Raw AmaranthUncooked Amaranth Grain1683326.60.1912.402967.670.0451.226.3530.461.50
Barley flourBarley flour or meal15657.261.50.353.1503383.63NANANA4647.60
Barley Malt flourBarley malt flour16378.351.750.433.903553.63NANANA32.246.60
Hulled BarleyBarley, hulled160610.42.20.54.5303333.63NANANA78.556.60
Pearled BarleyCooked Pearled Barley55820.420.0950.8801281.27NANANA17.210.30
Raw Pearled BarleyBarley, pearled, raw15975.261.10.252.303533.63NANANA70.8450
BuckwheatBuckwheat155615.43.360.354.360324NANANANA45.4600
Buckwheat FlourWhole-groat Buckwheat Flour1520143.070.323.98032011.8NANA7.745.457.20
Boiled BuckwheatCooked Buckwheat Groats4172.80.610.0640.790904.10.450.911.812.215.30
Roasted BuckwheatRoasted Buckwheat Groats156912.32.70.283.470340NANANANA46.753.20
Boiled BulgurCooked Bulgur3761.10.190.0180.43084.30.45NANANA20.4140
BulgurDry Bulgur15516.031.050.12.3503441.86NANANA56.755.70
Corn BranCrude Corn Bran10164.170.590.0591.8503880NANANA358380
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour163717.52.460.247.7403492.9NANANA3331.40
CornYellow Corn Grain 165621.53.030.299.503372.9NANANA3342.70
CornmealWhole-grain Yellow Cornmeal164216.32.30.227.203492.9NANANA33370
CornstarchCornstarch17280.230.04100.1104140NANANA4.11.180
Cooked CouscousCouscous, cooked5080.730.130.0140.2701050.45NANANA6.35170
Dry CouscousCouscous, dry17062.90.530.0541.10351NANANANA22.7580
White Canned HominyHominy, canned, white32740.560.0541.76064.76.85NANANA11.36.70
Yellow Canned HominyHominy, canned, yellow32740.560.0541.76064.7NANANANA11.36.70
Cooked MilletMillet, cooked5404.540.780.132.1801070.59NANANA5.9160
MilletRaw Millet1715193.280.549.140330NANANANA38.6500
Chow MeinChow Mein Chinese Noodles21369630.60.4415.802890NANANA30.449.40
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles236314422.49.1567.602351.13NANANA8.6470
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked4490.450.0860.0090.13097NANANANANA230
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry15243.220.620.0730.930338NANANANANA65.20
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5940.820.110.0270.30125NANANANANA180
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry16153.670.520.131.370336NANANANA19.551.50
Cooked Oat BranOat bran, cooked1813.90.740.0681.47052NANANANA11.814.60
Oat BranRaw Oat Bran1116326.020.551203006.58NANANA7078.50
Oat FlourPartially Debranned Oat Flour183341.47.30.6614.402983.6300.452.2729.566.50
OatsOats176431.35.520.5110301NANANANA4876.60
Cooked PastaPasta, cooked, unenriched, without added salt7174.20.80.111.3401402.540.140.180.418.1626.30
Dry PastaDry Unenriched Pasta16836.851.260.112.450339120.50.542.1814.5590
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour8124.540.680.0591.43017300006.3514.50
Cooked Corn PastaCooked Corn Gluten-free Pasta5723.30.460.0451.430127NANANANA21.8120
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry16199.431.30.134.060360NANANANA50340
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg5624.450.640.252.050114NANANANANA200
Cooked Whole-wheat PastaPasta, whole-wheat, cooked6767.761.10.162.4401363.40.320.320.9117.7270
Whole Wheat PastaDry Whole-Wheat Pasta159713.31.940.324.82033312.41.361.13.141.7630
Cooked QuinoaQuinoa, cooked5448.71.050.394.40973.95NANANA12.7200
Raw QuinoaQuinoa, uncooked166927.53.21.1813.50291NANANANA31.8640
Rice BranCrude Rice Bran143395191.4332.402254.10.910.912.279560.60
Brown Rice FlourRice flour, brown164712.62.530.194.3303473NANANA2132.80
Rice FlourUnenriched White Rice Flour16606.441.750.31.403630.54NANANA11270
Cooked Rice NoodlesRice noodles, cooked4900.910.10.0180.08601090.14NANANA4.548.10
Dry Rice NoodlesRice noodles, dry16512.540.690.120.5603640.54NANANA7.26270
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked5584.41.180.051.601161.1001.17.2612.40
Long-grain Brown RiceRaw Long-grain Brown Rice166514.52.70.154.40346300316.334.20
Cooked Brown RiceCooked Medium-grain Brown Rice5083.760.750.0591.30107NANANANA8.1610.50
Brown RiceRaw Medium-grain Brown Rice1642122.430.194.160346NANANANA15.4340
