Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.30
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.20
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.20
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.60
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.20
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA22140
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.30
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.5415190
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.40
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA15170
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.60
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.3180
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.70
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.60
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA10130
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.20
CornstarchCornstarch1310.0660.01200.03301200NANANA1.20.340
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.25170
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.65170
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.30
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.30
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.70
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.60
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.50
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles9630.44.731.9414.30500.24NANANA1.829.90
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.60
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.40
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.30
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.04160
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.5400
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.3350
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.04180
OatsOats1298.871.560.143.1085NANANANA13.621.70
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.40
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.60
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2792.80.420.0360.88010600003.98.940
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.40
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.40
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.60
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.6713200
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.70
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.30
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.5190
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.2210
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.960
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.130
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.30
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.170
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.5110
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.30
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.40
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.40
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.40
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.20
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.66120
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.4100
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.66120
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.4100
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.80
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.30
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.770
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.770
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.30
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched3850.810.220.0380.180110NANANANANA9.150
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.150
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.20
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.20
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3850.730.20.0350.160111NANANANANA9.080
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.080
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.080
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.080
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.50
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.80
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.60
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.30
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.60
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.60
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA10160
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.60
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.2180
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.70
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.60
Tapioca PearlsDry Tapioca Pearls1400.0280.0070.0010.00301244.68NANANA1.260.270
Cooked TeffTeff, cooked4953.2NANANA098NANANANA14190
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.40
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.811020
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA99360
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.7140
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.7140
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.40
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.3320
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA200
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.40
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.50
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.60
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.70
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.78190
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.80
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.60
Macronutrients in Top 100 Cereals with the lowest Vitamin B12 content per 500 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 500 calories.
Top 5 cereals with least amount of vitamin b12 per 500 calories are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley