Food group · 138 foods
Grains, flours & breads nutrition facts
Calories, protein, carbs, fat, fiber, sugar and sodium for 138 grains, flours and breads, from USDA FoodData Central. They range from 40 kcal per 100 g (Oat bran, cooked) to 489 kcal (Granola, homemade); the median is 352 kcal.
- All foods 2,071
- Vegetables 329
- Fruits 161
- Grains, flours & breads 138
- Beans & legumes 79
- Nuts & seeds 76
- Dairy 93
- Eggs 14
- Meat 242
- Poultry 104
- Fish & seafood 184
- Fats & oils 32
- Herbs & spices 49
- Sugars & sweeteners 16
- Baked goods 197
- Snacks 63
- Desserts & sweets 72
- Drinks 99
- Soups & dishes 20
- Sauces, condiments & pantry 103
138 foods
| All-purpose flour | 358 | 13.1 | 73.2 | 1.5 | 2.7 | 0.3 | 4 |
| All-purpose flour, bleached | 366 | 10.9 | 77.3 | 1.5 | 2.7 | 0.3 | 2 |
| Amaranth flour | 378 | 13.2 | 68.8 | 6.2 | 7.2 | — | 0 |
| Amaranth, cooked | 102 | 3.8 | 18.7 | 1.6 | 2.1 | — | 6 |
| Amaranth, uncooked | 371 | 13.6 | 65.3 | 7 | 6.7 | 1.7 | 4 |
| Arrowroot flour | 357 | 0.3 | 88.2 | 0.1 | 3.4 | — | 2 |
| Barley flour | 357 | 8.7 | 77.4 | 2.5 | 12.8 | 0.8 | 20 |
| Barley, hulled | 354 | 12.5 | 73.5 | 2.3 | 17.3 | 0.8 | 12 |
| Black rice, uncooked | 361 | 7.6 | 77.2 | 3.4 | 4.2 | — | 0 |
| Blue corn flour | 364 | 8.8 | 73.9 | 5.1 | 8.4 | — | 5 |
| Bolillo (Mexican roll) | 318 | 10.7 | 55.8 | 5.8 | 2.2 | 3.6 | 506 |
| Bread flour | 363 | 14.3 | 72.8 | 1.7 | 2.4 | 0.3 | 3 |
| Breadcrumbs, dry | 395 | 13.4 | 72 | 5.3 | 4.5 | 6.2 | 732 |
| Brown rice flour | 365 | 7.2 | 75.5 | 3.9 | 4.6 | 0.7 | 1 |
| Brown rice, uncooked | 368 | 7.3 | 76.7 | 3.3 | 3 | 0.7 | 0 |
| Buckwheat flour | 334 | 8.9 | 75 | 2.5 | 10.4 | 2.6 | 0 |
| Buckwheat groats (kasha), cooked | 92 | 3.4 | 19.9 | 0.6 | 2.7 | 0.9 | 4 |
| Buckwheat groats (kasha), dry | 346 | 11.7 | 75 | 2.7 | 10.3 | — | 11 |
| Buckwheat, whole grain | 332 | 11.1 | 71.1 | 3 | 4.1 | — | 0 |
| Bulgur, cooked | 83 | 3.1 | 18.6 | 0.2 | 4.5 | 0.1 | 5 |
| Bulgur, dry | 349 | 11.8 | 75.9 | 2.4 | 11.7 | 0.4 | 2.2 |
| Burger buns | 279 | 9.8 | 50.1 | 3.9 | 1.8 | 7.3 | 494 |
| Burger buns, whole wheat | 269 | 12.4 | 44.9 | 4.4 | 6.1 | 5.9 | 477 |
| Cake flour | 362 | 8.2 | 78 | 0.9 | 1.7 | 0.3 | 2 |
| Cassava flour | 359 | 0.9 | 87.3 | 0.5 | 4.8 | — | 13 |
| Chapati (roti) | 297 | 11.3 | 46.4 | 7.5 | 4.9 | 2.7 | 409 |
| Chapati, whole wheat | 299 | 7.9 | 46.1 | 9.2 | 9.7 | 2.9 | 298 |
| Corn flour, yellow, fine | 364 | 6.2 | 80.8 | 1.7 | 4.3 | 1 | 0 |
| Corn tortillas | 218 | 5.7 | 44.6 | 2.9 | 6.3 | 0.9 | 35 |
| Cornmeal, white | 370 | 7.1 | 79.5 | 1.8 | 3.9 | 1.6 | 7 |
| Cornmeal, white, whole-grain | 362 | 8.1 | 76.9 | 3.6 | 7.3 | 0.6 | 35 |
| Cornmeal, yellow | 370 | 7.1 | 79.5 | 1.8 | 3.9 | 1.6 | 7 |
| Cornmeal, yellow, whole-grain | 362 | 8.1 | 76.9 | 3.6 | 7.3 | 0.6 | 35 |
| Couscous, cooked | 112 | 3.8 | 23.2 | 0.2 | 1.4 | 0.1 | 5 |
| Couscous, dry | 376 | 12.8 | 77.4 | 0.6 | 5 | — | 10 |
| Dinner rolls | 310 | 10.9 | 52 | 6.5 | 2 | 5.6 | 467 |
| Dinner rolls, whole wheat | 266 | 8.7 | 51.1 | 4.7 | 7.5 | 8.5 | 521 |
| Durum wheat | 339 | 13.7 | 71.1 | 2.5 | — | — | 2 |
| Egg noodles, cooked | 138 | 4.5 | 25.2 | 2.1 | 1.2 | 0.4 | 5 |
| Egg noodles, dry | 384 | 14.2 | 71.3 | 4.4 | 3.3 | 1.9 | 21 |
| Einkorn, dry | 346 | 15.1 | 68.7 | 3.8 | 8.9 | — | 0 |
| English muffin | 235 | 7.7 | 46 | 1.8 | 2.7 | — | 464 |
| Farina (cream of wheat), dry | 369 | 10.6 | 78 | 0.5 | 1.9 | — | 3 |
| Farro, pearled, dry | 344 | 12.6 | 72.1 | 3.1 | 7.3 | — | 0.8 |
| Flour tortillas | 297 | 8 | 49.3 | 7.6 | 2.4 | 2.7 | 731 |
| Flour, 00 (Italian) | 366 | 11.4 | 74.5 | 1.5 | 2.7 | — | 0 |
| Fonio, dry | 377 | 7.2 | 81.3 | 1.7 | 2.2 | — | 3 |
| French bread (baguette) | 272 | 10.8 | 51.9 | 2.4 | 2.2 | 4.6 | 602 |
| Fresh pasta, cooked | 131 | 5.2 | 24.9 | 1.1 | — | — | 6 |
| Fresh pasta, uncooked | 288 | 11.3 | 54.7 | 2.3 | — | — | 26 |
| Frosted oat cereal with marshmallows | 400 | 7.1 | 84.7 | 3.3 | 4.3 | 36.1 | 533 |
| Gluten-free corn pasta, cooked | 126 | 2.6 | 27.9 | 0.7 | 4.8 | — | 0 |
| Gluten-free corn pasta, dry | 357 | 7.5 | 79.3 | 2.1 | 11 | — | 3 |
| Glutinous rice flour | 358 | 6.7 | 80.1 | 1.2 | — | — | 6 |
| Granola, homemade | 489 | 13.7 | 53.9 | 24.3 | 8.9 | 19.8 | 26 |
| Grits, cooked | 71 | 1.7 | 14.8 | 0.5 | 0.8 | 0.1 | 2 |
| Grits, dry | 370 | 7.7 | 79.1 | 1.8 | 4.6 | 0.6 | 1 |
| Hominy, white, canned | 72 | 1.5 | 14.3 | 0.9 | 2.5 | 1.5 | 267 |
| Hominy, yellow, canned | 72 | 1.5 | 14.3 | 0.9 | 2.5 | — | 345 |
| Instant oats, dry | 362 | 11.9 | 69.5 | 6.9 | 10 | 1.5 | 220 |
| Instant rice, dry | 380 | 7.8 | 82.3 | 0.9 | 1.9 | 0.1 | 10 |
| Italian bread | 259 | 9.5 | 48.1 | 2.7 | 2.1 | 4.7 | 618 |
| Kaiser rolls | 293 | 9.9 | 52.7 | 4.3 | 2.3 | 1.8 | 544 |
| Khorasan wheat (Kamut), dry | 348 | 14.8 | 71.8 | 2.8 | 10.5 | — | 3.9 |
| Masa flour, white | 363 | 8.5 | 76.6 | 3.7 | 6.4 | 1.6 | 5 |
| Masa harina | 366 | 7.6 | 76.7 | 4.3 | 7 | — | 2.7 |
| Millet flour | 382 | 10.8 | 75.1 | 4.3 | 3.5 | 1.7 | 4 |
| Millet, cooked | 119 | 3.5 | 23.7 | 1 | 1.3 | 0.1 | 2 |
| Millet, whole grain | 381 | 10 | 74.5 | 4.2 | 2.6 | — | 0 |
| Naan | 291 | 9.6 | 50.4 | 5.7 | 2.2 | 3.6 | 465 |
| Naan, whole wheat | 286 | 10.2 | 46.2 | 6.7 | 4.8 | 3.4 | 467 |
| Oat bran | 246 | 17.3 | 66.2 | 7 | 15.4 | 1.5 | 4 |
| Oat bran, cooked | 40 | 3.2 | 11.4 | 0.9 | 2.6 | — | 1 |
| Oat flour | 386 | 13.2 | 69.9 | 6.3 | 10.5 | — | 3.6 |
| Oatmeal, cooked with water | 71 | 2.5 | 12 | 1.5 | 1.7 | 0.3 | 4 |
| Oats, quick, dry | 379 | 13.2 | 67.7 | 6.5 | 10.1 | 1 | 6 |
| Paratha, whole wheat | 326 | 6.4 | 45.4 | 13.2 | 9.6 | 4.2 | 452 |
| Parboiled rice, cooked | 123 | 2.9 | 26.1 | 0.4 | 0.9 | 0.1 | 2 |
| Parboiled rice, uncooked | 374 | 7.5 | 80.9 | 1 | 1.8 | 0.3 | 2 |
| Pasta, cooked | 158 | 5.8 | 30.9 | 0.9 | 1.8 | 0.6 | 1 |
| Pasta, dry | 371 | 13 | 74.7 | 1.5 | 3.2 | 2.7 | 6 |
| Pastry flour | 358 | 8.8 | 77.2 | 1.6 | — | — | 1 |
| Pearl barley, cooked | 123 | 2.3 | 28.2 | 0.4 | 3.8 | 0.3 | 3 |
| Pearl barley, uncooked | 352 | 9.9 | 77.7 | 1.2 | 15.6 | 0.8 | 9 |
| Pita bread, white | 275 | 9.1 | 55.7 | 1.2 | 2.2 | 1.3 | 536 |
| Pita bread, whole wheat | 262 | 9.8 | 55.9 | 1.7 | 6.1 | 2.9 | 421 |
| Potato bread | 266 | 12.5 | 47.1 | 3.1 | 6.3 | 9.4 | 375 |
| Potato flour | 353 | 8.1 | 79.9 | 1 | 5.4 | 3.5 | 48 |
| Puffed millet | 354 | 13 | 80 | 3.4 | 2.7 | 0.6 | 5 |
| Puffed rice cereal | 402 | 6.3 | 89.8 | 0.5 | 1.7 | — | 3 |
| Puffed wheat cereal | 364 | 14.7 | 79.6 | 1.2 | 4.4 | — | 4 |
| Pumpernickel bread | 250 | 8.7 | 47.5 | 3.1 | 6.5 | 0.5 | 596 |
| Quinoa flour | 378 | 11.9 | 69.5 | 6.6 | 6.3 | — | 6.3 |
| Quinoa, cooked | 120 | 4.4 | 21.3 | 1.9 | 2.8 | 0.9 | 7 |
| Quinoa, uncooked | 368 | 14.1 | 64.2 | 6.1 | 7 | — | 5 |
| Red rice, uncooked | 360 | 8.6 | 76.2 | 3.4 | 4.2 | — | 0.4 |
| Rice flour | 359 | 6.9 | 79.8 | 1.3 | 0.5 | 0.1 | 5 |
| Rice noodles, cooked | 108 | 1.8 | 24 | 0.2 | 1 | 0 | 19 |
| Rice noodles, dry | 364 | 6 | 80.2 | 0.6 | 1.6 | 0.1 | 182 |
| Rolled oats | 379 | 13.5 | 68.7 | 5.9 | 10.6 | — | 0.7 |
| Rye bread | 259 | 8.5 | 48.3 | 3.3 | 5.8 | 3.9 | 603 |
| Rye flour | 351 | 8.4 | 77.2 | 1.9 | 13.7 | — | 0 |
| Rye grain | 338 | 10.3 | 75.9 | 1.6 | 15.1 | 1 | 2 |
| Self-rising flour | 354 | 9.9 | 74.2 | 1 | 2.7 | 0.2 | 1,193 |
| Semolina, coarse | 365 | 11.7 | 73.8 | 1.6 | 3.2 | — | 0 |
| Semolina, fine | 366 | 13.3 | 72 | 1.8 | 3.7 | — | 0.4 |
| Soba noodles, cooked | 99 | 5.1 | 21.4 | 0.1 | — | — | 60 |
| Soba noodles, dry | 336 | 14.4 | 74.6 | 0.7 | — | — | 792 |
| Somen noodles, cooked | 131 | 4 | 27.5 | 0.2 | — | — | 161 |
| Somen noodles, dry | 356 | 11.4 | 74.1 | 0.8 | 4.3 | — | 1,840 |
| Sorghum flour | 364 | 8.3 | 77.4 | 3.6 | 6 | — | 0 |
| Sorghum, whole grain | 341 | 10.1 | 73.6 | 4.2 | 8.3 | — | 0.3 |
| Spelt flour, whole grain | 341 | 14.5 | 70.7 | 2.5 | 9.3 | 6.8 | 0 |
| Spelt, cooked | 127 | 5.5 | 26.4 | 0.9 | 3.9 | — | 5 |
| Steel-cut oats | 379 | 12.5 | 69.8 | 5.8 | — | — | 0.3 |
| Sticky rice, cooked | 97 | 2 | 21.1 | 0.2 | 1 | 0.1 | 5 |
| Sticky rice, uncooked | 370 | 6.8 | 81.7 | 0.6 | 2.8 | — | 7 |
| Teff, cooked | 101 | 3.9 | 19.9 | 0.7 | 2.8 | — | 8 |
| Teff, uncooked | 367 | 13.3 | 73.1 | 2.4 | 8 | 1.8 | 12 |
| Vital wheat gluten | 370 | 75.2 | 13.8 | 1.9 | 0.6 | 0 | 29 |
| Wheat and bran cereal with fruit and nuts | 385 | 7.1 | 76.2 | 5.6 | 9.7 | 23.6 | 245 |
| Wheat bran | 216 | 15.6 | 64.5 | 4.3 | 42.8 | 0.4 | 2 |
| Wheat germ | 360 | 23.2 | 51.8 | 9.7 | 13.2 | — | 12 |
| White corn flour, whole-grain | 361 | 6.9 | 76.9 | 3.9 | 7.3 | 0.6 | 5 |
| White rice, long grain, cooked | 130 | 2.7 | 28.2 | 0.3 | 0.4 | 0.1 | 1 |
| White rice, long grain, uncooked | 370 | 7 | 80.3 | 1 | 0.2 | 0.1 | 0.5 |
| White rice, medium grain, cooked | 130 | 2.4 | 28.6 | 0.2 | 0.3 | — | 0 |
| White rice, short grain, cooked | 130 | 2.4 | 28.7 | 0.2 | — | — | 0 |
| Whole wheat bread | 252 | 12.5 | 42.7 | 3.5 | 6 | 4.3 | 408 |
| Whole wheat flour | 370 | 15.1 | 71.2 | 2.7 | 10.6 | 0.4 | 3 |
| Whole wheat hot cereal, cooked | 62 | 2 | 13.7 | 0.4 | 1.6 | 0.1 | 0 |
| Whole wheat hot cereal, dry | 342 | 11.2 | 75.2 | 2 | 9.5 | 0.4 | 2 |
| Whole wheat pasta, cooked | 159 | 5.8 | 31.5 | 1.5 | 4.6 | 0.9 | 6 |
| Whole wheat pasta, dry | 362 | 13.5 | 73.1 | 2.7 | 10.1 | 2.6 | 11 |
| Whole wheat tortillas | 310 | 9.8 | 45.9 | 9.8 | 9.8 | 2.4 | 617 |
| Wild rice, cooked | 101 | 4 | 21.3 | 0.3 | 1.8 | 0.7 | 3 |
| Wild rice, uncooked | 359 | 12.8 | 75.7 | 1.7 | 4.3 | 2.5 | 1 |
| Yellow corn flour, whole-grain | 361 | 6.9 | 76.9 | 3.9 | 7.3 | 0.6 | 5 |
“—” means USDA does not report that nutrient for this food; it does not mean zero. Carbohydrate is total carbohydrate by difference and includes fiber.
Standouts among grains, flours and breads
Most protein
- Vital wheat gluten 75.2 g
- Wheat germ 23.2 g
- Oat bran 17.3 g
- Wheat bran 15.6 g
- Einkorn, dry 15.1 g
- Whole wheat flour 15.1 g
Most fiber
- Wheat bran 42.8 g
- Barley, hulled 17.3 g
- Pearl barley, uncooked 15.6 g
- Oat bran 15.4 g
- Rye grain 15.1 g
- Rye flour 13.7 g
Fewest calories
- Oat bran, cooked 40 kcal
- Whole wheat hot cereal, cooked 62 kcal
- Grits, cooked 71 kcal
- Oatmeal, cooked with water 71 kcal
- Hominy, white, canned 72 kcal
- Hominy, yellow, canned 72 kcal