189258NA1.41.4617.6
BlueberriesRaw Blueberries52.60.5NA2.4652.62.95NA1056750.888.771.4739
MulberriesRaw Mulberries4530.7NA21.5209NANA44222566.981161.41020
GooseberriesRaw Gooseberries2840.8NA3.521141.64NA30722506.811.41.36999
Orange PeelRaw Orange Peel8300.47NA4.12113NANA10810935.1515.51.3374
Casaba MelonsRaw Casaba Melons1961.07NA6.071960.63NA89.332507.141611.251640
Honeydew MelonsRaw Honeydew Melons83.30.33NA2.361390.38NA15331679.722501.251248
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked58.50.76NA8.4887.70.64NA2492078NA15.41.211.5
PineappleRaw Pineapple1301.1NA2.91209.2708010901101.2860
KumquatsRaw Kumquats4370.67NA6.061410.95NA1341310070.41.2569
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked58.60.76NA8.5880.64NA24920841.0514.61.266.5
Extra Sweet PineappleRaw Extra Sweet Pineapple1271.1NA2.751188NA78.410590.989.81.18840
Green KiwifruitRaw Green Kiwifruit2791.07NA2.541390.8NA27925571.6424.61.15681
Lemon JuiceRaw Lemon Juice1360.36NA1.81360.27NA18223412.2722.71.142098
PrunesRaw Dehydrated Prunes1060.9NA5.2940.46NA1651560NA7.371.15.9
Raw Dried FigsFigs, dried, uncooked3250.58NA4.081371.02NA13513651.2201.160.3
GrapefruitRaw Grapefruit1880.7315.61.41250.19NA12521724.701.11420
Rice FlourUnenriched White Rice Flour13.70.18NA0.48481.646213410420.601.116.2
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1410.98NA5.76980.62NA17413480111.1948
PlumsRaw Plums65.20.6221.71.85760.57NA1741707001.1948
CherimoyaRaw Cherimoya66.70.46NA1.81130.62NA1731913NA46.71.07529
White GrapefruitRaw White Grapefruit1820.76NA0.911360.2NA121224221.201.061371
PummeloRaw Pummelo52.60.63NA1.45790.22NA2242842NA131.051172
Red Anjou PearsRaw Red Anjou Pears88.70.56NA1.5356.50.45NA1059920.818.061.05679
LemonRaw Lemons Without Peel4480.64NA10.31380.52NA27623796.934.51.031534
FigsRaw Figs2360.47NA2.51150.86NA9515681.356.761535
Red Sour CherriesRaw Red Sour Cherries1601.04NA3.2901.12NA15017300301861
Mammy-appleRaw Mammy-apple1080.84NA6.86157NANA1084615.91470.98845
CranberriesRaw Cranberries870.61NA2.565.22.9NA1208701.121.70.98949
Bosc PearsRaw Bosc Pears74.60.78NA1.152.20.35NA10491007.460.97621
Minerals in Top 100 Raw Fruits & Cereals with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of minerals in raw fruits & cereals , sorted by most amount of Zinc per 500 calories.
Top 5 raw fruits & cereals with most amount of zinc per 500 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour