Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.310.2
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.610
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds67.3132.470.0525.9036NANANANA12.412.56.93
Sesame FlourHigh fat Sesame Flour57212.960.169.1015NANANANANA17.66.1
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.75.73
Watermelon Seed KernelsDried Watermelon Seed Kernels5425.55.27NA1508.25NANANANANA15.35.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5325.43.560.1911013.80.25NANANA8.948.975.4
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.17175.37
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.45
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.74.65
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.174.38
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.174.38
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.24.2
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.77134.2
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.34.06
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.64
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.35124
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.5243.98
Roasted Sesame SeedsRoasted Whole Sesame Seeds5325.53.570.1911013.7NANANANA7.4393.8
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.8213.8
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA123.7
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.53.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.723.2
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.93.14
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.73.1
OatsOats775.320.940.0861.87051NANANANA8.17133.06
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.433.05
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.54112.97
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.2132.95
Roasted CashewsDry Roasted Cashew Nuts52.324.24.80.08440172.6NANANA1.5782.93
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.922.92
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.5132.9
Pine NutsDried Pine Nuts44.630.52.20.07314.805.831.60.0310.0311.541.656.12.88
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.22.83
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.32.8
Oil Roasted CashewsOil Roasted Cashew Nuts51.724.74.40.0354.4015.52.60.0410.0412.51.78.72.77
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt51.525.72.70.03617012.41.4NANANA5.729.962.73
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA7112.73
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.85122.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.72.67
Cashew ButterPlain Cashew Butter no Salt5125.350.0874.17014NANANANA1.028.972.64
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt48.527.52.90.0381809.98NANANANA5.578.342.57
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.72.57
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA11142.53
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.84122.53
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.52.53
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.32.5
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.62.5
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.32.44
Sunflower Seed ButterSunflower Seed Butter no Salt48.6272.270.0244.73011.35.12005.12.778.42.38
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.83112.38
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.182.35
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.62.35
TahiniSesame Butter from Roasted Kernels50.4273.80.2111.7010.70.25NANANA4.78.572.33
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.4112.32
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.852.3
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.72.3
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.82.23
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts53610.150.0270.24067.7NANANANANA4.42.14
Japanese ChestnutsRaw Japanese Chestnuts1951.030.150.0250.24068NANANANANA4.42.14
Roasted PecansDry Roasted Pecans42.331.42.650.428.2705.731.70.0170.0171.73.9742.14
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried83.31.030.150.0260.24068NANANANANA4.382.14
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1491.20.180.030.28067.4NANANANANA4.432.13
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.68112.1
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.62.1
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.93102.1
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA106112.1
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.442.07
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.3112.06
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.52.04
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.982.02
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.52
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.8112
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.37112
HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.81.97
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.1741.97
Oil Roasted PecansNuts, pecans, oil roasted, without salt added4231.63.040.439.4605.461.670.0170.0171.6443.861.88
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.351.87
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.51.85
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.741.8
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.451.8
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.161.74
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.131.74
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.71.73
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.541.7
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.81.7
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.21.67
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.21.66
Roasted AlmondsDry Roasted Almonds5026.42.050.0056.5010.52.440.0050.0052.45.4710.51.66
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.48111.6
Plain Almond ButterPlain Almond Butter no Salt49272.030.0036.6509.22.1600.012.125.0310.21.6
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.41.58
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA131.53
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.71.52
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added49.427.32.0806.708.742.2500.022.165.210.51.5
Blanched AlmondsNuts, almonds, blanched5126.720.0026.309.52.3500.0152.275.03111.5
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.731.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.271.5
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.261.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1453.91.060.481.6058NANANANA8.791.5
Macronutrients in Top 100 Cereals & Nuts with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Zinc per 300 calories.
Top 5 cereals & nuts with most amount of zinc per 300 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Crude Rice Bran