Raw AmaranthUncooked Amaranth Grain00.0940.160.751.20.48NA66.303.400.960
Barley flourBarley flour or meal00.320.0995.450.130.347.56.960000.51.9
Barley Malt flourBarley malt flour0.830.260.264.70.480.54NA31.600.500.471.83
Hulled BarleyBarley, hulled0.850.550.243.90.240.27NA160000.481.86
Pearled BarleyCooked Pearled Barley00.20.155.030.330.28NA390000.0241.95
Raw Pearled BarleyBarley, pearled, raw0.850.160.0973.920.240.22NA19.60000.0171.88
BuckwheatBuckwheat00.0880.376.141.080.1816.326.2000NANA
Buckwheat FlourWhole-groat Buckwheat Flour00.370.175.50.390.5213.548.40000.296.27
Boiled BuckwheatCooked Buckwheat Groats00.130.133.071.170.25NA45.70000.296.2
Roasted BuckwheatRoasted Buckwheat Groats00.190.234.451.070.31NA36.4000NANA
Boiled BulgurCooked Bulgur00.210.13.61.240.3NA650000.0361.8
BulgurDry Bulgur00.20.14.50.910.3NA23.70000.0531.67
Corn BranCrude Corn Bran5.360.0130.133.660.850.2NA5.360000.560.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.140.20.0661.580.550.31NA20.80000.350.25
CornYellow Corn Grain 9.040.320.1730.350.51NA15.60000.40.25
CornmealWhole-grain Yellow Cornmeal9.10.320.1730.350.25NA20.70000.350.25
CornstarchCornstarch000000NA000000
Cooked CouscousCouscous, cooked00.170.0722.630.990.14NA400000.350.27
Dry CouscousCouscous, dry00.130.0622.80.990.088NA16000NANA
White Canned HominyHominy, canned, white00.0130.0250.140.640.021NA4.1701.2500.210.83
Yellow Canned HominyHominy, canned, yellowNA0.0130.0250.140.640.021NA4.17000NANA
Cooked MilletMillet, cooked00.270.213.350.430.27NA480000.050.76
MilletRaw Millet00.330.233.750.670.39.0567.50000.040.71
Chow MeinChow Mein Chinese Noodles00.360.253NA0.027NA79.60000.533.38
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.110.0641.450.20.016NA9.80001.93.63
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.280.0791.550.710.12NA21.2000NANA
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.430.122.870.850.21NA53.6000NANA
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0460.0760.220.390.03NA4.6000NANA
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.0850.0220.740.410.042NA11.8000NANA
Cooked Oat BranOat bran, cooked01.20.261.081.630.19NA45000NANA
Oat BranRaw Oat Bran01.430.271.141.80.2NA63.40001.233.9
Oat FlourPartially Debranned Oat Flour00.510.0931.10.150.093NA23.80000.522.38
OatsOats00.590.110.741.040.0921743000NANA
Cooked PastaPasta, cooked, unenriched, without added salt00.0380.0380.760.210.093NA13.30000.110
Dry PastaDry Unenriched Pasta00.0730.0491.370.350.11NA14.60000.0890.081
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour6.70.0840.130.40.230.062NA6.700000
Cooked Corn PastaCooked Corn Gluten-free Pasta7.140.130.0551.320.30.14NA14.300NANANA
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.560.190.0732.040.410.17NA2100NANANA
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.440.363.250.360.068NA10400NANANA
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.30.540.19NA42.30000.461.2
Whole Wheat PastaDry Whole-Wheat PastaNA0.350.197.40.740.24NA590NA00.391.2
Cooked QuinoaQuinoa, cooked00.270.281.03NA0.31NA1050001.580
Raw QuinoaQuinoa, uncooked0.820.290.261.240.630.4NA1500NA020
Rice BranCrude Rice Bran02.60.2732.373.86NA600004.671.8
Brown Rice FlourRice flour, brownNA0.370.0665.241.30.61NA13.20000.5NA
Rice FlourUnenriched White Rice Flour00.110.0172.120.670.36NA3.280000.090
Cooked Rice NoodlesRice noodles, cooked00.050.0110.20.0310.017NA2.780000.0830
Dry Rice NoodlesRice noodles, dry00.0260.0140.180.0420.012NA2.470000.0910
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.430.176.250.930.3NA220000.410.49
Long-grain Brown RiceRaw Long-grain Brown Rice00.440.0785.30.870.394.08190000.490.49
Cooked Brown RiceCooked Medium-grain Brown Rice00.270.0323.561.050.4NA10.7000NANA
Brown RiceRaw Medium-grain Brown Rice00.340.0363.571.230.42NA16.6000NANA
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.0620.040.90.660.08NA3.10000.120
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.150.0451.740.670.087NA5.68000NANA
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.520.0465.630.790.38NA1980000.0240
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.480.044.050.540.36NA2060000.0240.08
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.180.0465.630.790.38NA7.30000.0240
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.180.044.050.540.36NA6.40000.0240.08
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.180.0194.20.140.12NA1690000.0240
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.380.033.40.90.21NA1340000.0920
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.470.043.450.830.13NA1900000.090.082
RiceRaw Regular Long-grain White Rice00.0580.041.30.830.1306.580000.090.082
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0460.030.920.90.21NA6.920000.0920
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0460.0370.920.950.12NA4.6000NANA
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.390.0374.230.950.12NA134000NANA
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.480.044.241.10.12NA1930000.092NA
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0580.041.331.10.12NA7.5000NANA
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0460.0370.920.920.14NA4.6000NANA
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.380.0373.450.920.14NA136000NANA
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.470.043.451.10.14NA194000NANA
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.0590.041.341.10.14NA5.03000NANA
Dark Rye FlourRye flour, dark0.920.290.233.941.350.41NA30.50002.525.45
Light Rye FlourRye flour, light00.280.0760.670.560.2NA19.30000.74.96
Medium Rye flourRye flour, medium00.250.0981.50.420.23NA29.20001.235.07
RyeRye grain0.890.280.223.81.30.26NA33.70000.755.24
Enriched SemolinaSemolina, enriched00.680.4850.480.086NA1530000.22NA
SemolinaSemolina, unenriched00.230.0672.760.480.086NA60000NANA
SorghumSorghum Grain00.30.0883.360.330.4NA18.20000.46NA
Cooked Spinach SpaghettiSpaghetti, spinach, cooked18.50.220.243.530.420.22NA27.7000NANA
Spinach Spaghetti Dry Spinach Spaghetti 18.50.30.163.670.980.26NA38.70000.6122
Cooked SpeltSpelt, cooked00.240.0716.07NA0.19NA30.700NA0.61NA
Raw SpeltUncooked Spelt00.320.16.070.950.29.234000NA0.73.2
Tapioca PearlsDry Tapioca Pearls00.003000.110.007NA3.3500000
Cooked TeffTeff, cooked00.540.0982.7NA0.29NA53.50NANANANA
TriticaleTriticale00.370.121.281.180.12NA650000.8NA
SeitanVital wheat gluten000000NA000000
Wheat BranCrude Wheat Bran00.730.8193.031.8NA1100002.072.64
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour00.650.414.870.360.036NA1510000.190.25
Wheat FlourUnenriched All-purpose White Wheat Flour00.0990.0331.030.360.036NA21.40000.0490.25
Whole Wheat FlourWhole-grain Wheat Flour00.440.154.370.530.36NA390000.631.68
Wheat GermCrude Wheat Germ01.570.425.681.91.1NA234000NANA
Durum WheatWheat, durum00.370.115.960.830.37NA38000NANA
Hard Red Spring WheatWheat, hard red spring00.460.15.20.850.31NA39.20000.921.73
Hard white WheatWheat, hard white00.340.0953.840.840.32NA33.30000.891.67
Cooked KamutCooked Khorasan WheatNA0.220.0685.24NA0.16NA250NANA0.55NA
Soft White WheatWheat, soft white00.360.0944.20.750.33NA360000.891.68
Wheat SproutsSprouted Wheat00.340.234.681.430.4NA57.603.940NANA
Cooked Wild RiceWild rice, cooked00.150.263.820.460.4NA77.20000.711.5
Wild RiceRaw Wild Rice0.840.0970.225.660.90.33NA800000.691.6
Vitamins in Top 100 Cereals with the lowest Vitamin B12 content per 300 kcal
In the above table you can find and compare the amount of vitamins in all cereals , sorted by least amount of Vitamin B12 per 300 calories.
Top 5 cereals with least amount of vitamin b12 per 300 calories are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley