All foods Dairy and Eggs Fish & Shellfish Grains Legumes Nuts & Seeds Vegetables
# Food mg / 100g
4 Cornmeal, yellow, self-rising, degermed, enriched
350.0
5 Cornmeal, white, self-rising, degermed, enriched
350.0
6 Wheat flour, white, all-purpose, self-rising, enriched
338.0
7 Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched
299.0
8 Cornmeal, white, self-rising, bolted, with wheat flour added, enriched
299.0
9 Wheat flour, white, all-purpose, enriched, calcium-fortified
252.0
10 Wheat flour, white, tortilla mix, enriched
205.0
11 Teff, uncooked
180.0
12 Amaranth grain, uncooked
159.0
13 Vital wheat gluten
142.0
14 Corn flour, masa, enriched, white
138.0
15 Corn flour, masa, unenriched, white
138.0
16 Corn flour, yellow, masa, enriched
138.0
17 Flour, amaranth
135.2
18 Corn flour, masa harina, white or yellow, dry, raw
111.6
19 Wheat bran, crude
73.0
20 Rice, white, long-grain, parboiled, enriched, dry
71.0
21 Rice, white, long-grain, parboiled, unenriched, dry
71.0
22 Sorghum bran, white, unenriched, dry, raw
61.7
23 Oat bran, raw
58.0
24 Spaghetti, spinach, dry
58.0
25 Rice bran, crude
57.0
26 Noodles, egg, spinach, enriched, dry
56.0
27 Oat flour, partially debranned
55.0
28 Oats (Includes foods for USDA's Food Distribution Program)
54.0
29 Oats, whole grain, steel cut
51.3
30 Teff, cooked
49.0
31 Quinoa, uncooked
47.0
32 Amaranth grain, cooked
47.0
33 Oats, whole grain, rolled, old fashioned
45.5
34 Pasta, fresh-refrigerated, spinach, as purchased
43.0
35 Flour, oat, whole grain
42.8
36 Corn bran, crude
42.0
37 Einkorn, grain, dry, raw
41.4
38 Buckwheat flour, whole-groat
41.0
39 Arrowroot flour
40.0
40 Wheat germ, crude
39.0
41 Spaghetti, protein-fortified, dry, enriched (n x 6.25)
39.0
42 Flour, whole wheat, unenriched
38.0
43 Flour, quinoa
37.6
44 Rye flour, dark
37.0
45 Triticale
37.0
46 Barley malt flour
37.0
47 Flour, barley
35.6
48 Triticale flour, whole-grain
35.0
49 Noodles, japanese, soba, dry
35.0
50 Noodles, egg, dry, enriched
35.0