Cooked Oat BranOat bran, cooked00.320.0670.290.430.05NA12000NANA79.4
White Canned HominyHominy, canned, white00.0060.0120.0650.310.01NA200.600.0990.4143
Yellow Canned HominyHominy, canned, yellowNA0.0060.0120.0650.310.01NA2000NANA143
Boiled BulgurCooked Bulgur00.110.05620.680.16NA35.70000.020.99165
Boiled BuckwheatCooked Buckwheat Groats00.0790.0771.870.710.15NA27.80000.183.77183
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.040.0260.580.430.052NA20000.0790192
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.190.05210.470.079NA14000NANA196
Cooked TeffTeff, cooked00.360.0651.8NA0.19NA35.70NANANANA200
Cooked Wild RiceWild rice, cooked00.10.172.550.310.27NA51.60000.480.99200
Cooked Rice NoodlesRice noodles, cooked00.0360.0080.140.0220.012NA20000.060214
Cooked CouscousCouscous, cooked00.130.0541.950.740.1NA29.80000.260.2222
Cooked Brown RiceCooked Medium-grain Brown Rice00.20.0242.640.780.3NA7.94000NANA222
Cooked MilletMillet, cooked00.210.162.640.340.21NA37.70000.040.6236
Cooked QuinoaQuinoa, cooked00.210.220.82NA0.24NA83.30001.250238
Pearled BarleyCooked Pearled Barley00.160.124.10.270.23NA31.80000.021.6244
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.350.145.10.750.24NA180000.340.4244
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.420.0384.60.640.31NA1610000.020244
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.150.0384.60.640.31NA5.950000.020244
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.360.292.670.30.056NA85.300NANANA246
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.150.0163.450.110.099NA1390000.020246
Cooked Corn PastaCooked Corn Gluten-free Pasta5.950.110.0461.10.250.12NA1200NANANA250
Cooked SpeltSpelt, cooked00.20.065.1NA0.16NA25.800NA0.52NA252
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.320.0262.930.770.18NA1150000.0790258
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.040.0260.790.770.18NA5.950000.0790258
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.040.0320.790.820.099NA3.97000NANA258
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.330.0323.640.820.099NA115000NANA258
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.040.0320.790.790.12NA3.97000NANA258
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.330.0322.960.790.12NA117000NANA258
Cooked Spinach SpaghettiSpaghetti, spinach, cooked160.190.23.040.360.19NA24000NANA258
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.040.0650.190.340.026NA3.97000NANA260
Cooked KamutCooked Khorasan WheatNA0.190.064.57NA0.14NA220NANA0.48NA262
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.20.530.18NA41.70000.461.2296
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0320.031.12NA0.044NA9.92NANANANANA300
Cooked PastaPasta, cooked, unenriched, without added salt00.040.040.790.220.097NA140000.120314
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.310.25.730.460.19NA39.7NANANA0.2NA316
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7.940.0990.160.480.280.073NA7.9400000355
Wheat SproutsSprouted Wheat00.450.316.131.880.53NA75.405.160NANA393
Wheat BranCrude Wheat Bran01.041.15274.332.6NA1570002.963.77429
Corn BranCrude Corn Bran7.940.020.25.431.260.3NA7.940000.830.6445
Oat BranRaw Oat Bran02.320.441.852.960.33NA10300026.35488
Rice BranCrude Rice Bran05.460.5667.514.78.08NA1250009.763.77627
Dark Rye FlourRye flour, dark20.630.58.472.90.88NA65.50005.411.7645
SorghumSorghum Grain00.660.197.30.730.88NA39.70000.99NA653
Hard Red Spring WheatWheat, hard red spring010.2211.31.860.67NA85.300023.77653
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.590.3710.620.38NA55.6NA001.053.77659
Buckwheat FlourWhole-groat Buckwheat Flour00.830.3812.20.871.15301070000.6414665
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.950.266.371.90.48NA119000NANA667
TriticaleTriticale00.830.272.842.60.27NA1450001.8NA667
RyeRye grain20.630.58.472.90.58NA75.40001.711.7671
Raw SpeltUncooked Spelt00.720.2213.62.120.4620.689.300NA1.577.14671
Durum WheatWheat, durum00.830.2413.41.860.83NA85.3000NANA673
Whole Wheat FlourWhole-grain Wheat Flour010.339.841.20.81NA87.30001.43.77675
Soft White WheatWheat, soft white00.810.219.461.70.75NA81.400023.77675
BulgurDry Bulgur00.460.23102.060.68NA53.60000.123.77679
Hard white WheatWheat, hard white00.770.218.71.90.73NA75.400023.77679
BuckwheatBuckwheat00.20.84142.440.423759.5000NANA681
Barley flourBarley flour or meal00.730.2312.40.290.7917160001.134.37685
Roasted BuckwheatRoasted Buckwheat Groats00.440.54102.440.7NA83.3000NANA687
Medium Rye flourRye flour, medium00.570.233.430.980.53NA67.50002.8411.7693
Raw Pearled BarleyBarley, pearled, raw20.380.239.140.560.52NA45.60000.044.37699
Whole Wheat PastaDry Whole-Wheat PastaNA0.810.4317.21.730.56NA1370NA00.912.78699
Hulled BarleyBarley, hulled21.30.579.140.560.63NA37.70001.134.37703
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.20.0521.740.970.099NA27.8000NANA706
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry180.460.174.820.960.41NA49.600NANANA708
Light Rye FlourRye flour, light00.660.181.61.30.46NA45.60001.6511.7708
Wild RiceRaw Wild Rice20.230.5213.42.120.78NA1890001.633.77708
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked01.120.0958.162.560.34NA458000NANA710
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.140.0953.182.560.34NA12000NANA710
Tapioca PearlsDry Tapioca Pearls00.008000.270.016NA7.9400000710
Whole Sorghum FlourWhole-grain Sorghum Flour00.650.128.921.070.64NA49.6NA1.6NA0.9912.7712
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched01.150.095102.660.29NA4580000.22NA714
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.140.0953.182.660.29NA18000NANA714
Enriched SemolinaSemolina, enriched01.61.13121.150.2NA3630000.52NA714
SemolinaSemolina, unenriched00.560.166.571.150.2NA143000NANA714
Wheat GermCrude Wheat Germ03.730.9913.54.52.58NA558000NANA714
Barley Malt flourBarley malt flour20.610.61111.151.3NA75.401.201.134.37716
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour220.490.163.771.30.73NA49.60000.830.6716
CornmealWhole-grain Yellow Cornmeal220.760.47.20.840.6NA49.60000.830.6718
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.740.3815.81.60.56NA117NANANA0.341.8718
Brown RiceRaw Medium-grain Brown Rice00.820.0858.552.961NA39.7000NANA718
Brown Rice FlourRice flour, brownNA0.880.1612.63.161.46NA31.80001.2NA720
Dry Rice NoodlesRice noodles, dry00.0620.0340.440.10.03NA5.950000.220722
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.560.9811.70.870.087NA3630000.460.6722
Wheat FlourUnenriched All-purpose White Wheat Flour00.240.0792.50.870.087NA51.60000.120.6722
CornYellow Corn Grain 220.760.47.20.841.23NA37.70000.970.6724
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched01.140.0978.320.33NA4580000.220.2724
RiceRaw Regular Long-grain White Rice00.140.0973.1820.330160000.220.2724
Rice FlourUnenriched White Rice Flour00.270.0425.141.630.87NA7.940000.220726
Long-grain Brown RiceRaw Long-grain Brown Rice01.070.19132.10.959.945.60001.21.2728
TeffRaw Teff00.770.546.671.870.96NANANANANA0.163.77728
Raw QuinoaQuinoa, uncooked20.710.6331.530.97NA3650NA04.840730
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.360.114.261.640.21NA14000NANA734
SeitanVital wheat gluten000000NA000000734
Raw AmaranthUncooked Amaranth Grain00.230.41.832.91.17NA16308.3302.360736
Dry PastaDry Unenriched Pasta00.180.123.370.860.28NA35.70000.220.2736
Spinach Spaghetti Dry Spinach Spaghetti 45.60.740.399.032.40.64NA950001.47301738
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry01.20.099101.330.9NA5100000.060.2742
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.440.099101.330.9NA160000.060.2742
Dry CouscousCouscous, dry00.320.156.932.460.22NA39.7000NANA746
MilletRaw Millet00.840.589.371.70.7622.61690000.0991.8750
Vitamins in Top 100 Cereals with the lowest Energy content per 7 oz
In the above table you can find and compare the amount of vitamins in all cereals , sorted by least amount of Energy per 7 ounces.
Top 5 cereals with least amount of energy per 7 ounces are:
- Cooked Oat Bran
- White Canned Hominy
- Yellow Canned Hominy
- Cooked Bulgur
- Cooked Buckwheat Groats