Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.6540
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.70
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA28410
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.50
Pearled BarleyCooked Pearled Barley4881.750.370.0830.7701121.1NANANA158.970
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.30
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.60
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.7500
Boiled BuckwheatCooked Buckwheat Groats3652.460.530.0560.690793.570.40.791.610.713.40
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.60
Boiled BulgurCooked Bulgur3290.950.170.0160.37073.70.4NANANA1812.20
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.80
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA314330
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.50
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.40
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.20
CornstarchCornstarch15120.20.03600.09903620NANANA3.571.030
Cooked CouscousCouscous, cooked4450.640.120.0120.240920.4NANANA5.56150
Dry CouscousCouscous, dry14922.540.460.0480.950307NANANANA2050.60
White Canned HominyHominy, canned, white2863.50.490.0481.54056.66NANANA9.925.870
Yellow Canned HominyHominy, canned, yellow2863.50.490.0481.54056.6NANANANA9.925.870
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.16140
MilletRaw Millet150016.72.870.4780289NANANANA33.743.70
Chow MeinChow Mein Chinese Noodles186984.326.70.3913.802530NANANA26.6430
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles206812619.685902060.99NANANA7.54410
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3930.40.0750.0080.12085NANANANANA200
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA570
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5200.710.0990.0240.260109NANANANANA160
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry14133.20.460.121.20294NANANANA17450
Cooked Oat BranOat bran, cooked1593.40.650.061.3045.4NANANANA10.312.70
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.70
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.8580
OatsOats154427.44.830.449.620263NANANANA42670
Cooked PastaPasta, cooked, unenriched, without added salt6273.70.70.0951.1701222.220.120.160.367.14230
Dry PastaDry Unenriched Pasta147261.10.0952.14029610.60.440.481.912.751.80
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7103.970.60.0521.25015100005.5612.70
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.40
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.60
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4923.90.560.221.80100NANANANANA17.30
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.80
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.5550
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.50
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.8560
Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.3530
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.70
Rice FlourUnenriched White Rice Flour14535.641.530.271.2403180.48NANANA9.5323.60
Cooked Rice NoodlesRice noodles, cooked4290.790.0910.0160.0750950.12NANANA3.977.10
Dry Rice NoodlesRice noodles, dry14452.220.610.10.4903180.48NANANA6.3523.60
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.35110
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.3300
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.20
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.80
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3850.750.150.0120.26083.70.2NANANA3.9780
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked14692.20.440.0320.750324NANANANA11270
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.50
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry14844.11.170.0671.203211.30.0790.440.837.14300
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.50
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry14844.11.170.0671.203211.30.0790.440.837.14300
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared49220.06700.067010600002.48.650
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked5161.10.310.0520.2501120.2NANANA1.610.70
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched14492.60.710.120.5803170.480.0790.0790.325.1628.30
RiceRaw Regular Long-grain White Rice14492.60.710.120.5803170.48NANANA5.1628.30
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt5161.10.310.0520.2501120.2NANANA1.610.70
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5160.830.230.040.180113NANANANANA9.450
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5160.830.230.040.180113NANANANA1.29.450
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched14292.30.630.110.510315NANANANA5.5626.20
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched14292.30.630.110.510315NANANANANA26.20
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched5160.750.20.0360.160114NANANANANA9.370
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked5160.750.20.0360.160114NANANANANA9.370
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked14212.060.560.0950.450314NANANANA1125.80
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched14212.060.560.0950.450314NANANANANA25.80
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.1494630
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.8390
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.5747430
RyeRye grain13416.470.780.432.603013.90.440.642.860410
Enriched SemolinaSemolina, enriched14294.170.60.151.560289NANANANA15.550.30
SemolinaSemolina, unenriched14294.170.60.151.560289NANANANA15.550.30
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.6420
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5162.50.360.120.90104NANANANANA180
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA42530
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.5220
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.5580
Tapioca PearlsDry Tapioca Pearls14210.0790.020.0040.008035213.3NANANA3.570.750
Cooked TeffTeff, cooked4012.58NANANA079NANANANA1115.40
TriticaleTriticale13348.31.450.243.40286NANANANANA51.80
SeitanVital wheat gluten14697.341.080.193.03054.70NANANA2.42980
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.70
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.7410
Wheat FlourUnenriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.7410
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.40
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.4920
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.30
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.4610
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.4450
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.70
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.40
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.70
Cooked Wild RiceWild rice, cooked4011.350.190.380.47084.72.90.790.791.37.14160
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.50
Macronutrients in Top 100 Cereals with the lowest Vitamin B12 content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Vitamin B12 per 14 ounces.
Top 5 cereals with least amount of vitamin b12 per 14 ounces are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley