Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.45
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.77134.2
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.35124
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA123.7
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.53.3
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
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
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.32.8
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
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
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.32.5
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.182.35
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
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
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.8112
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.741.8
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.161.74
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.71.73
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
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.71.52
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.731.5
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.261.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.761.44
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.041.36
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.751.33
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.75100.7
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.970.69
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.160.5
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.30.36
Macronutrients in Top 40 Whole Cereals with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by most amount of Zinc per 300 calories.
Top 5 whole cereals with most amount of zinc per 300 calories are:
- Raw Wild Rice
- Cooked Khorasan Wheat
- Cooked Wild Rice
- Durum Wheat
- Cooked Teff