Curated by Anna Smith
Browse nutrition data for 200 foods in the Cereal Grains and Pasta category. On average, these foods contain 242 calories, 8.9g protein, and 2.6g fat per 100g.
The lowest calorie option is Buckwheat, whole grain (0 cal), while Vital wheat gluten packs the most protein (75.2g).
242
per 100g8.9g
per 100g200
in this category| Food | Calories | Protein | Fat | Carbs | Fiber | Nutrition |
|---|---|---|---|---|---|---|
| Amaranth grain, cooked | 102 | 3.8g | 1.6g | 18.7g | 2.1g | 102 cal 3.8g protein 1.6g fat 18.7g carbs 2.1g fiber |
| Amaranth grain, uncooked | 371 | 13.6g | 7.0g | 65.3g | 6.7g | 371 cal 13.6g protein 7.0g fat 65.3g carbs 6.7g fiber |
| Arrowroot flour | 357 | 0.3g | 0.1g | 88.2g | 3.4g | 357 cal 0.3g protein 0.1g fat 88.2g carbs 3.4g fiber |
| Barley flour or meal | 345 | 10.5g | 1.6g | 74.5g | 10.1g | 345 cal 10.5g protein 1.6g fat 74.5g carbs 10.1g fiber |
| Barley malt flour | 361 | 10.3g | 1.8g | 78.3g | 7.1g | 361 cal 10.3g protein 1.8g fat 78.3g carbs 7.1g fiber |
| Barley, hulled | 354 | 12.5g | 2.3g | 73.5g | 17.3g | 354 cal 12.5g protein 2.3g fat 73.5g carbs 17.3g fiber |
| Barley, pearled, cooked | 123 | 2.3g | 0.4g | 28.2g | 3.8g | 123 cal 2.3g protein 0.4g fat 28.2g carbs 3.8g fiber |
| Barley, pearled, raw | 352 | 9.9g | 1.2g | 77.7g | 15.6g | 352 cal 9.9g protein 1.2g fat 77.7g carbs 15.6g fiber |
| Buckwheat | 343 | 13.3g | 3.4g | 71.5g | 10.0g | 343 cal 13.3g protein 3.4g fat 71.5g carbs 10.0g fiber |
| Buckwheat flour, whole-groat | 335 | 12.6g | 3.1g | 70.6g | 10.0g | 335 cal 12.6g protein 3.1g fat 70.6g carbs 10.0g fiber |
| Buckwheat groats, roasted, cooked | 92 | 3.4g | 0.6g | 19.9g | 2.7g | 92 cal 3.4g protein 0.6g fat 19.9g carbs 2.7g fiber |
| Buckwheat groats, roasted, dry | 346 | 11.7g | 2.7g | 75.0g | 10.3g | 346 cal 11.7g protein 2.7g fat 75.0g carbs 10.3g fiber |
| Buckwheat, whole grain | 0 | 11.1g | 3.0g | 71.1g | 4.0g | 0 cal 11.1g protein 3.0g fat 71.1g carbs 4.0g fiber |
| Bulgur, cooked | 83 | 3.1g | 0.2g | 18.6g | 4.5g | 83 cal 3.1g protein 0.2g fat 18.6g carbs 4.5g fiber |
| Bulgur, dry | 342 | 12.3g | 1.3g | 75.9g | 12.5g | 342 cal 12.3g protein 1.3g fat 75.9g carbs 12.5g fiber |
| Bulgur, dry, raw | 0 | 11.8g | 2.4g | 75.9g | 11.7g | 0 cal 11.8g protein 2.4g fat 75.9g carbs 11.7g fiber |
| Chia seeds, dry, raw | 0 | 17.0g | 32.9g | 38.3g | 0.0g | 0 cal 17.0g protein 32.9g fat 38.3g carbs 0.0g fiber |
| Corn bran, crude | 224 | 8.4g | 0.9g | 85.6g | 79.0g | 224 cal 8.4g protein 0.9g fat 85.6g carbs 79.0g fiber |
| Corn flour, masa harina, white or yellow, dry, raw | 0 | 7.6g | 4.3g | 76.7g | 7.0g | 0 cal 7.6g protein 4.3g fat 76.7g carbs 7.0g fiber |
| Corn flour, masa, enriched, white | 363 | 8.5g | 3.7g | 76.6g | 6.4g | 363 cal 8.5g protein 3.7g fat 76.6g carbs 6.4g fiber |
| Corn flour, masa, unenriched, white | 363 | 8.5g | 3.7g | 76.6g | 6.4g | 363 cal 8.5g protein 3.7g fat 76.6g carbs 6.4g fiber |
| Corn flour, whole-grain, blue (harina de maiz morado) | 364 | 8.8g | 5.1g | 73.9g | 8.4g | 364 cal 8.8g protein 5.1g fat 73.9g carbs 8.4g fiber |
| Corn flour, whole-grain, white | 361 | 6.9g | 3.9g | 76.9g | 7.3g | 361 cal 6.9g protein 3.9g fat 76.9g carbs 7.3g fiber |
| Corn flour, whole-grain, yellow | 361 | 6.9g | 3.9g | 76.9g | 7.3g | 361 cal 6.9g protein 3.9g fat 76.9g carbs 7.3g fiber |
| Corn flour, yellow, degermed, unenriched | 375 | 5.6g | 1.4g | 82.8g | 1.9g | 375 cal 5.6g protein 1.4g fat 82.8g carbs 1.9g fiber |
| Corn flour, yellow, masa, enriched | 363 | 8.5g | 3.7g | 76.6g | 6.4g | 363 cal 8.5g protein 3.7g fat 76.6g carbs 6.4g fiber |
| Corn grain, white | 365 | 9.4g | 4.7g | 74.3g | 0.0g | 365 cal 9.4g protein 4.7g fat 74.3g carbs 0.0g fiber |
| Corn grain, yellow | 365 | 9.4g | 4.7g | 74.3g | 7.3g | 365 cal 9.4g protein 4.7g fat 74.3g carbs 7.3g fiber |
| Cornmeal, degermed, enriched, white | 370 | 7.1g | 1.8g | 79.5g | 3.9g | 370 cal 7.1g protein 1.8g fat 79.5g carbs 3.9g fiber |
| Cornmeal, degermed, enriched, yellow | 370 | 7.1g | 1.8g | 79.5g | 3.9g | 370 cal 7.1g protein 1.8g fat 79.5g carbs 3.9g fiber |
| Cornmeal, degermed, unenriched, white | 370 | 7.1g | 1.8g | 79.5g | 3.9g | 370 cal 7.1g protein 1.8g fat 79.5g carbs 3.9g fiber |
| Cornmeal, degermed, unenriched, yellow | 370 | 7.1g | 1.8g | 79.5g | 3.9g | 370 cal 7.1g protein 1.8g fat 79.5g carbs 3.9g fiber |
| Cornmeal, white, self-rising, bolted, plain, enriched | 334 | 8.3g | 3.4g | 70.3g | 6.7g | 334 cal 8.3g protein 3.4g fat 70.3g carbs 6.7g fiber |
| Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | 348 | 8.4g | 2.9g | 73.4g | 6.3g | 348 cal 8.4g protein 2.9g fat 73.4g carbs 6.3g fiber |
| Cornmeal, white, self-rising, degermed, enriched | 355 | 8.4g | 1.7g | 74.8g | 7.1g | 355 cal 8.4g protein 1.7g fat 74.8g carbs 7.1g fiber |
| Cornmeal, whole-grain, white | 362 | 8.1g | 3.6g | 76.9g | 7.3g | 362 cal 8.1g protein 3.6g fat 76.9g carbs 7.3g fiber |
| Cornmeal, whole-grain, yellow | 362 | 8.1g | 3.6g | 76.9g | 7.3g | 362 cal 8.1g protein 3.6g fat 76.9g carbs 7.3g fiber |
| Cornmeal, yellow, self-rising, bolted, plain, enriched | 334 | 8.3g | 3.4g | 70.3g | 6.7g | 334 cal 8.3g protein 3.4g fat 70.3g carbs 6.7g fiber |
| Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | 348 | 8.4g | 2.9g | 73.4g | 6.3g | 348 cal 8.4g protein 2.9g fat 73.4g carbs 6.3g fiber |
| Cornmeal, yellow, self-rising, degermed, enriched | 355 | 8.4g | 1.7g | 74.8g | 7.1g | 355 cal 8.4g protein 1.7g fat 74.8g carbs 7.1g fiber |
| Cornstarch | 381 | 0.3g | 0.1g | 91.3g | 0.9g | 381 cal 0.3g protein 0.1g fat 91.3g carbs 0.9g fiber |
| Couscous, cooked | 112 | 3.8g | 0.2g | 23.2g | 1.4g | 112 cal 3.8g protein 0.2g fat 23.2g carbs 1.4g fiber |
| Couscous, dry | 376 | 12.8g | 0.6g | 77.4g | 5.0g | 376 cal 12.8g protein 0.6g fat 77.4g carbs 5.0g fiber |
| Einkorn, grain, dry, raw | 0 | 15.1g | 3.8g | 68.7g | 8.9g | 0 cal 15.1g protein 3.8g fat 68.7g carbs 8.9g fiber |
| Farro, pearled, dry, raw | 0 | 12.6g | 3.1g | 72.1g | 7.3g | 0 cal 12.6g protein 3.1g fat 72.1g carbs 7.3g fiber |
| Flour, 00 | 0 | 11.4g | 1.5g | 74.4g | 2.7g | 0 cal 11.4g protein 1.5g fat 74.4g carbs 2.7g fiber |
| Flour, amaranth | 0 | 13.2g | 6.2g | 68.8g | 7.2g | 0 cal 13.2g protein 6.2g fat 68.8g carbs 7.2g fiber |
| Flour, barley | 0 | 8.7g | 2.5g | 77.4g | 12.8g | 0 cal 8.7g protein 2.5g fat 77.4g carbs 12.8g fiber |
| Flour, bread, white, enriched, unbleached | 363 | 14.3g | 1.7g | 72.8g | 0.0g | 363 cal 14.3g protein 1.7g fat 72.8g carbs 0.0g fiber |
| Flour, buckwheat | 0 | 8.9g | 2.5g | 75.0g | 10.4g | 0 cal 8.9g protein 2.5g fat 75.0g carbs 10.4g fiber |
| Flour, corn, yellow, fine meal, enriched | 364 | 6.2g | 1.7g | 80.8g | 4.3g | 364 cal 6.2g protein 1.7g fat 80.8g carbs 4.3g fiber |
