Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.4110
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.130
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.540
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.60
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.50
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.450
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.60
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.30
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.8110
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.93100
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.3110
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.80
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA106110
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.760
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.740
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.730
CornstarchCornstarch78.70.0390.00700.020720NANANA0.710.20
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.75100
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA4100
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.170
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.170
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.850
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.750
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.930
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles57.618.32.841.168.60300.14NANANA1.15.950
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.30
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA130
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.160
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry84.30.680.0970.0240.25062.4NANANANA3.629.560
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.5240
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.8210
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.83110
OatsOats775.320.940.0861.87051NANANANA8.17130
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.4110
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.50
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1681.680.250.0220.53063.800002.355.360
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.260
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.270
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.60
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.85120
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.84120
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA7110
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.50
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.70
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.980
Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.880
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.970
Dry Rice NoodlesRice noodles, dry82.40.460.130.0210.10660.099NANANA1.34.90
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.70
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.160
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.20
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.20
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3090.590.120.0090.2065.20.15NANANA3.16.250
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked810.450.090.0060.15066.2NANANANA2.275.520
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.10
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.020
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.10
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.020
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.270
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.20
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.860
RiceRaw Regular Long-grain White Rice820.540.150.0250.12065.70.099NANANA1.075.860
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.20
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2310.480.130.0230.11066NANANANANA5.50
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2310.480.130.0230.11066NANANANA0.695.50
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched83.30.480.130.0230.11066NANANANA1.175.50
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched83.30.480.130.0230.11066NANANANANA5.50
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2310.440.120.0210.095066.3NANANANANA5.450
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2310.440.120.0210.095066.3NANANANANA5.450
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked83.80.440.120.020.096066.3NANANANA2.355.450
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched83.80.440.120.020.096066.3NANANANANA5.450
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.70
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.250
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.350
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.180
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.60
SemolinaSemolina, unenriched83.30.880.130.0310.33060.7NANANANA3.2510.60
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.70
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.60
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.80
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.2130
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.5130
Tapioca PearlsDry Tapioca Pearls83.80.0170.0040.0010.002074.32.8NANANA0.750.160
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.50
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.70
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.49610
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.60
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.50
Wheat FlourUnenriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.50
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.70
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.30
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA120
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA11140
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.920
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.77130
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.430
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.30
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.35120
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.40
Macronutrients in Top 100 Cereals with the lowest Vitamin B12 content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Vitamin B12 per 300 calories.
Top 5 cereals with least amount of vitamin b12 per 300 calories are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley