Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.20
Barley flourBarley flour or meal4892.270.470.110.9901061.13NANANA14.3150
Barley Malt flourBarley malt flour5122.60.550.131.201111.13NANANA1014.60
Hulled BarleyBarley, hulled5023.260.680.161.401041.13NANANA24.517.70
Pearled BarleyCooked Pearled Barley1740.620.130.030.270400.4NANANA5.43.20
Raw Pearled BarleyBarley, pearled, raw4991.640.350.0780.7201101.13NANANA22140
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.80
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.414180
Boiled BuckwheatCooked Buckwheat Groats1300.880.190.020.25028.31.280.140.280.573.834.80
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.60
Boiled BulgurCooked Bulgur1180.340.060.0060.13026.30.14NANANA6.384.370
BulgurDry Bulgur4851.90.330.0330.7301080.58NANANA17.717.40
Corn BranCrude Corn Bran3181.30.180.0180.5801210NANANA112120
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.820
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.40
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.50
CornstarchCornstarch5400.0710.01300.03501290NANANA1.280.370
Cooked CouscousCouscous, cooked1590.230.0410.0040.0850330.14NANANA25.370
Dry CouscousCouscous, dry5330.910.170.0170.340110NANANANA7.1180
White Canned HominyHominy, canned, white1021.250.170.0170.55020.22.14NANANA3.542.10
Yellow Canned HominyHominy, canned, yellow1021.250.170.0170.55020.2NANANANA3.542.10
Cooked MilletMillet, cooked1691.40.240.040.68033.60.18NANANA1.844.980
MilletRaw Millet53661.020.172.860103NANANANA1215.60
Chow MeinChow Mein Chinese Noodles668309.550.144.920900NANANA9.515.40
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles7394572.8621073.60.35NANANA2.714.60
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1400.140.0270.0030.041030.4NANANANANA7.170
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry47610.190.0230.290106NANANANANA20.40
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked1860.260.0350.0090.094039NANANANANA5.670
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry5051.150.160.0410.430105NANANANA6.1160
Cooked Oat BranOat bran, cooked56.71.20.230.0210.46016.2NANANANA3.74.550
Oat BranRaw Oat Bran3499.961.90.173.750942.06NANANA2224.50
Oat FlourPartially Debranned Oat Flour573132.280.214.50931.1300.140.719.220.80
OatsOats5519.81.730.163.44094NANANANA15240
Cooked PastaPasta, cooked, unenriched, without added salt2241.30.250.0340.42043.70.790.0430.0570.132.558.220
Dry PastaDry Unenriched Pasta5262.140.390.0340.7701063.80.160.170.684.5418.50
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2541.40.210.0180.45054000024.540
Cooked Corn PastaCooked Corn Gluten-free Pasta1791.030.140.0140.45039.6NANANANA6.83.730
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5062.950.410.041.270112NANANANA15.610.60
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg1761.40.20.0780.64035.6NANANANANA6.20
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2112.420.340.0510.76042.61.060.0990.0990.285.538.50
Whole Wheat PastaDry Whole-Wheat Pasta4994.150.610.0991.501043.90.430.340.961319.70
Cooked QuinoaQuinoa, cooked1702.720.330.121.40301.23NANANA3.976.240
Raw QuinoaQuinoa, uncooked5228.610.374.2091NANANANA9.92200
Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.8190
Brown Rice FlourRice flour, brown5153.940.790.061.3501080.94NANANA6.5210.20
Rice FlourUnenriched White Rice Flour51920.550.0950.4401140.17NANANA3.48.430
Cooked Rice NoodlesRice noodles, cooked1530.280.0330.0060.0270340.043NANANA1.42.540
Dry Rice NoodlesRice noodles, dry5160.790.220.0370.1801140.17NANANA2.278.430
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1741.370.370.0160.5036.30.34000.342.273.90
Long-grain Brown RiceRaw Long-grain Brown Rice5204.540.840.0451.3701080.94000.945.110.70
Cooked Brown RiceCooked Medium-grain Brown Rice1591.180.230.0180.4033.3NANANANA2.553.30
Brown RiceRaw Medium-grain Brown Rice5133.80.760.0581.30108NANANANA4.810.60
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1370.270.0550.0040.0940300.071NANANA1.42.860
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked5240.780.160.0110.270116NANANANA3.979.650
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked1740.520.10.0240.10370.160.0280.0140.111.284.120
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry5301.460.420.0240.4301150.470.0280.160.32.5510.60
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1740.520.10.0240.10370.160.0280.0140.111.284.120
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry5301.460.420.0240.4301150.470.0280.160.32.5510.60
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared1760.710.02400.02403800000.853.10
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked1840.40.110.0180.0880400.071NANANA0.573.80
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched5170.940.260.0440.2101130.170.0280.0280.111.84100
RiceRaw Regular Long-grain White Rice5170.940.260.0440.2101130.17NANANA1.84100
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt1840.40.110.0180.0880400.071NANANA0.573.80
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched1840.30.0810.0140.065040.5NANANANANA3.370
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked1840.30.0810.0140.065040.5NANANANA0.433.370
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched5100.820.220.0380.180112NANANANA29.370
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched5100.820.220.0380.180112NANANANANA9.370
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched1840.270.0720.0130.058040.7NANANANANA3.350
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1840.270.0720.0130.058040.7NANANANANA3.350
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5070.740.20.0340.160112NANANANA3.979.20
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5070.740.20.0340.160112NANANANANA9.20
Dark Rye FlourRye flour, dark4613.150.380.211.270973.270.330.312.5533.722.60
Light Rye FlourRye flour, light5061.90.210.120.7101091.30.130.20.8111.3140
Medium Rye flourRye flour, medium4952.150.260.140.8501071.560.170.0851.2816.715.40
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.70
Enriched SemolinaSemolina, enriched5101.50.210.0520.560103NANANANA5.53180
SemolinaSemolina, unenriched5101.50.210.0520.560103NANANANA5.53180
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.5150
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1840.890.130.0430.32037NANANANANA6.50
Spinach Spaghetti Dry Spinach Spaghetti 5272.230.320.10.801063.86NANANA15190
Cooked SpeltSpelt, cooked1801.2NANANA037.5NANANANA5.537.80
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.70
Tapioca PearlsDry Tapioca Pearls5070.0280.0070.0010.00301264.75NANANA1.280.270
Cooked TeffTeff, cooked1430.92NANANA028NANANANA3.975.50
TriticaleTriticale4762.960.520.0861.20102NANANANANA18.50
SeitanVital wheat gluten5242.620.390.0681.1019.50NANANA0.851070
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.7220
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour5161.40.220.0310.5501080.38NANANA3.8314.60
Wheat FlourUnenriched All-purpose White Wheat Flour5161.40.220.0310.5501080.38NANANA3.8314.60
Whole Wheat FlourWhole-grain Wheat Flour4823.540.610.11.5501020.580.07100.511518.70
Wheat GermCrude Wheat Germ51013.82.361.027.5073.4NANANANA18.7330
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.40
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.3220
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.3160
Cooked KamutCooked Khorasan Wheat1871.180.11NANA0394.35NANANA6.18.10
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA18150
Wheat SproutsSprouted Wheat2811.80.290.0370.75060.3NANANANA1.5610.60
Cooked Wild RiceWild rice, cooked1430.480.0690.130.17030.21.030.280.280.472.555.660
Wild RiceRaw Wild Rice5061.530.220.430.5301063.54NANA0.958.8210
Macronutrients in Top 100 Cereals with the lowest Vitamin B12 content per 5 oz
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Vitamin B12 per 5 ounces.
Top 5 cereals with least amount of vitamin b12 per 5 ounces are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley