Cooked Oat BranOat bran, cooked01.60.341.442.170.25NA60000NANA400
White Canned HominyHominy, canned, white00.030.060.331.540.05NA100300.52720
Yellow Canned HominyHominy, canned, yellowNA0.030.060.331.540.05NA10000NANA720
Boiled BulgurCooked Bulgur00.570.28103.440.83NA1800000.15830
Boiled BuckwheatCooked Buckwheat Groats00.40.399.43.60.77NA1400000.919920
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.20.132.92.150.26NA100000.40970
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.940.265.12.350.4NA70000NANA990
Cooked TeffTeff, cooked01.830.339.1NA0.97NA1800NANANANA1010
Cooked Wild RiceWild rice, cooked00.520.87131.541.35NA2600002.451010
Cooked Rice NoodlesRice noodles, cooked00.180.040.720.110.06NA100000.301080
Cooked CouscousCouscous, cooked00.630.279.833.70.51NA1500001.311120
Cooked Brown RiceCooked Medium-grain Brown Rice01.020.1213.33.921.5NA40000NANA1120
Cooked MilletMillet, cooked01.060.8213.31.71.08NA1900000.231190
Cooked QuinoaQuinoa, cooked01.071.14.12NA1.23NA4200006.301200
Pearled BarleyCooked Pearled Barley00.830.6220.61.351.15NA1600000.181230
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked01.780.6925.63.81.23NA900001.721230
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked02.120.19233.231.56NA8100000.101230
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.740.19233.231.56NA300000.101230
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg01.821.4813.41.50.28NA43000NANANA1240
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.750.0817.40.560.5NA7000000.101240
Cooked Corn PastaCooked Corn Gluten-free Pasta300.530.235.561.280.58NA6000NANANA1260
Cooked SpeltSpelt, cooked01.030.325.7NA0.8NA13000NA2.6NA1270
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked01.630.1314.83.90.93NA5800000.401300
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.20.1343.90.93NA300000.401300
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.20.1644.10.5NA20000NANA1300
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked01.670.1618.44.10.5NA580000NANA1300
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.20.1643.970.59NA20000NANA1300
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked01.640.16153.970.59NA590000NANA1300
Cooked Spinach SpaghettiSpaghetti, spinach, cooked800.971.0315.31.830.96NA120000NANA1300
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.20.330.971.720.13NA20000NANA1310
Cooked KamutCooked Khorasan WheatNA0.950.323NA0.7NA1100NANA2.4NA1320
Cooked Whole-wheat PastaPasta, whole-wheat, cooked01.560.9931.32.680.93NA2100002.361490
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.160.155.66NA0.22NA50NANANANANA1510
Cooked PastaPasta, cooked, unenriched, without added salt00.20.241.120.49NA700000.601580
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA1.571.03292.30.97NA200NANANA1NA1590
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour400.50.792.41.40.37NA40000001790
Wheat SproutsSprouted Wheat02.251.55319.472.65NA3800260NANA1980
Wheat BranCrude Wheat Bran05.235.771362213NA79000015192160
Corn BranCrude Corn Bran400.1127.46.361.52NA400004.232240
Oat BranRaw Oat Bran011.72.29.34151.65NA52000010322460
Rice BranCrude Rice Bran027.52.843407440.7NA63000049.2193160
Dark Rye FlourRye flour, dark103.162.542.714.64.43NA33000027.3593250
SorghumSorghum Grain03.320.96373.674.43NA2000005NA3290
Hard Red Spring WheatWheat, hard red spring05.041.1579.353.36NA43000010193290
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour02.971.8853.5101.9NA280NA005.3193320
Buckwheat FlourWhole-groat Buckwheat Flour04.171.961.54.45.821515400003.2703350
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry04.81.3329.542.4NA600000NANA3360
TriticaleTriticale04.161.3414.3131.38NA7300009NA3360
RyeRye grain103.162.542.714.62.94NA3800008.5593380
Raw SpeltUncooked Spelt03.641.1368.410.72.310445000NA7.9363380
Durum WheatWheat, durum04.21.267.49.354.2NA430000NANA3390
Whole Wheat FlourWhole-grain Wheat Flour051.6549.66.034.07NA4400007.1193400
Soft White WheatWheat, soft white04.11.0747.78.53.78NA41000010193400
BulgurDry Bulgur02.321.155110.43.42NA2700000.6193420
Hard white WheatWheat, hard white03.871.08449.543.68NA38000010193420
BuckwheatBuckwheat014.2570.212.32.1186300000NANA3430
Barley flourBarley flour or meal03.71.1462.71.453.9686800005.7223450
Roasted BuckwheatRoasted Buckwheat Groats02.242.751.412.33.53NA420000NANA3460
Medium Rye flourRye flour, medium02.871.1417.34.92.68NA34000014.3593490
Raw Pearled BarleyBarley, pearled, raw101.91.14462.822.6NA2300000.2223520
Whole Wheat PastaDry Whole-Wheat PastaNA4.072.18878.72.83NA6900NA04.6143520
Hulled BarleyBarley, hulled106.462.85462.823.18NA1900005.7223540
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry010.268.754.90.5NA140000NANA3560
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry902.30.8724.34.842.06NA25000NANANA3570
Light Rye FlourRye flour, light03.30.986.652.34NA2300008.3593570
Wild RiceRaw Wild Rice101.152.6267.310.73.9NA9500008.2193570
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked05.650.4841131.7NA2310000NANA3580
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.70.4816131.7NA60000NANA3580
Tapioca PearlsDry Tapioca Pearls00.04001.350.08NA40000003580
Whole Sorghum FlourWhole-grain Sorghum Flour03.30.61455.43.25NA250NA8NA5643590
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched05.80.485113.41.45NA23100001.1NA3600
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.70.481613.41.45NA90000NANA3600
Enriched SemolinaSemolina, enriched08.15.7605.81.03NA18300002.6NA3600
SemolinaSemolina, unenriched02.80.8335.81.03NA720000NANA3600
Wheat GermCrude Wheat Germ01956822.613NA2810000NANA3600
Barley Malt flourBarley malt flour103.13.0856.45.776.55NA3800605.7223610
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1102.460.8196.63.7NA2500004.233610
CornmealWhole-grain Yellow Cornmeal1103.85236.34.253.04NA2500004.233620
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA3.71.9379.582.8NA590NANANA1.793620
Brown RiceRaw Medium-grain Brown Rice04.130.4343155.1NA200000NANA3620
Brown Rice FlourRice flour, brownNA4.430.863.4167.36NA1600006NA3630
Dry Rice NoodlesRice noodles, dry00.310.172.20.510.15NA300001.103640
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour07.854.94594.380.44NA18300002.333640
Wheat FlourUnenriched All-purpose White Wheat Flour01.20.412.54.380.44NA2600000.633640
CornYellow Corn Grain 1103.85236.34.246.2NA1900004.933650
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched05.760.4942101.64NA23100001.113650
RiceRaw Regular Long-grain White Rice00.70.4916101.640800001.113650
Rice FlourUnenriched White Rice Flour01.380.21268.24.36NA400001.103660
Long-grain Brown RiceRaw Long-grain Brown Rice05.40.956510.64.7750230000663670
TeffRaw Teff03.92.733.69.44.82NANANANANA0.8193670
Raw QuinoaQuinoa, uncooked103.63.18157.74.87NA18400NA024.403680
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked01.80.5521.58.241.07NA70000NANA3700
SeitanVital wheat gluten000000NA0000003700
Raw AmaranthUncooked Amaranth Grain01.1629.2314.65.9NA82004201203710
Dry PastaDry Unenriched Pasta00.90.6174.31.42NA1800001.113710
Spinach Spaghetti Dry Spinach Spaghetti 2303.731.9645.5123.23NA4800007.415153720
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry06.030.550.56.74.5NA25700000.313740
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA2.240.550.56.74.5NA800000.313740
Dry CouscousCouscous, dry01.630.783512.41.1NA200000NANA3760
MilletRaw Millet04.22.947.28.53.841148500000.593780
Vitamins in Top 100 Cereals with the lowest Energy content per 1 kg
In the above table you can find and compare the amount of vitamins in all cereals , sorted by least amount of Energy per 1 kilogram.
Top 5 cereals with least amount of energy per 1 kilogram are:
- Cooked Oat Bran
- White Canned Hominy
- Yellow Canned Hominy
- Cooked Bulgur
- Cooked Buckwheat Groats