All foods Dairy and Eggs Fish & Shellfish Grains Legumes Meats Nuts & Seeds
# Food mg / 100g
4 Cornmeal, yellow, self-rising, bolted, plain, enriched
804.0
5 Cornmeal, white, self-rising, bolted, plain, enriched
804.0
6 Oat bran, raw
734.0
7 Chia seeds, dry, raw
691.3
8 Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched
651.0
9 Cornmeal, white, self-rising, bolted, with wheat flour added, enriched
651.0
10 Cornmeal, yellow, self-rising, degermed, enriched
623.0
11 Cornmeal, white, self-rising, degermed, enriched
623.0
12 Wheat flour, white, all-purpose, self-rising, enriched
595.0
13 Amaranth grain, uncooked
557.0
14 Oats (Includes foods for USDA's Food Distribution Program)
523.0
15 Sorghum bran, white, unenriched, dry, raw
517.1
16 Wheat, durum
508.0
17 Rye flour, dark
499.0
18 Wheat, soft red winter
493.0
19 Quinoa, uncooked
457.0
20 Oat flour, partially debranned
452.0
21 Einkorn, grain, dry, raw
435.8
22 Wild rice, raw
433.0
23 Teff, uncooked
429.0
24 Flour, amaranth
424.9
25 Oats, whole grain, steel cut
417.3
26 Wheat, soft white
402.0
27 Spelt, uncooked
401.0
28 Oats, whole grain, rolled, old fashioned
387.3
29 Buckwheat, whole grain
373.7
30 Flour, oat, whole grain
371.8
31 Khorasan, grain, dry, raw
370.8
32 Flour, quinoa
369.3
33 Farro, pearled, dry, raw
367.5
34 Wheat, KAMUT khorasan, uncooked
364.0
35 Flour, spelt, whole grain
361.7
36 Triticale
358.0
37 Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)
357.0
38 Wheat, hard white
355.0
39 Wild rice, dry, raw
354.9
40 Flour, whole wheat, unenriched
352.0
41 Buckwheat
347.0
42 Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)
343.0
43 Rice flour, brown
337.0
44 Buckwheat flour, whole-groat
337.0
45 Rye grain
332.0
46 Wheat, hard red spring
332.0
47 Spaghetti, spinach, dry
332.0
48 Wheat flour, whole-grain, soft wheat
323.0
49 Triticale flour, whole-grain
321.0
50 Flour, rice, brown
319.0