Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.49248.8
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.729
Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.35324
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.523.7
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.14946320
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.316.5
OatsOats154427.44.830.449.620263NANANANA426715.8
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.814.4
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.413.7
TriticaleTriticale13348.31.450.243.40286NANANANANA51.813.7
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.44513.2
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.55813
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.85812.7
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.75012.4
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.712.3
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.85612.3
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.55511.8
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA523811.7
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.65411.4
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.46111
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.511
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA425311
RyeRye grain13416.470.780.432.603013.90.440.642.8604110.5
Millet FlourMillet flour1516172.130.1710NA2986.6051.21442.710.4
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.410.3
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.79.72
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.69.6
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.69.53
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.69.53
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.48.77
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.5747438.6
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.38.45
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.3308.45
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA28418.18
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.88
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.77.94
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.87.66
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.77.3
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.27.22
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.67.1
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.56.87
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA576.8
MilletRaw Millet150016.72.870.4780289NANANANA33.743.76.67
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.6426.63
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.76.55
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.56.47
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA314336.2
Dry PastaDry Unenriched Pasta147261.10.0952.14029610.60.440.481.912.751.85.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.85.3
Cooked Wild RiceWild rice, cooked4011.350.190.380.47084.72.90.790.791.37.14165.3
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.8395.28
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.5224.96
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked14692.20.440.0320.750324NANANANA11274.76
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched14292.30.630.110.510315NANANANA5.5626.24.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched14292.30.630.110.510315NANANANANA26.24.6
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.3234.45
Cooked TeffTeff, cooked4012.58NANANA079NANANANA1115.44.4
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked14212.060.560.0950.450314NANANANA1125.84.37
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched14212.060.560.0950.450314NANANANANA25.84.37
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.54.33
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched14492.60.710.120.5803170.480.0790.0790.325.1628.34.33
RiceRaw Regular Long-grain White Rice14492.60.710.120.5803170.48NANANA5.1628.34.33
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5162.50.360.120.90104NANANANANA184.3
White Canned HominyHominy, canned, white2863.50.490.0481.54056.66NANANA9.925.874.17
Yellow Canned HominyHominy, canned, yellow2863.50.490.0481.54056.6NANANANA9.925.874.17
Enriched SemolinaSemolina, enriched14294.170.60.151.560289NANANANA15.550.34.17
SemolinaSemolina, unenriched14294.170.60.151.560289NANANANA15.550.34.17
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry14844.11.170.0671.203211.30.0790.440.837.14304.05
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry14844.11.170.0671.203211.30.0790.440.837.14304.05
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.16143.6
SeitanVital wheat gluten14697.341.080.193.03054.70NANANA2.42983.37
Dry CouscousCouscous, dry14922.540.460.0480.950307NANANANA2050.63.3
Pearled BarleyCooked Pearled Barley4881.750.370.0830.7701121.1NANANA158.973.25
Chow MeinChow Mein Chinese Noodles186984.326.70.3913.802530NANANA26.6433.2
Rice FlourUnenriched White Rice Flour14535.641.530.271.2403180.48NANANA9.5323.63.18
Dry Rice NoodlesRice noodles, dry14452.220.610.10.4903180.48NANANA6.3523.62.94
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.35112.8
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.7412.78
Wheat FlourUnenriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.7412.78
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant5991.07NANANANA134NANANANA3.5712.72.7
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles206812619.685902060.99NANANA7.54412.5
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.42.5
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.22.46
Boiled BuckwheatCooked Buckwheat Groats3652.460.530.0560.690793.570.40.791.610.713.42.42
Boiled BulgurCooked Bulgur3290.950.170.0160.37073.70.4NANANA1812.22.26
Cooked Oat BranOat bran, cooked1593.40.650.061.3045.4NANANANA10.312.72.1
Cooked PastaPasta, cooked, unenriched, without added salt6273.70.70.0951.1701222.220.120.160.367.14232.02
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared49220.06700.067010600002.48.651.94
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked5161.10.310.0520.2501120.2NANANA1.610.71.94
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt5161.10.310.0520.2501120.2NANANA1.610.71.94
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry14133.20.460.121.20294NANANANA17451.8
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5160.830.230.040.180113NANANANANA9.451.67
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5160.830.230.040.180113NANANANA1.29.451.67
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3850.750.150.0120.26083.70.2NANANA3.9781.63
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched5160.750.20.0360.160114NANANANANA9.371.6
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked5160.750.20.0360.160114NANANANANA9.371.6
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4923.90.560.221.80100NANANANANA17.31.47
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.51.47
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.51.47
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7103.970.60.0521.25015100005.5612.71.07
Macronutrients in Top 100 Cereals with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Zinc per 14 ounces.
Top 5 cereals with most amount of zinc per 14 ounces are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour