Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA1250
Yellow Canned HominyHominy, canned, yellowNA0.0210.0420.231.070.035NA6.94000NANA694
White Canned HominyHominy, canned, white00.0210.0420.231.070.035NA6.9402.100.351.4694
Boiled BulgurCooked Bulgur00.340.176.022.070.5NA1080000.063602
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.3543
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.10.0671.51.10.13NA5.150000.210515
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.470.132.581.20.2NA35.4000NANA505
Cooked Wild RiceWild rice, cooked00.260.436.370.760.67NA1290001.22.48495
Cooked TeffTeff, cooked00.910.164.5NA0.48NA890NANANANA495
Cooked Rice NoodlesRice noodles, cooked00.0830.0190.330.0510.028NA4.630000.140463
Cooked CouscousCouscous, cooked00.280.124.41.660.23NA670000.580.45446
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0545.941.750.67NA18000NANA446
Cooked MilletMillet, cooked00.450.345.60.720.45NA800000.0841.26420
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.630417
Pearled BarleyCooked Pearled Barley00.340.258.40.550.47NA650000.0413.25407
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.720.2810.41.540.5NA36.60000.690.81407
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.860.0779.41.30.63NA3290000.0410407
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.30.0779.41.30.63NA120000.0410407
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.03270.230.2NA2820000.040403
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.730.65.40.60.11NA17300NANANA403
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA397
Cooked SpeltSpelt, cooked00.410.1210NA0.31NA5100NA1.02NA394
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0770.051.541.50.36NA11.50000.150385
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.640.0627.061.60.19NA223000NANA385
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.630.0625.741.530.23NA227000NANA385
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.630.055.681.50.36NA2230000.150385
Cooked Spinach SpaghettiSpaghetti, spinach, cooked30.80.370.45.90.70.37NA46000NANA385
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0770.0621.541.60.19NA7.7000NANA385
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0770.0621.541.530.23NA7.7000NANA385
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0760.130.370.660.05NA7.63000NANA382
Cooked KamutCooked Khorasan WheatNA0.360.118.73NA0.27NA41.70NANA0.91NA379
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.520.3310.50.90.31NA70.50000.772336
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0530.051.87NA0.073NA16.6NANANANANA331
Cooked PastaPasta, cooked, unenriched, without added salt00.0630.0631.270.350.16NA220000.190316
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.490.329.080.720.31NA63NANANA0.31NA314
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour110.140.220.670.390.1NA1100000279
Wheat SproutsSprouted Wheat00.570.397.82.40.67NA9606.570NANA253
Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.4231
Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.67223
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.5203
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.83158
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.08154
Hard Red Spring WheatWheat, hard red spring00.770.178.681.420.51NA65.30001.532.9152
SorghumSorghum Grain00.50.155.60.560.67NA30.40000.76NA152
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.450.288.051.520.29NA42NA000.82.86151
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.4149
TriticaleTriticale00.620.22.131.960.21NA1090001.34NA149
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.710.194.781.40.36NA89.3000NANA149
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.33148
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.73148
Durum WheatWheat, durum00.620.189.941.380.62NA63.4000NANA147
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.8147
Soft White WheatWheat, soft white00.60.1671.250.56NA60.30001.52.8147
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.78146
Hard white WheatWheat, hard white00.570.166.41.40.54NA55.60001.482.78146
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA146
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.2145
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA145
Medium Rye flourRye flour, medium00.410.162.470.70.38NA48.70002.058.45143
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.652142
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.13142
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.1141
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.140.0371.230.690.07NA19.7000NANA140
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.66140
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.60.320.123.40.680.29NA3500NANANA140
Light Rye FlourRye flour, light00.460.131.120.930.33NA32.20001.168.26140
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.0980.0672.231.80.24NA8.38000NANA140
Tapioca PearlsDry Tapioca Pearls00.006000.190.011NA5.600000140
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.790.0675.741.80.24NA323000NANA140
Whole Sorghum FlourWhole-grain Sorghum Flour00.460.0856.260.750.45NA35NA1.1NA0.78.9139
Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA139
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0970.0672.221.860.2NA12.5000NANA139
Enriched SemolinaSemolina, enriched01.130.798.30.810.14NA2540000.36NA139
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.80.0677.071.860.2NA3210000.15NA139
SemolinaSemolina, unenriched00.390.114.60.810.14NA100000NANA139
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.05139
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.20.340.112.630.910.51NA34.60000.580.42139
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.510.27111.10.39NA81.5NANANA0.231.24138
Brown RiceRaw Medium-grain Brown Rice00.570.0595.952.060.7NA27.6000NANA138
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.41138
Brown Rice FlourRice flour, brownNA0.610.118.732.21NA220000.83NA138
Dry Rice NoodlesRice noodles, dry00.0430.0230.30.070.021NA4.120000.150137
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.080.688.10.60.06NA2510000.320.41137
Wheat FlourUnenriched All-purpose White Wheat Flour00.160.0551.70.60.06NA35.70000.0820.41137
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.41137
RiceRaw Regular Long-grain White Rice00.0960.0672.21.40.220110000.150.14137
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.790.0675.741.40.22NA3160000.150.14137
Rice FlourUnenriched White Rice Flour00.190.0293.541.10.6NA5.460000.150137
Long-grain Brown RiceRaw Long-grain Brown Rice00.740.138.851.440.656.831.30000.820.82136
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.6136
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.30136
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.240.0742.91.10.14NA9.46000NANA135
SeitanVital wheat gluten000000NA000000135
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.60135
Dry PastaDry Unenriched Pasta00.120.0812.30.580.19NA24.30000.150.13135
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.99204134
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.810.0676.750.90.6NA3440000.040.13134
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.30.0676.750.90.6NA10.70000.040.13134
Dry CouscousCouscous, dry00.220.14.641.650.15NA26.6000NANA133
MilletRaw Millet00.560.386.241.120.51151120000.0661.2132
Vitamins in Top 100 Cereals with the lowest Energy content per 500 kcal
In the above table you can find and compare the amount of vitamins in all cereals , sorted by least amount of Energy per 500 calories.
Top 5 cereals with least amount of energy per 500 calories are:
- Cooked Oat Bran
- Yellow Canned Hominy
- White Canned Hominy
- Cooked Bulgur
- Cooked Buckwheat Groats