CornstarchCornstarch1310.0660.01200.03301200NANANA1.20.340.079
Tapioca PearlsDry Tapioca Pearls1400.0280.0070.0010.00301244.68NANANA1.260.270.17
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles9630.44.731.9414.30500.24NANANA1.829.90.6
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.60.61
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.04160.63
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2792.80.420.0360.88010600003.98.940.75
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.30.84
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.50.86
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.7140.96
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.7140.96
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.171
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.131.1
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.65171.1
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.811021.15
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.31.16
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.25171.16
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.4101.36
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.4101.36
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.61.46
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.61.46
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.61.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.771.5
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.771.5
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.66121.5
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.66121.5
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.081.54
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.081.54
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3850.730.20.0350.160111NANANANANA9.081.54
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.081.54
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.21.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.21.6
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.41.6
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched3850.810.220.0380.180110NANANANANA9.151.6
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.151.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.21.62
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.81.86
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.31.9
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.31.9
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.61.9
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.81.98
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.42.1
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.62.22
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3310.89NANANANA112NANANANA310.62.25
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.72.27
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.62.4
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.42.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.42.5
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.22.5
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA10162.54
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.42.54
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.42.77
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.42.8
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.3182.82
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.22.85
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.5112.9
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.22.9
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.32.9
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA22143.03
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA10133.03
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.63.1
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.73.3
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.43.3
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.23.33
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.963.37
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.63.43
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.6143.44
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.73.5
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA15173.5
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.33.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.33.52
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.2183.7
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.73.82
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.43.82
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.33.87
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.63.9
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.33.92
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.04183.96
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.64.15
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.78194.17
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.5194.2
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.74.2
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.44.22
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.54.46
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.6713204.5
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.34.54
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.5415194.66
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.64.85
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.54.87
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.74.92
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.8411184.95
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.75.1
OatsOats1298.871.560.143.1085NANANANA13.621.75.1
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.45.13
Cooked TeffTeff, cooked4953.2NANANA098NANANANA14195.5
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA206.14
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.3356.32
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.5406.63
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.86.63
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.66.97
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.37.3
Macronutrients in Top 100 Cereals with the lowest Zinc 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 Zinc per 500 calories.
Top 5 cereals with least amount of zinc per 500 calories are:
- Cornstarch
- Dry Tapioca Pearls
- Chinese Restaurant Crunchy Flat Noodles
- Cooked Soba Japanese Noodles
- Dry Somen Japanese Noodles