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked4400.860.180.0140.30960.23NANANA4.549.160
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked16782.50.50.0360.860370NANANANA12.7310
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked5581.680.340.0770.3401180.50.0910.0450.364.1130
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry16964.671.330.0771.403671.50.0910.50.958.16340
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked5581.680.340.0770.3401180.50.0910.0450.364.1130
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry16964.671.330.0771.403671.50.0910.50.958.16340
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared5622.270.07700.077012100002.729.90
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked5901.270.350.0590.2801280.23NANANA1.812.20
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched165630.820.140.6603630.540.0910.0910.365.932.30
RiceRaw Regular Long-grain White Rice165630.820.140.6603630.54NANANA5.932.30
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt5901.270.350.0590.2801280.23NANANA1.812.20
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5900.950.260.0450.210130NANANANANA10.80
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5900.950.260.0450.210130NANANANA1.3610.80
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched16332.630.720.120.580360NANANANA6.35300
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched16332.630.720.120.580360NANANANANA300
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched5900.860.230.0410.190130NANANANANA10.70
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked5900.860.230.0410.190130NANANANANA10.70
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked16242.360.640.110.520359NANANANA12.729.50
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched16242.360.640.110.520359NANANANANA29.50
Dark Rye FlourRye flour, dark1474101.220.674.08031110.51.0418.16108720
Light Rye FlourRye flour, light16196.030.680.382.2703484.20.410.642.636.344.50
Medium Rye flourRye flour, medium15836.90.820.442.7034250.540.274.153.549.40
RyeRye grain15337.40.890.49303444.450.50.733.2268.5470
Enriched SemolinaSemolina, enriched16334.760.680.171.80330NANANANA17.757.50
SemolinaSemolina, unenriched16334.760.680.171.80330NANANANA17.757.50
SorghumSorghum Grain149215.72.770.296.77032711.5NANANA30.4480
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5902.860.410.141.030119NANANANANA20.80
Spinach Spaghetti Dry Spinach Spaghetti 16877.121.030.342.57033912.3NANANA4860.60
Cooked SpeltSpelt, cooked5763.86NANANA0120NANANANA17.7250
Raw SpeltUncooked Spelt1533111.840.295.40318311.13.82.6848.5660
Tapioca PearlsDry Tapioca Pearls16240.0910.0230.0050.009040215NANANA4.10.860
Cooked TeffTeff, cooked4582.95NANANA090NANANANA12.717.60
TriticaleTriticale15249.51.660.283.870327NANANANANA590
SeitanVital wheat gluten16788.41.230.223.46062.60NANANA2.723410
Wheat BranCrude Wheat Bran98019.32.860.769.2502931.86NANANA19470.50
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour16514.450.70.11.7703461.22NANANA12.2470
Wheat FlourUnenriched All-purpose White Wheat Flour16514.450.70.11.7703461.22NANANA12.2470
Whole Wheat FlourWhole-grain Wheat Flour154211.31.950.334.9603261.860.2301.6348.5600
Wheat GermCrude Wheat Germ1633447.553.28240235NANANANA601050
Durum WheatWheat, durum153811.22.060.224.20323NANANANANA620
Hard Red Spring WheatWheat, hard red spring14928.71.420.163.303091.86NANANA55.3700
Hard white WheatWheat, hard white15517.761.260.163.2403441.86NANANA55.351.30
Cooked KamutCooked Khorasan Wheat5993.760.35NANA012514NANANA19.5260
Soft White WheatWheat, soft white15429.031.670.163.6303421.86NANANA57.648.50
Wheat SproutsSprouted Wheat8985.760.930.122.40193NANANANA5340
Cooked Wild RiceWild rice, cooked4581.540.220.430.540973.30.910.911.58.16180
Wild RiceRaw Wild Rice16194.90.711.361.7034011.3NANA3.0428670
Macronutrients in Top 100 Cereals with the lowest Vitamin B12 content per 1 lb
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Vitamin B12 per 1 pound.
Top 5 cereals with least amount of vitamin b12 per 1 pound are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley