Cooked Oat BranOat bran, cooked00.640.130.570.860.099NA24000NANA159
White Canned HominyHominy, canned, white00.0120.0240.130.610.02NA3.9701.200.20.79286
Yellow Canned HominyHominy, canned, yellowNA0.0120.0240.130.610.02NA3.97000NANA286
Boiled BulgurCooked Bulgur00.230.113.971.370.33NA71.40000.042329
Boiled BuckwheatCooked Buckwheat Groats00.160.153.731.420.31NA55.60000.367.54365
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.0790.0521.150.850.1NA3.970000.160385
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.370.12.020.930.16NA27.8000NANA393
Cooked TeffTeff, cooked00.730.133.6NA0.38NA71.40NANANANA401
Cooked Wild RiceWild rice, cooked00.210.355.10.610.54NA1030000.952401
Cooked Rice NoodlesRice noodles, cooked00.0710.0160.290.0440.024NA3.970000.120429
Cooked CouscousCouscous, cooked00.250.113.91.470.2NA59.50000.520.4445
Cooked Brown RiceCooked Medium-grain Brown Rice00.40.0485.281.560.59NA16000NANA445
Cooked MilletMillet, cooked00.420.335.280.680.43NA75.40000.0791.2472
Cooked QuinoaQuinoa, cooked00.420.441.64NA0.49NA1670002.50476
Pearled BarleyCooked Pearled Barley00.330.258.20.540.46NA63.50000.043.18488
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.710.27101.50.49NA35.70000.670.79488
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.840.0759.161.30.62NA3210000.040488
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.290.0759.161.30.62NA120000.040488
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.720.595.330.60.11NA17100NANANA492
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.0326.90.220.2NA2780000.040492
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA500
Cooked SpeltSpelt, cooked00.410.1210.2NA0.32NA51.600NA1.03NA504
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.650.0525.861.550.37NA2300000.160516
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0790.0521.61.550.37NA120000.160516
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0790.0641.61.630.2NA7.94000NANA516
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.660.0647.31.630.2NA230000NANA516
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0790.0641.61.580.23NA7.94000NANA516
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.650.0645.931.580.23NA234000NANA516
Cooked Spinach SpaghettiSpaghetti, spinach, cooked31.80.380.416.070.730.38NA47.6000NANA516
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0790.130.380.680.052NA7.94000NANA520
Cooked KamutCooked Khorasan WheatNA0.380.129.15NA0.28NA43.70NANA0.95NA524
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.620.3912.41.060.37NA83.30000.912.4591
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0640.062.25NA0.087NA20NANANANANA599
Cooked PastaPasta, cooked, unenriched, without added salt00.0790.0791.60.440.19NA27.80000.240627
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.620.4111.50.910.38NA79.4NANANA0.4NA631
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour160.20.310.950.560.15NA1600000710
Wheat SproutsSprouted Wheat00.890.6212.33.761.05NA151010.30NANA786
Wheat BranCrude Wheat Bran02.082.3548.655.17NA3140005.97.54857
Corn BranCrude Corn Bran160.040.4112.520.6NA160001.671.2889
Oat BranRaw Oat Bran04.640.873.75.90.65NA206000412.7976
Rice BranCrude Rice Bran0111.1313529.316NA25000019.57.541254
Dark Rye FlourRye flour, dark3.971.251175.81.76NA1310001123.41290
SorghumSorghum Grain01.30.3814.61.461.76NA79.40002NA1306
Hard Red Spring WheatWheat, hard red spring020.4422.73.71.33NA17100047.541306
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.180.7521.240.76NA111NA002.17.541318
Buckwheat FlourWhole-groat Buckwheat Flour01.660.7524.41.752.3602140001.2727.81330
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry01.90.5212.73.80.95NA238000NANA1334
TriticaleTriticale01.650.535.685.240.55NA2900003.57NA1334
RyeRye grain3.971.251175.81.17NA1510003.3723.41341
Raw SpeltUncooked Spelt01.440.45274.250.9141.317900NA3.1414.31341
Durum WheatWheat, durum01.660.4826.73.71.66NA171000NANA1345
Whole Wheat FlourWhole-grain Wheat Flour020.6519.72.41.6NA1750002.87.541349
Soft White WheatWheat, soft white01.630.42193.371.5NA16300047.541349
BulgurDry Bulgur00.920.4620.34.131.36NA1070000.247.541357
Hard white WheatWheat, hard white01.540.4317.43.81.46NA15100047.541357
BuckwheatBuckwheat00.41.7284.90.8374119000NANA1361
Barley flourBarley flour or meal01.470.45250.581.573431.80002.268.731369
Roasted BuckwheatRoasted Buckwheat Groats00.891.0820.44.91.4NA167000NANA1373
Medium Rye flourRye flour, medium01.140.456.851.951.06NA1350005.6823.41385
Raw Pearled BarleyBarley, pearled, raw3.970.760.4518.31.11.03NA910000.0798.731397
Whole Wheat PastaDry Whole-Wheat PastaNA1.60.8734.53.451.12NA2740NA01.835.561397
Hulled BarleyBarley, hulled3.972.561.1318.31.11.26NA75.40002.268.731405
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.40.13.471.950.2NA55.6000NANA1413
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry35.70.920.359.641.920.82NA9900NANANA1417
Light Rye FlourRye flour, light01.30.363.182.640.93NA910003.323.41417
Wild RiceRaw Wild Rice3.970.461.0426.74.251.55NA3770003.257.541417
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked02.240.1916.35.10.68NA917000NANA1421
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.280.196.355.10.68NA24000NANA1421
Tapioca PearlsDry Tapioca Pearls00.016000.540.032NA16000001421
Whole Sorghum FlourWhole-grain Sorghum Flour01.30.24182.141.3NA99NA3.18NA225.41425
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched02.30.1920.25.30.58NA9170000.44NA1429
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.280.196.355.30.58NA35.7000NANA1429
Enriched SemolinaSemolina, enriched03.22.2723.82.30.41NA7260001.03NA1429
SemolinaSemolina, unenriched01.10.32132.30.41NA286000NANA1429
Wheat GermCrude Wheat Germ07.472278.975.16NA1115000NANA1429
Barley Malt flourBarley malt flour3.971.231.2222.42.32.6NA15102.402.268.731433
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour43.70.980.327.542.61.47NA990001.671.21433
CornmealWhole-grain Yellow Cornmeal43.71.530.814.41.71.2NA990001.671.21437
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.470.7731.53.181.1NA234NANANA0.673.571437
Brown RiceRaw Medium-grain Brown Rice01.640.17175.92.02NA79.4000NANA1437
Brown Rice FlourRice flour, brownNA1.760.32256.32.92NA63.50002.4NA1441
Dry Rice NoodlesRice noodles, dry00.120.0670.880.20.06NA120000.4401445
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour03.11.9623.41.740.17NA7260000.911.21445
Wheat FlourUnenriched All-purpose White Wheat Flour00.480.164.961.740.17NA1030000.241.21445
CornYellow Corn Grain 43.71.530.814.41.72.47NA75.40001.941.21449
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched02.30.1916.640.65NA9170000.440.41449
RiceRaw Regular Long-grain White Rice00.280.196.3540.65031.80000.440.41449
Rice FlourUnenriched White Rice Flour00.550.08310.33.251.73NA160000.4401453
Long-grain Brown RiceRaw Long-grain Brown Rice02.150.3825.84.21.920910002.42.41457
TeffRaw Teff01.551.0713.33.741.9NANANANANA0.327.541457
Raw QuinoaQuinoa, uncooked3.971.431.266.033.061.93NA7300NA09.701461
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.710.228.53.270.42NA27.8000NANA1469
SeitanVital wheat gluten000000NA0000001469
Raw AmaranthUncooked Amaranth Grain00.460.793.665.82.35NA325016.704.7201472
Dry PastaDry Unenriched Pasta00.360.246.751.70.56NA71.40000.440.41472
Spinach Spaghetti Dry Spinach Spaghetti 911.50.78184.81.3NA1910002.946011476
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry02.40.2202.671.8NA10200000.120.41484
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.890.2202.671.8NA31.80000.120.41484
Dry CouscousCouscous, dry00.650.31144.920.44NA79.4000NANA1492
MilletRaw Millet01.671.1518.73.371.5245.23370000.23.571500
Vitamins in Top 100 Cereals with the lowest Energy content per 14 oz
In the above table you can find and compare the amount of vitamins in all cereals , sorted by least amount of Energy per 14 ounces.
Top 5 cereals with least amount of energy per 14 ounces are:
- Cooked Oat Bran
- White Canned Hominy
- Yellow Canned Hominy
- Cooked Bulgur
- Cooked Buckwheat Groats