| Flour, oat, whole grain | 0 | 13.2g | 6.3g | 69.9g | 10.5g | 0 cal 13.2g protein 6.3g fat 69.9g carbs 10.5g fiber |
| Flour, pastry, unenriched, unbleached | 358 | 8.8g | 1.6g | 77.2g | 0.0g | 358 cal 8.8g protein 1.6g fat 77.2g carbs 0.0g fiber |
| Flour, quinoa | 0 | 11.9g | 6.6g | 69.5g | 6.3g | 0 cal 11.9g protein 6.6g fat 69.5g carbs 6.3g fiber |
| Flour, rice, brown | 365 | 7.2g | 3.9g | 75.5g | 0.0g | 365 cal 7.2g protein 3.9g fat 75.5g carbs 0.0g fiber |
| Flour, rice, glutinous | 358 | 6.7g | 1.2g | 80.1g | 0.0g | 358 cal 6.7g protein 1.2g fat 80.1g carbs 0.0g fiber |
| Flour, rice, white, unenriched | 359 | 6.9g | 1.3g | 79.8g | 0.5g | 359 cal 6.9g protein 1.3g fat 79.8g carbs 0.5g fiber |
| Flour, rye | 0 | 8.4g | 1.9g | 77.2g | 13.7g | 0 cal 8.4g protein 1.9g fat 77.2g carbs 13.7g fiber |
| Flour, semolina, coarse and semi-coarse | 0 | 11.7g | 1.6g | 73.8g | 3.2g | 0 cal 11.7g protein 1.6g fat 73.8g carbs 3.2g fiber |
| Flour, semolina, fine | 0 | 13.3g | 1.8g | 72.0g | 3.7g | 0 cal 13.3g protein 1.8g fat 72.0g carbs 3.7g fiber |
| Flour, sorghum | 0 | 8.3g | 3.6g | 77.4g | 6.0g | 0 cal 8.3g protein 3.6g fat 77.4g carbs 6.0g fiber |
| Flour, spelt, whole grain | 0 | 14.5g | 2.5g | 70.7g | 9.3g | 0 cal 14.5g protein 2.5g fat 70.7g carbs 9.3g fiber |
| Flour, wheat, all-purpose, enriched, bleached | 366 | 10.9g | 1.5g | 77.3g | 0.0g | 366 cal 10.9g protein 1.5g fat 77.3g carbs 0.0g fiber |
| Flour, wheat, all-purpose, enriched, unbleached | 358 | 13.1g | 1.5g | 73.2g | 0.0g | 358 cal 13.1g protein 1.5g fat 73.2g carbs 0.0g fiber |
| Flour, wheat, all-purpose, unenriched, unbleached | 362 | 12.0g | 1.7g | 74.6g | 3.0g | 362 cal 12.0g protein 1.7g fat 74.6g carbs 3.0g fiber |
| Flour, whole wheat, unenriched | 370 | 15.1g | 2.7g | 71.2g | 10.6g | 370 cal 15.1g protein 2.7g fat 71.2g carbs 10.6g fiber |
| Fonio, grain, dry, raw | 0 | 7.2g | 1.7g | 81.3g | 2.2g | 0 cal 7.2g protein 1.7g fat 81.3g carbs 2.2g fiber |
| Hominy, canned, white | 72 | 1.5g | 0.9g | 14.3g | 2.5g | 72 cal 1.5g protein 0.9g fat 14.3g carbs 2.5g fiber |
| Hominy, canned, yellow | 72 | 1.5g | 0.9g | 14.3g | 2.5g | 72 cal 1.5g protein 0.9g fat 14.3g carbs 2.5g fiber |
| Khorasan, grain, dry, raw | 0 | 14.8g | 2.8g | 71.8g | 10.5g | 0 cal 14.8g protein 2.8g fat 71.8g carbs 10.5g fiber |
| Macaroni, vegetable, enriched, cooked | 128 | 4.5g | 0.1g | 26.6g | 4.3g | 128 cal 4.5g protein 0.1g fat 26.6g carbs 4.3g fiber |
| Macaroni, vegetable, enriched, dry | 367 | 13.1g | 1.0g | 74.9g | 4.3g | 367 cal 13.1g protein 1.0g fat 74.9g carbs 4.3g fiber |
| Millet flour | 382 | 10.8g | 4.3g | 75.1g | 3.5g | 382 cal 10.8g protein 4.3g fat 75.1g carbs 3.5g fiber |
| Millet, cooked | 119 | 3.5g | 1.0g | 23.7g | 1.3g | 119 cal 3.5g protein 1.0g fat 23.7g carbs 1.3g fiber |
| Millet, raw | 378 | 11.0g | 4.2g | 72.9g | 8.5g | 378 cal 11.0g protein 4.2g fat 72.9g carbs 8.5g fiber |
| Millet, whole grain | 0 | 10.0g | 4.2g | 74.4g | 2.6g | 0 cal 10.0g protein 4.2g fat 74.4g carbs 2.6g fiber |
| Noodles, chinese, chow mein | 471 | 10.9g | 21.2g | 63.6g | 6.7g | 471 cal 10.9g protein 21.2g fat 63.6g carbs 6.7g fiber |
| Noodles, egg, cooked, enriched, with added salt | 138 | 4.5g | 2.1g | 25.2g | 1.2g | 138 cal 4.5g protein 2.1g fat 25.2g carbs 1.2g fiber |
| Noodles, egg, cooked, unenriched, with added salt | 138 | 4.5g | 2.1g | 25.2g | 1.2g | 138 cal 4.5g protein 2.1g fat 25.2g carbs 1.2g fiber |
| Noodles, egg, dry, enriched | 384 | 14.2g | 4.4g | 71.3g | 3.3g | 384 cal 14.2g protein 4.4g fat 71.3g carbs 3.3g fiber |
| Noodles, egg, dry, unenriched | 384 | 14.2g | 4.4g | 71.3g | 3.3g | 384 cal 14.2g protein 4.4g fat 71.3g carbs 3.3g fiber |
| Noodles, egg, enriched, cooked | 138 | 4.5g | 2.1g | 25.2g | 1.2g | 138 cal 4.5g protein 2.1g fat 25.2g carbs 1.2g fiber |
| Noodles, egg, spinach, enriched, cooked | 132 | 5.0g | 1.6g | 24.3g | 2.3g | 132 cal 5.0g protein 1.6g fat 24.3g carbs 2.3g fiber |
| Noodles, egg, spinach, enriched, dry | 382 | 14.6g | 4.6g | 70.3g | 6.8g | 382 cal 14.6g protein 4.6g fat 70.3g carbs 6.8g fiber |
| Noodles, egg, unenriched, cooked, without added salt | 138 | 4.5g | 2.1g | 25.2g | 1.2g | 138 cal 4.5g protein 2.1g fat 25.2g carbs 1.2g fiber |
| Noodles, flat, crunchy, Chinese restaurant | 521 | 10.3g | 31.7g | 51.9g | 1.9g | 521 cal 10.3g protein 31.7g fat 51.9g carbs 1.9g fiber |
| Noodles, japanese, soba, cooked | 99 | 5.1g | 0.1g | 21.4g | 0.0g | 99 cal 5.1g protein 0.1g fat 21.4g carbs 0.0g fiber |
| Noodles, japanese, soba, dry | 336 | 14.4g | 0.7g | 74.6g | 0.0g | 336 cal 14.4g protein 0.7g fat 74.6g carbs 0.0g fiber |
| Noodles, japanese, somen, cooked | 131 | 4.0g | 0.2g | 27.5g | 0.0g | 131 cal 4.0g protein 0.2g fat 27.5g carbs 0.0g fiber |
| Noodles, japanese, somen, dry | 356 | 11.4g | 0.8g | 74.1g | 4.3g | 356 cal 11.4g protein 0.8g fat 74.1g carbs 4.3g fiber |
| Oat bran, cooked | 40 | 3.2g | 0.9g | 11.4g | 2.6g | 40 cal 3.2g protein 0.9g fat 11.4g carbs 2.6g fiber |
| Oat bran, raw | 246 | 17.3g | 7.0g | 66.2g | 15.4g | 246 cal 17.3g protein 7.0g fat 66.2g carbs 15.4g fiber |
| Oat flour, partially debranned | 404 | 14.7g | 9.1g | 65.7g | 6.5g | 404 cal 14.7g protein 9.1g fat 65.7g carbs 6.5g fiber |
| Oats (Includes foods for USDA's Food Distribution Program) | 389 | 16.9g | 6.9g | 66.3g | 10.6g | 389 cal 16.9g protein 6.9g fat 66.3g carbs 10.6g fiber |
| Oats, whole grain, rolled, old fashioned | 0 | 13.5g | 5.9g | 68.7g | 0.0g | 0 cal 13.5g protein 5.9g fat 68.7g carbs 0.0g fiber |
| Oats, whole grain, steel cut | 0 | 12.5g | 5.8g | 69.8g | 0.0g | 0 cal 12.5g protein 5.8g fat 69.8g carbs 0.0g fiber |
| Pasta, cooked, enriched, with added salt | 157 | 5.8g | 0.9g | 30.6g | 1.8g | 157 cal 5.8g protein 0.9g fat 30.6g carbs 1.8g fiber |
| Pasta, cooked, enriched, without added salt | 158 | 5.8g | 0.9g | 30.9g | 1.8g | 158 cal 5.8g protein 0.9g fat 30.9g carbs 1.8g fiber |
| Pasta, cooked, unenriched, with added salt | 157 | 5.8g | 0.9g | 30.6g | 1.8g | 157 cal 5.8g protein 0.9g fat 30.6g carbs 1.8g fiber |
| Pasta, cooked, unenriched, without added salt | 158 | 5.8g | 0.9g | 30.9g | 1.8g | 158 cal 5.8g protein 0.9g fat 30.9g carbs 1.8g fiber |
| Pasta, dry, enriched | 371 | 13.0g | 1.5g | 74.7g | 3.2g | 371 cal 13.0g protein 1.5g fat 74.7g carbs 3.2g fiber |
| Pasta, dry, unenriched | 371 | 13.0g | 1.5g | 74.7g | 3.2g | 371 cal 13.0g protein 1.5g fat 74.7g carbs 3.2g fiber |
| Pasta, fresh-refrigerated, plain, as purchased | 288 | 11.3g | 2.3g | 54.7g | 0.0g | 288 cal 11.3g protein 2.3g fat 54.7g carbs 0.0g fiber |
| Pasta, fresh-refrigerated, plain, cooked | 131 | 5.2g | 1.1g | 24.9g | 0.0g | 131 cal 5.2g protein 1.1g fat 24.9g carbs 0.0g fiber |
| Pasta, fresh-refrigerated, spinach, as purchased | 289 | 11.3g | 2.1g | 55.7g | 0.0g | 289 cal 11.3g protein 2.1g fat 55.7g carbs 0.0g fiber |
| Pasta, fresh-refrigerated, spinach, cooked | 130 | 5.1g | 0.9g | 25.0g | 0.0g | 130 cal 5.1g protein 0.9g fat 25.0g carbs 0.0g fiber |
| Pasta, gluten-free, brown rice flour, cooked, TINKYADA | 138 | 3.5g | 1.7g | 32.2g | 1.7g | 138 cal 3.5g protein 1.7g fat 32.2g carbs 1.7g fiber |
| Pasta, gluten-free, corn and rice flour, cooked | 179 | 3.2g | 1.0g | 38.1g | 1.4g | 179 cal 3.2g protein 1.0g fat 38.1g carbs 1.4g fiber |
| Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | 152 | 3.2g | 2.1g | 31.1g | 3.3g | 152 cal 3.2g protein 2.1g fat 31.1g carbs 3.3g fiber |
| Pasta, gluten-free, corn, cooked | 126 | 2.6g | 0.7g | 27.9g | 4.8g | 126 cal 2.6g protein 0.7g fat 27.9g carbs 4.8g fiber |
| Pasta, gluten-free, corn, dry | 357 | 7.5g | 2.1g | 79.3g | 11.0g | 357 cal 7.5g protein 2.1g fat 79.3g carbs 11.0g fiber |
| Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES | 200 | 4.2g | 1.7g | 40.8g | 1.9g | 200 cal 4.2g protein 1.7g fat 40.8g carbs 1.9g fiber |
| Pasta, homemade, made with egg, cooked | 130 | 5.3g | 1.7g | 23.5g | 0.0g | 130 cal 5.3g protein 1.7g fat 23.5g carbs 0.0g fiber |
| Pasta, homemade, made without egg, cooked | 124 | 4.4g | 1.0g | 25.1g | 0.0g | 124 cal 4.4g protein 1.0g fat 25.1g carbs 0.0g fiber |
| Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | 156 | 5.7g | 1.5g | 30.9g | 4.5g | 156 cal 5.7g protein 1.5g fat 30.9g carbs 4.5g fiber |
| Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | 361 | 13.2g | 2.6g | 73.3g | 11.3g | 361 cal 13.2g protein 2.6g fat 73.3g carbs 11.3g fiber |
| Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | 159 | 5.8g | 1.5g | 31.5g | 4.6g | 159 cal 5.8g protein 1.5g fat 31.5g carbs 4.6g fiber |
| Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | 362 | 13.5g | 2.7g | 73.1g | 10.1g | 362 cal 13.5g protein 2.7g fat 73.1g carbs 10.1g fiber |
| Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | 149 | 6.0g | 1.7g | 30.1g | 3.9g | 149 cal 6.0g protein 1.7g fat 30.1g carbs 3.9g fiber |
| Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | 352 | 13.9g | 2.9g | 73.4g | 9.2g | 352 cal 13.9g protein 2.9g fat 73.4g carbs 9.2g fiber |
| Quinoa, cooked | 120 | 4.4g | 1.9g | 21.3g | 2.8g | 120 cal 4.4g protein 1.9g fat 21.3g carbs 2.8g fiber |
| Quinoa, uncooked | 368 | 14.1g | 6.1g | 64.2g | 7.0g | 368 cal 14.1g protein 6.1g fat 64.2g carbs 7.0g fiber |
| Rice bran, crude | 316 | 13.4g | 20.9g | 49.7g | 21.0g | 316 cal 13.4g protein 20.9g fat 49.7g carbs 21.0g fiber |
| Rice flour, brown | 363 | 7.2g | 2.8g | 76.5g | 4.6g | 363 cal 7.2g protein 2.8g fat 76.5g carbs 4.6g fiber |
| Rice flour, white, unenriched | 366 | 6.0g | 1.4g | 80.1g | 2.4g | 366 cal 6.0g protein 1.4g fat 80.1g carbs 2.4g fiber |
| Rice noodles, cooked | 108 | 1.8g | 0.2g | 24.0g | 1.0g | 108 cal 1.8g protein 0.2g fat 24.0g carbs 1.0g fiber |
| Rice noodles, dry | 364 | 6.0g | 0.6g | 80.2g | 1.6g | 364 cal 6.0g protein 0.6g fat 80.2g carbs 1.6g fiber |
| Rice, black, unenriched, raw | 0 | 7.6g | 3.4g | 77.2g | 4.2g | 0 cal 7.6g protein 3.4g fat 77.2g carbs 4.2g fiber |
| Rice, brown, long grain, unenriched, raw | 0 | 7.3g | 3.3g | 76.7g | 3.0g | 0 cal 7.3g protein 3.3g fat 76.7g carbs 3.0g fiber |
| Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | 123 | 2.7g | 1.0g | 25.6g | 1.6g | 123 cal 2.7g protein 1.0g fat 25.6g carbs 1.6g fiber |
| Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | 367 | 7.5g | 3.2g | 76.3g | 3.6g | 367 cal 7.5g protein 3.2g fat 76.3g carbs 3.6g fiber |
| Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | 112 | 2.3g | 0.8g | 23.5g | 1.8g | 112 cal 2.3g protein 0.8g fat 23.5g carbs 1.8g fiber |
| Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | 362 | 7.5g | 2.7g | 76.2g | 3.4g | 362 cal 7.5g protein 2.7g fat 76.2g carbs 3.4g fiber |
| Rice, brown, parboiled, cooked, UNCLE BENS | 147 | 3.1g | 0.9g | 31.3g | 1.7g | 147 cal 3.1g protein 0.9g fat 31.3g carbs 1.7g fiber |
| Rice, brown, parboiled, dry, UNCLE BEN'S | 370 | 7.6g | 2.8g | 78.7g | 3.5g | 370 cal 7.6g protein 2.8g fat 78.7g carbs 3.5g fiber |
| Rice, red, unenriched, dry, raw | 0 | 8.6g | 3.4g | 76.2g | 4.2g | 0 cal 8.6g protein 3.4g fat 76.2g carbs 4.2g fiber |
| Rice, white, glutinous, unenriched, cooked | 97 | 2.0g | 0.2g | 21.1g | 1.0g | 97 cal 2.0g protein 0.2g fat 21.1g carbs 1.0g fiber |
| Rice, white, glutinous, unenriched, uncooked | 370 | 6.8g | 0.6g | 81.7g | 2.8g | 370 cal 6.8g protein 0.6g fat 81.7g carbs 2.8g fiber |
| Rice, white, long grain, unenriched, raw | 0 | 7.0g | 1.0g | 80.3g | 0.1g | 0 cal 7.0g protein 1.0g fat 80.3g carbs 0.1g fiber |
| Rice, white, long-grain, parboiled, enriched, cooked | 123 | 2.9g | 0.4g | 26.1g | 0.9g | 123 cal 2.9g protein 0.4g fat 26.1g carbs 0.9g fiber |
| Rice, white, long-grain, parboiled, enriched, dry | 374 | 7.5g | 1.0g | 80.9g | 1.8g | 374 cal 7.5g protein 1.0g fat 80.9g carbs 1.8g fiber |
| Rice, white, long-grain, parboiled, unenriched, cooked | 123 | 2.9g | 0.4g | 26.1g | 0.9g | 123 cal 2.9g protein 0.4g fat 26.1g carbs 0.9g fiber |
| Rice, white, long-grain, parboiled, unenriched, dry | 374 | 7.5g | 1.0g | 80.9g | 1.8g | 374 cal 7.5g protein 1.0g fat 80.9g carbs 1.8g fiber |
| Rice, white, long-grain, precooked or instant, enriched, dry | 380 | 7.8g | 0.9g | 82.3g | 1.9g | 380 cal 7.8g protein 0.9g fat 82.3g carbs 1.9g fiber |
| Rice, white, long-grain, precooked or instant, enriched, prepared | 124 | 2.2g | 0.5g | 26.8g | 0.6g | 124 cal 2.2g protein 0.5g fat 26.8g carbs 0.6g fiber |
| Rice, white, long-grain, regular, cooked, enriched, with salt | 130 | 2.7g | 0.3g | 28.2g | 0.4g | 130 cal 2.7g protein 0.3g fat 28.2g carbs 0.4g fiber |
| Rice, white, long-grain, regular, cooked, unenriched, with salt | 130 | 2.7g | 0.3g | 28.2g | 0.4g | 130 cal 2.7g protein 0.3g fat 28.2g carbs 0.4g fiber |
| Rice, white, long-grain, regular, enriched, cooked | 130 | 2.7g | 0.3g | 28.2g | 0.4g | 130 cal 2.7g protein 0.3g fat 28.2g carbs 0.4g fiber |
| Rice, white, long-grain, regular, raw, enriched | 365 | 7.1g | 0.7g | 80.0g | 1.3g | 365 cal 7.1g protein 0.7g fat 80.0g carbs 1.3g fiber |
| Rice, white, long-grain, regular, raw, unenriched | 365 | 7.1g | 0.7g | 80.0g | 1.3g | 365 cal 7.1g protein 0.7g fat 80.0g carbs 1.3g fiber |
| Rice, white, long-grain, regular, unenriched, cooked without salt | 130 | 2.7g | 0.3g | 28.2g | 0.4g | 130 cal 2.7g protein 0.3g fat 28.2g carbs 0.4g fiber |
| Rice, white, medium-grain, cooked, unenriched | 130 | 2.4g | 0.2g | 28.6g | 0.0g | 130 cal 2.4g protein 0.2g fat 28.6g carbs 0.0g fiber |
| Rice, white, medium-grain, enriched, cooked | 130 | 2.4g | 0.2g | 28.6g | 0.3g | 130 cal 2.4g protein 0.2g fat 28.6g carbs 0.3g fiber |
| Rice, white, medium-grain, raw, enriched | 360 | 6.6g | 0.6g | 79.3g | 1.4g | 360 cal 6.6g protein 0.6g fat 79.3g carbs 1.4g fiber |
| Rice, white, medium-grain, raw, unenriched | 360 | 6.6g | 0.6g | 79.3g | 0.0g | 360 cal 6.6g protein 0.6g fat 79.3g carbs 0.0g fiber |
| Rice, white, short-grain, cooked, unenriched | 130 | 2.4g | 0.2g | 28.7g | 0.0g | 130 cal 2.4g protein 0.2g fat 28.7g carbs 0.0g fiber |
| Rice, white, short-grain, enriched, cooked | 130 | 2.4g | 0.2g | 28.7g | 0.0g | 130 cal 2.4g protein 0.2g fat 28.7g carbs 0.0g fiber |
| Rice, white, short-grain, enriched, uncooked | 358 | 6.5g | 0.5g | 79.2g | 2.8g | 358 cal 6.5g protein 0.5g fat 79.2g carbs 2.8g fiber |
| Rice, white, short-grain, raw, unenriched | 358 | 6.5g | 0.5g | 79.2g | 0.0g | 358 cal 6.5g protein 0.5g fat 79.2g carbs 0.0g fiber |
| Rice, white, steamed, Chinese restaurant | 151 | 3.2g | 0.3g | 33.9g | 0.9g | 151 cal 3.2g protein 0.3g fat 33.9g carbs 0.9g fiber |
| Rye flour, dark | 325 | 15.9g | 2.2g | 68.6g | 23.8g | 325 cal 15.9g protein 2.2g fat 68.6g carbs 23.8g fiber |
| Rye flour, light | 357 | 9.8g | 1.3g | 76.7g | 8.0g | 357 cal 9.8g protein 1.3g fat 76.7g carbs 8.0g fiber |
| Rye flour, medium | 349 | 10.9g | 1.5g | 75.4g | 11.8g | 349 cal 10.9g protein 1.5g fat 75.4g carbs 11.8g fiber |
| Rye grain | 338 | 10.3g | 1.6g | 75.9g | 15.1g | 338 cal 10.3g protein 1.6g fat 75.9g carbs 15.1g fiber |
| Semolina, enriched | 360 | 12.7g | 1.1g | 72.8g | 3.9g | 360 cal 12.7g protein 1.1g fat 72.8g carbs 3.9g fiber |
| Semolina, unenriched | 360 | 12.7g | 1.1g | 72.8g | 3.9g | 360 cal 12.7g protein 1.1g fat 72.8g carbs 3.9g fiber |
| Sorghum bran, white, unenriched, dry, raw | 0 | 11.2g | 9.3g | 68.7g | 35.0g | 0 cal 11.2g protein 9.3g fat 68.7g carbs 35.0g fiber |
| Sorghum flour, refined, unenriched | 357 | 9.5g | 1.2g | 76.9g | 1.9g | 357 cal 9.5g protein 1.2g fat 76.9g carbs 1.9g fiber |
| Sorghum flour, white, pearled, unenriched, dry, raw | 0 | 10.2g | 3.2g | 73.5g | 3.3g | 0 cal 10.2g protein 3.2g fat 73.5g carbs 3.3g fiber |
| Sorghum flour, whole-grain | 359 | 8.4g | 3.3g | 76.6g | 6.6g | 359 cal 8.4g protein 3.3g fat 76.6g carbs 6.6g fiber |
| Sorghum grain | 329 | 10.6g | 3.5g | 72.1g | 6.7g | 329 cal 10.6g protein 3.5g fat 72.1g carbs 6.7g fiber |
| Sorghum grain, white, pearled, unenriched, dry, raw | 0 | 10.3g | 3.3g | 74.9g | 3.9g | 0 cal 10.3g protein 3.3g fat 74.9g carbs 3.9g fiber |
| Sorghum, whole grain, white, dry, raw | 0 | 10.1g | 4.2g | 73.6g | 8.3g | 0 cal 10.1g protein 4.2g fat 73.6g carbs 8.3g fiber |
| Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | 164 | 8.9g | 0.2g | 30.9g | 2.0g | 164 cal 8.9g protein 0.2g fat 30.9g carbs 2.0g fiber |
| Spaghetti, protein-fortified, dry, enriched (n x 6.25) | 374 | 21.8g | 2.2g | 65.7g | 2.4g | 374 cal 21.8g protein 2.2g fat 65.7g carbs 2.4g fiber |
| Spaghetti, spinach, cooked | 130 | 4.6g | 0.6g | 26.2g | 0.0g | 130 cal 4.6g protein 0.6g fat 26.2g carbs 0.0g fiber |
| Spaghetti, spinach, dry | 372 | 13.4g | 1.6g | 74.8g | 10.6g | 372 cal 13.4g protein 1.6g fat 74.8g carbs 10.6g fiber |
| Spelt, cooked | 127 | 5.5g | 0.9g | 26.4g | 3.9g | 127 cal 5.5g protein 0.9g fat 26.4g carbs 3.9g fiber |
| Spelt, uncooked | 338 | 14.6g | 2.4g | 70.2g | 10.7g | 338 cal 14.6g protein 2.4g fat 70.2g carbs 10.7g fiber |
| Tapioca, pearl, dry | 358 | 0.2g | 0.0g | 88.7g | 0.9g | 358 cal 0.2g protein 0.0g fat 88.7g carbs 0.9g fiber |
| Teff, cooked | 101 | 3.9g | 0.7g | 19.9g | 2.8g | 101 cal 3.9g protein 0.7g fat 19.9g carbs 2.8g fiber |
| Teff, uncooked | 367 | 13.3g | 2.4g | 73.1g | 8.0g | 367 cal 13.3g protein 2.4g fat 73.1g carbs 8.0g fiber |
| Triticale | 336 | 13.1g | 2.1g | 72.1g | 0.0g | 336 cal 13.1g protein 2.1g fat 72.1g carbs 0.0g fiber |
| Triticale flour, whole-grain | 338 | 13.2g | 1.8g | 73.1g | 14.6g | 338 cal 13.2g protein 1.8g fat 73.1g carbs 14.6g fiber |
| Vital wheat gluten | 370 | 75.2g | 1.9g | 13.8g | 0.6g | 370 cal 75.2g protein 1.9g fat 13.8g carbs 0.6g fiber |
| Wheat bran, crude | 216 | 15.6g | 4.3g | 64.5g | 42.8g | 216 cal 15.6g protein 4.3g fat 64.5g carbs 42.8g fiber |
| Wheat flour, white (industrial), 10% protein, bleached, enriched | 366 | 9.7g | 1.5g | 76.2g | 2.4g | 366 cal 9.7g protein 1.5g fat 76.2g carbs 2.4g fiber |
| Wheat flour, white (industrial), 10% protein, bleached, unenriched | 366 | 9.7g | 1.5g | 76.2g | 2.4g | 366 cal 9.7g protein 1.5g fat 76.2g carbs 2.4g fiber |
| Wheat flour, white (industrial), 10% protein, unbleached, enriched | 366 | 9.7g | 1.5g | 76.2g | 2.4g | 366 cal 9.7g protein 1.5g fat 76.2g carbs 2.4g fiber |
| Wheat flour, white (industrial), 11.5% protein, bleached, enriched | 363 | 11.5g | 1.5g | 73.8g | 2.4g | 363 cal 11.5g protein 1.5g fat 73.8g carbs 2.4g fiber |
| Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | 363 | 11.5g | 1.5g | 73.8g | 2.4g | 363 cal 11.5g protein 1.5g fat 73.8g carbs 2.4g fiber |
| Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | 363 | 11.5g | 1.5g | 73.8g | 2.4g | 363 cal 11.5g protein 1.5g fat 73.8g carbs 2.4g fiber |
| Wheat flour, white (industrial), 13% protein, bleached, enriched | 362 | 13.1g | 1.4g | 72.2g | 2.4g | 362 cal 13.1g protein 1.4g fat 72.2g carbs 2.4g fiber |
| Wheat flour, white (industrial), 13% protein, bleached, unenriched | 362 | 13.1g | 1.4g | 72.2g | 2.4g | 362 cal 13.1g protein 1.4g fat 72.2g carbs 2.4g fiber |
| Wheat flour, white (industrial), 15% protein, bleached, enriched | 362 | 15.3g | 1.4g | 69.9g | 2.4g | 362 cal 15.3g protein 1.4g fat 69.9g carbs 2.4g fiber |
| Wheat flour, white (industrial), 15% protein, bleached, unenriched | 362 | 15.3g | 1.4g | 69.9g | 2.4g | 362 cal 15.3g protein 1.4g fat 69.9g carbs 2.4g fiber |
| Wheat flour, white (industrial), 9% protein, bleached, enriched | 367 | 8.9g | 1.4g | 77.3g | 0.0g | 367 cal 8.9g protein 1.4g fat 77.3g carbs 0.0g fiber |
| Wheat flour, white (industrial), 9% protein, bleached, unenriched | 367 | 8.9g | 1.4g | 77.3g | 2.4g | 367 cal 8.9g protein 1.4g fat 77.3g carbs 2.4g fiber |
| Wheat flour, white, all-purpose, enriched, bleached | 364 | 10.3g | 1.0g | 76.3g | 2.7g | 364 cal 10.3g protein 1.0g fat 76.3g carbs 2.7g fiber |
| Wheat flour, white, all-purpose, enriched, calcium-fortified | 364 | 10.3g | 1.0g | 76.3g | 2.7g | 364 cal 10.3g protein 1.0g fat 76.3g carbs 2.7g fiber |
Cereal Grains and Pasta foods average 242 calories per 100g. The lowest calorie option is Buckwheat, whole grain at 0 calories.
Vital wheat gluten has the most protein in this category at 75.2g per 100g.