Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.650
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.040
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.850
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.530
Pearled BarleyCooked Pearled Barley81.30.360.0760.0170.160230.23NANANA3.11.840
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.80
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.860
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.770
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.670
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.40
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.70
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.60
Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.730
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.90
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.60
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.240
CornstarchCornstarch26.20.0130.00200.0070240NANANA0.240.0680
Cooked CouscousCouscous, cooked89.30.140.0260.0030.054020.70.089NANANA1.253.40
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.40
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.060
Yellow Canned HominyHominy, canned, yellow1391.220.170.0170.54020NANANANA3.472.060
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.950
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.90
Chow MeinChow Mein Chinese Noodles21.24.51.430.0210.74013.50NANANA1.422.30
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles196.10.950.392.8609.960.048NANANA0.3620
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1010.10.0190.0020.029021.7NANANANANA5.10
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry29.80.210.040.0050.061022.2NANANANANA4.280
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked76.30.140.0190.0050.05021NANANANANA3.050
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry280.230.0320.0080.085021NANANANA1.23.20
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.030
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.030
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.630
OatsOats25.71.770.310.0290.62017NANANANA2.724.340
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.670
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.50
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour560.560.0840.0070.18021.300000.781.80
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.10
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.10
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg80.60.790.110.0440.37020.3NANANANANA3.520
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.020
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.940
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.670
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.840
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.220
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.2720
Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.630
Cooked Rice NoodlesRice noodles, cooked930.190.0210.0040.018022.20.028NANANA0.931.660
Dry Rice NoodlesRice noodles, dry27.50.150.0420.0070.0340220.033NANANA0.441.630
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.230
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.050
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.070
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.070
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1030.20.040.0030.068021.70.052NANANA1.032.10
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked270.150.030.0020.051022NANANANA0.761.840
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.370
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.4820
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.370
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.4820
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.60.40.01400.014021.600000.481.760
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked770.220.0590.010.048021.70.038NANANA0.312.070
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched27.40.180.0490.0080.040220.0330.0050.0050.0220.361.950
RiceRaw Regular Long-grain White Rice27.40.180.0490.0080.040220.033NANANA0.361.950
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt770.220.0590.010.048021.70.038NANANA0.312.070
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched770.160.0440.0080.035022NANANANANA1.830
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked770.160.0440.0080.035022NANANANA0.231.830
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched27.80.160.0440.0080.036022NANANANA0.391.840
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched27.80.160.0440.0080.036022NANANANANA1.840
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched770.150.0390.0070.032022NANANANANA1.80
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked770.150.0390.0070.032022NANANANANA1.80
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked280.150.0390.0070.032022NANANANA0.781.80
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched280.150.0390.0070.032022NANANANANA1.80
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.90
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.750
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.10
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.060
Enriched SemolinaSemolina, enriched27.80.290.0420.010.11020.2NANANANA1.13.520
SemolinaSemolina, unenriched27.80.290.0420.010.11020.2NANANANA1.13.520
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.230
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.520
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.60
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.330
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.30
Tapioca PearlsDry Tapioca Pearls280.0060.00100.001024.80.94NANANA0.250.0530
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.830
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.90
SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.30
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.20
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.840
Wheat FlourUnenriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.840
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.90
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.430
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.040
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.70
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.30
Cooked KamutCooked Khorasan Wheat75.80.630.058NANA0212.33NANANA3.264.330
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.140
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.80
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.950
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.130
Macronutrients in Top 100 Cereals with the lowest Vitamin B12 content per 100 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 100 calories.
Top 5 cereals with least amount of vitamin b12 per 100 calories are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley