Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.33217
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA993617
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.2219.56
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.68.35
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.57.75
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.37.3
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.37.3
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.66.97
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.86.63
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.5406.63
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.3356.32
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA206.14
Cooked TeffTeff, cooked4953.2NANANA098NANANANA14195.5
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.45.13
OatsOats1298.871.560.143.1085NANANANA13.621.75.1
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.75.1
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.8411184.95
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.74.92
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.54.87
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.64.85
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.5415194.66
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.34.54
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.6713204.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.54.46
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.44.22
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.74.2
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.5194.2
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.78194.17
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.64.15
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.04183.96
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.33.92
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.63.9
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.33.87
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
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.2183.7
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
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.33.5
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA15173.5
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.73.5
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.6143.44
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.63.43
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.963.37
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.23.33
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.43.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.73.3
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.63.1
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA10133.03
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA22143.03
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.32.9
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.22.9
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.5112.9
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.22.85
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.3182.82
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.42.8
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.42.77
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.42.54
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA10162.54
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.22.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.42.5
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.42.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.62.4
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.72.27
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3310.89NANANANA112NANANANA310.62.25
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.62.22
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.42.1
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.81.98
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.61.9
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
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.81.86
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.21.62
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
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.41.6
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 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
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 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
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 Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.61.5
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.61.46
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.61.46
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
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.25171.16
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.31.16
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.811021.15
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.65171.1
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.131.1
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.171
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
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.50.86
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.30.84
Macronutrients in Top 100 Cereals with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Zinc per 500 calories.
Top 5 cereals with most amount of zinc per 500 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour