Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.3270
Barley flourBarley flour or meal6853.180.660.151.3801481.6NANANA20210
Barley Malt flourBarley malt flour7163.650.770.191.701551.6NANANA1420.40
Hulled BarleyBarley, hulled7034.560.960.22201461.6NANANA34.324.80
Pearled BarleyCooked Pearled Barley2440.870.180.0420.380560.56NANANA7.544.50
Raw Pearled BarleyBarley, pearled, raw6992.30.480.11101541.6NANANA3119.70
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.30
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.3720250
Boiled BuckwheatCooked Buckwheat Groats1831.230.270.0280.35039.61.80.20.40.795.366.70
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.30
Boiled BulgurCooked Bulgur1650.480.0830.0080.190370.2NANANA8.936.10
BulgurDry Bulgur6792.640.460.0461.0301510.81NANANA2524.40
Corn BranCrude Corn Bran4451.830.260.0260.8101700NANANA15716.60
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.80
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.70
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.5160
CornstarchCornstarch7560.0990.01800.0501810NANANA1.80.520
Cooked CouscousCouscous, cooked2220.320.0580.0060.120460.2NANANA2.787.520
Dry CouscousCouscous, dry7461.270.230.0240.480154NANANANA9.9225.30
White Canned HominyHominy, canned, white1431.750.240.0240.77028.33NANANA4.962.940
Yellow Canned HominyHominy, canned, yellow1431.750.240.0240.77028.3NANANANA4.962.940
Cooked MilletMillet, cooked23620.340.0560.950470.26NANANA2.586.970
MilletRaw Millet7508.371.430.2340145NANANANA17220
Chow MeinChow Mein Chinese Noodles9354213.40.196.901260NANANA13.321.60
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles1034639.8429.601030.5NANANA3.7720.50
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1960.20.0380.0040.058042.5NANANANANA100
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry6671.40.270.0320.40148NANANANANA28.50
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2600.360.050.0120.13054.7NANANANANA7.940
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry7061.60.230.0580.60147NANANANA8.5322.50
Cooked Oat BranOat bran, cooked79.41.70.320.030.64022.7NANANANA5.166.370
Oat BranRaw Oat Bran488142.640.245.2501312.88NANANA30.634.30
Oat FlourPartially Debranned Oat Flour802183.20.296.3201301.600.20.9913290
OatsOats77213.72.40.224.80132NANANANA2133.50
Cooked PastaPasta, cooked, unenriched, without added salt3141.850.350.0480.59061.21.10.060.0790.183.5711.50
Dry PastaDry Unenriched Pasta73630.550.0481.0701485.30.220.240.956.35260
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour35520.30.0260.63075.500002.786.350
Cooked Corn PastaCooked Corn Gluten-free Pasta2501.450.20.020.63055.4NANANANA9.535.20
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7084.130.580.0561.780157NANANANA22150
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2461.940.280.110.9050NANANANANA8.670
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2963.40.480.0711.07059.71.50.140.140.47.74120
Whole Wheat PastaDry Whole-Wheat Pasta6995.80.850.142.101465.440.60.481.3518.327.50
Cooked QuinoaQuinoa, cooked2383.80.460.171.93042.31.73NANANA5.568.730
Raw QuinoaQuinoa, uncooked730121.40.525.90127NANANANA14280
Rice BranCrude Rice Bran62741.48.280.63140991.80.40.40.9941.726.50
Brown Rice FlourRice flour, brown7205.51.10.0831.901521.3NANANA9.1314.30
Rice FlourUnenriched White Rice Flour7262.80.770.130.6201590.24NANANA4.76120
Cooked Rice NoodlesRice noodles, cooked2140.40.0460.0080.038047.60.06NANANA23.550
Dry Rice NoodlesRice noodles, dry7221.10.30.0520.2501590.24NANANA3.18120
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2441.920.520.0220.7050.80.48000.483.185.440
Long-grain Brown RiceRaw Long-grain Brown Rice7286.351.170.0641.9201511.3001.37.14150
Cooked Brown RiceCooked Medium-grain Brown Rice2221.650.330.0260.56046.7NANANANA3.574.60
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.75150
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1920.380.0770.0060.130420.099NANANA240
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked7341.10.220.0160.380162NANANANA5.5613.50
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.730.150.0340.15051.70.220.040.020.161.85.770
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry7422.040.580.0340.6101610.650.040.220.423.57150
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.730.150.0340.15051.70.220.040.020.161.85.770
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry7422.040.580.0340.6101610.650.040.220.423.57150
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2460.990.03400.03405300001.24.330
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2580.560.150.0260.120560.099NANANA0.795.340
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7241.30.360.0620.2901590.240.040.040.162.58140
RiceRaw Regular Long-grain White Rice7241.30.360.0620.2901590.24NANANA2.58140
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2580.560.150.0260.120560.099NANANA0.795.340
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2580.420.110.020.091056.7NANANANANA4.720
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2580.420.110.020.091056.7NANANANA0.64.720
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7141.150.310.0540.250157NANANANA2.78130
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7141.150.310.0540.250157NANANANANA130
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2580.380.10.0180.081057NANANANANA4.70
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2580.380.10.0180.081057NANANANANA4.70
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked7101.030.280.0480.230157NANANANA5.56130
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched7101.030.280.0480.230157NANANANANA130
Dark Rye FlourRye flour, dark6454.40.530.291.801364.60.460.443.5747.231.60
Light Rye FlourRye flour, light7082.640.30.160.9901521.850.180.281.131619.50
Medium Rye flourRye flour, medium69330.360.191.201502.20.240.121.823.421.60
RyeRye grain6713.230.390.211.301511.940.220.321.43020.50
Enriched SemolinaSemolina, enriched7142.10.30.0730.780145NANANANA7.74250
SemolinaSemolina, unenriched7142.10.30.0730.780145NANANANA7.74250
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.3210
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2581.250.180.060.45052NANANANANA9.10
Spinach Spaghetti Dry Spinach Spaghetti 7383.10.450.151.1201485.4NANANA2126.50
Cooked SpeltSpelt, cooked2521.7NANANA052.5NANANANA7.74110
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.2290
Tapioca PearlsDry Tapioca Pearls7100.040.010.0020.00401766.65NANANA1.80.380
Cooked TeffTeff, cooked2001.3NANANA039.4NANANANA5.567.680
TriticaleTriticale6674.150.730.121.70143NANANANANA260
SeitanVital wheat gluten7343.670.540.0951.5027.40NANANA1.21490
Wheat BranCrude Wheat Bran4298.431.250.334.0501280.81NANANA85310
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour7221.940.310.0440.7801510.54NANANA5.3620.50
Wheat FlourUnenriched All-purpose White Wheat Flour7221.940.310.0440.7801510.54NANANA5.3620.50
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.20
Wheat GermCrude Wheat Germ71419.33.31.4310.50103NANANANA26460
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA270
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.60
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.40
Cooked KamutCooked Khorasan Wheat2621.650.15NANA054.86.1NANANA8.5311.30
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.20
Wheat SproutsSprouted Wheat3932.520.410.0521.05084.4NANANANA2.2150
Cooked Wild RiceWild rice, cooked2000.670.0970.190.24042.31.450.40.40.653.577.90
Wild RiceRaw Wild Rice7082.140.310.60.7501494.96NANA1.3312.329.20
Macronutrients in Top 100 Cereals with the lowest Vitamin B12 content per 7 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 7 ounces.
Top 5 cereals with least amount of vitamin b12 per 7 ounces are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley