Nutrition - Grains & Flours
Have you wondered how different grains and flours measure up nutritionally? Check out this chart! All measurements are for 1 cup raw. Grains displayed in brown are gluten-free. Grains displayed in black are not gluten-free.
Grains
|
Whole Grains |
Calories |
Protein (g) |
Fat (g) |
Carbo- |
Fiber (g) |
Calcium (mg) |
Iron (mg) |
| Amaranth |
729.30 |
28.18 |
12.69 |
129.03 |
29.64 |
298.35 |
14.80 |
|
Barley |
651.36 |
22.96 |
4.23 |
135.20 |
31.83 |
60.72 |
6.62 |
|
Buckwheat |
583.10 |
22.52 |
5.78 |
121.55 |
17.00 |
30.60 |
3.74 |
|
Corn |
605.90 |
15.64 |
7.87 |
123.27 |
12.12 |
11.62 |
4.50 |
|
Cornmeal |
441.64 |
9.91 |
4.38 |
93.81 |
8.91 |
7.32 |
4.21 |
|
Couscous |
650.48 |
22.07 |
1.11 |
133.95 |
8.65 |
41.52 |
1.87 |
|
Millet |
756.00 |
22.04 |
8.44 |
145.70 |
17.00 |
16.00 |
6.02 |
|
Quinoa |
635.80 |
22.27 |
9.86 |
117.13 |
10.03 |
102.00 |
15.72 |
|
Brown Rice (long grain) |
684.50 |
14.69 |
5.40 |
142.89 |
6.47 |
42.55 |
2.72 |
|
White Rice (long grain) |
675.25 |
13.19 |
1.22 |
147.91 |
2.40 |
51.80 |
7.97 |
|
Rye |
566.15 |
24.94 |
4.22 |
117.89 |
24.67 |
55.77 |
4.51 |
|
Sorghum |
650.88 |
21.70 |
6.34 |
143.29 |
- |
53.76 |
8.45 |
|
Tapioca |
544.16 |
0.29 |
0.03 |
134.81 |
1.37 |
30.40 |
2.40 |
| Teff |
640.00 |
20.00 |
4.00 |
128.00 |
24.00 |
? |
? |
|
Wheat (hard red spring) |
631.68 |
29.57 |
3.69 |
130.62 |
23.42 |
48.00 |
6.91 |
|
Wheat (soft white) |
571.20 |
17.96 |
3.34 |
126.60 |
21.34 |
57.12 |
9.02 |
Flours
|
Flours |
Calories |
Protein (g) |
Fat (g) |
Carbo- |
Fiber (g) |
Calcium (mg) |
Iron (mg) |
|
Arrowroot |
457.00 |
0.38 |
0.13 |
112.83 |
4.40 |
51.00 |
0.42 |
| Barley |
511.00 |
15.54 |
2.37 |
110.29 |
14.90 |
47.00 |
3.97 |
|
Buckwheat |
402.00 |
15.14 |
3.72 |
84.71 |
12.00 |
49.00 |
4.87 |
| Chickpea |
356.00 |
20.60 |
6.15 |
53.19 |
9.90 |
41.00 |
4.47 |
|
Corn (whole-grain, yellow) |
422.00 |
8.11 |
4.52 |
89.91 |
15.70 |
8.00 |
2.78 |
| Potato |
571.00 |
11.04 |
0.54 |
132.93 |
9.40 |
104.00 |
2.21 |
|
Rice (white) |
578.00 |
9.40 |
2.24 |
126.61 |
3.80 |
16.00 |
0.55 |
|
Rice (brown) |
574.00 |
11.42 |
4.39 |
120.84 |
7.30 |
17.00 |
3.13 |
| Rye |
361.00 |
9.58 |
1.81 |
79.04 |
14.90 |
24.00 |
2.16 |
| Soy (full fat) |
366.00 |
29.01 |
17.35 |
29.56 |
8.10 |
173.00 |
5.35 |
|
Wheat (whole grain) |
407.00 |
16.44 |
2.24 |
87.08 |
14.60 |
41.00 |
4.66 |
|
Wheat (white, all-purpose, enriched) |
455.00 |
12.91 |
1.23 |
95.39 |
3.40 |
19.00 |
5.80 |
This information was compiled using the USDA National Nutrient Database.
