Zinc in Cereals and Grains

List of cereals and grains with a high zinc content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Raw buckwheat 2.4mg 21.8%
2 Wild rice 1.34mg 12.2%
3 Teff 1.11mg 10.1%
4 Quinoa 1.09mg 9.9%
5 Millet 0.91mg 8.3%
6 Amaranth grain 0.86mg 7.8%
7 Pearl barley 0.82mg 7.5%
8 Parboiled brown rice 0.77mg 7%
9 Long-grain brown rice 0.71mg 6.5%
10 Medium-grain brown rice 0.62mg 5.6%
11 Buckwheat 0.61mg 5.5%
12 Bulgur 0.57mg 5.2%
13 Long-grain white rice 0.49mg 4.5%
14 Medium-grain white rice 0.42mg 3.8%
15 Glutinous rice 0.41mg 3.7%
16 Short-grain white rice 0.4mg 3.6%
17 Parboiled rice 0.37mg 3.4%
18 Couscous 0.26mg 2.4%