Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.60
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.2
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.05
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.1
Pearled BarleyCooked Pearled Barley00.340.258.40.550.47NA650000.0413.25
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.13
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.4
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.3
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA
Boiled BulgurCooked Bulgur00.340.176.022.070.5NA1080000.063
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.78
Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.67
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.20.340.112.630.910.51NA34.60000.580.42
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.41
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.41
CornstarchCornstarch000000NA000000
Cooked CouscousCouscous, cooked00.280.124.41.660.23NA670000.580.45
Dry CouscousCouscous, dry00.220.14.641.650.15NA26.6000NANA
White Canned HominyHominy, canned, white00.0210.0420.231.070.035NA6.9402.100.351.4
Yellow Canned HominyHominy, canned, yellowNA0.0210.0420.231.070.035NA6.94000NANA
Cooked MilletMillet, cooked00.450.345.60.720.45NA800000.0841.26
MilletRaw Millet00.560.386.241.120.51151120000.0661.2
Chow MeinChow Mein Chinese Noodles00.60.425NA0.046NA1330000.885.63
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.190.112.40.340.026NA16.30003.166.05
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.470.132.581.20.2NA35.4000NANA
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.710.194.781.40.36NA89.3000NANA
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0760.130.370.660.05NA7.63000NANA
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.140.0371.230.690.07NA19.7000NANA
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.5
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.96
OatsOats00.980.181.241.740.152872000NANA
Cooked PastaPasta, cooked, unenriched, without added salt00.0630.0631.270.350.16NA220000.190
Dry PastaDry Unenriched Pasta00.120.0812.30.580.19NA24.30000.150.13
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour110.140.220.670.390.1NA1100000
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.60.320.123.40.680.29NA3500NANANA
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.730.65.40.60.11NA17300NANANA
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.520.3310.50.90.31NA70.50000.772
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.652
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.630
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.30
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.83
Brown Rice FlourRice flour, brownNA0.610.118.732.21NA220000.83NA
Rice FlourUnenriched White Rice Flour00.190.0293.541.10.6NA5.460000.150
Cooked Rice NoodlesRice noodles, cooked00.0830.0190.330.0510.028NA4.630000.140
Dry Rice NoodlesRice noodles, dry00.0430.0230.30.070.021NA4.120000.150
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.720.2810.41.540.5NA36.60000.690.81
Long-grain Brown RiceRaw Long-grain Brown Rice00.740.138.851.440.656.831.30000.820.82
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0545.941.750.67NA18000NANA
Brown RiceRaw Medium-grain Brown Rice00.570.0595.952.060.7NA27.6000NANA
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.10.0671.51.10.13NA5.150000.210
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.240.0742.91.10.14NA9.46000NANA
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.860.0779.41.30.63NA3290000.0410
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.810.0676.750.90.6NA3440000.040.13
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.30.0779.41.30.63NA120000.0410
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.30.0676.750.90.6NA10.70000.040.13
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.03270.230.2NA2820000.040
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.630.055.681.50.36NA2230000.150
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.790.0675.741.40.22NA3160000.150.14
RiceRaw Regular Long-grain White Rice00.0960.0672.21.40.220110000.150.14
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0770.051.541.50.36NA11.50000.150
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0770.0621.541.60.19NA7.7000NANA
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.640.0627.061.60.19NA223000NANA
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.80.0677.071.860.2NA3210000.15NA
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0970.0672.221.860.2NA12.5000NANA
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0770.0621.541.530.23NA7.7000NANA
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.630.0625.741.530.23NA227000NANA
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.790.0675.741.80.24NA323000NANA
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.0980.0672.231.80.24NA8.38000NANA
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.08
Light Rye FlourRye flour, light00.460.131.120.930.33NA32.20001.168.26
Medium Rye flourRye flour, medium00.410.162.470.70.38NA48.70002.058.45
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.73
Enriched SemolinaSemolina, enriched01.130.798.30.810.14NA2540000.36NA
SemolinaSemolina, unenriched00.390.114.60.810.14NA100000NANA
SorghumSorghum Grain00.50.155.60.560.67NA30.40000.76NA
Cooked Spinach SpaghettiSpaghetti, spinach, cooked30.80.370.45.90.70.37NA46000NANA
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.99204
Cooked SpeltSpelt, cooked00.410.1210NA0.31NA5100NA1.02NA
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.33
Tapioca PearlsDry Tapioca Pearls00.006000.190.011NA5.600000
Cooked TeffTeff, cooked00.910.164.5NA0.48NA890NANANANA
TriticaleTriticale00.620.22.131.960.21NA1090001.34NA
SeitanVital wheat gluten000000NA000000
Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.080.688.10.60.06NA2510000.320.41
Wheat FlourUnenriched All-purpose White Wheat Flour00.160.0551.70.60.06NA35.70000.0820.41
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.8
Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA
Durum WheatWheat, durum00.620.189.941.380.62NA63.4000NANA
Hard Red Spring WheatWheat, hard red spring00.770.178.681.420.51NA65.30001.532.9
Hard white WheatWheat, hard white00.570.166.41.40.54NA55.60001.482.78
Cooked KamutCooked Khorasan WheatNA0.360.118.73NA0.27NA41.70NANA0.91NA
Soft White WheatWheat, soft white00.60.1671.250.56NA60.30001.52.8
Wheat SproutsSprouted Wheat00.570.397.82.40.67NA9606.570NANA
Cooked Wild RiceWild rice, cooked00.260.436.370.760.67NA1290001.22.48
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.66
Vitamins in Top 100 Cereals with the lowest Vitamin B12 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 Vitamin B12 per 500 calories.
Top 5 cereals with least amount of vitamin b12 per 500 calories are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley