Cereal Grains and Pasta

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List of cereal grains, pasta and other cereal based products with their protein, fiber and calorie information. For healthy living, and to prevent weight gain, you may want to consider low glycemic foods rich in protein, fiber and low in overall calories with few or no empty calories.

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Description Weight(g) Measure Protein(g)Per Measure Fiber, total dietary(g)Per Measure Calories Per Measure
Amaranth grain, cooked 246 1.0 cup 9.35 5.2 251
Amaranth, uncooked 193 1.0 cup 26.17 12.9 716
Arrowroot flour 128 1.0 cup 0.38 4.4 457
Barley flour or meal 148 1.0 cup 15.54 14.9 511
Barley malt flour 162 1.0 cup 16.65 11.5 585
Barley, hulled 184 1.0 cup 22.96 31.8 651
Barley, pearled, cooked 157 1.0 cup 3.55 6 193
Barley, pearled, raw 200 1.0 cup 19.82 31.2 704
Buckwheat 170 1.0 cup 22.52 17 583
Buckwheat flour, whole-groat 120 1.0 cup 15.14 12 402
Buckwheat groats, roasted, cooked 168 1.0 cup 5.68 4.5 155
Buckwheat groats, roasted, dry 164 1.0 cup 19.24 16.9 567
Bulgur, cooked 182 1.0 cup 5.61 8.2 151
Bulgur, dry 140 1.0 cup 17.21 25.6 479
Corn bran, crude 76 1.0 cup 6.35 60 170
Corn flour, degermed, unenriched, yellow 126 1.0 cup 7.04 2.4 472
Corn flour, masa, enriched, white 114 1.0 cup 10.58 7.3 416
Corn flour, masa, enriched, yellow 114 1.0 cup 10.58 7.3 416
Corn flour, masa, unenriched, white 114 1.0 cup 10.58 7.3 416
Corn flour, whole-grain, blue (harina de maiz morado) 6.9 1.0 tbsp 0.6 0.6 25
Corn flour, whole-grain, white 117 1.0 cup 8.11 8.5 422
Corn flour, whole-grain, yellow 117 1.0 cup 8.11 8.5 422
Corn, white 166 1.0 cup 15.64 -- 606
Corn, yellow 166 1.0 cup 15.64 12.1 606
Cornmeal, degermed, enriched, white 157 1.0 cup 11.16 6.1 581
Cornmeal, degermed, enriched, yellow 157 1.0 cup 11.16 6.1 581
Cornmeal, degermed, unenriched, white 157 1.0 cup 11.16 6.1 581
Cornmeal, degermed, unenriched, yellow 157 1.0 cup 11.16 6.1 581
Cornmeal, self-rising, bolted, plain, enriched, white 122 1.0 cup 10.1 8.2 407
Cornmeal, self-rising, bolted, plain, enriched, yellow 122 1.0 cup 10.1 8.2 407
Cornmeal, self-rising, bolted, with wheat flour added, enriched, white 170 1.0 cup 14.3 10.7 592
Cornmeal, self-rising, bolted, with wheat flour added, enriched, yellow 170 1.0 cup 14.3 10.7 592
Cornmeal, self-rising, degermed, enriched, white 138 1.0 cup 11.61 9.8 490
Cornmeal, self-rising, degermed, enriched, yellow 138 1.0 cup 11.61 9.8 490
Cornmeal, whole-grain, white 122 1.0 cup 9.91 8.9 442
Cornmeal, whole-grain, yellow 122 1.0 cup 9.91 8.9 442
Cornstarch 128 1.0 cup 0.33 1.2 488
Couscous, cooked 157 1.0 cup, cooked 5.95 2.2 176
Couscous, dry 173 1.0 cup 22.07 8.6 650
Hominy, canned, white 165 1.0 cup 2.44 4.1 119
Hominy, canned, yellow 160 1.0 cup 2.37 4 115
Macaroni, cooked, enriched 140 1.0 cup elbow shaped 8.12 2.5 221
Macaroni, cooked, unenriched 140 1.0 cup elbow shaped 8.12 2.5 221
Macaroni, dry, enriched 105 1.0 cup elbow shaped 13.69 3.4 390
Macaroni, dry, unenriched 105 1.0 cup elbow shaped 13.69 3.4 390
Macaroni, protein-fortified, cooked, enriched, (n x 5.70) 115 1.0 cup small shells 9.29 -- 189
Macaroni, protein-fortified, cooked, enriched, (n x 6.25) 115 1.0 cup small shells 10.19 1.7 189
Macaroni, protein-fortified, dry, enriched, (n x 5.70) 93 1.0 cup small shells 18.47 2.2 349
Macaroni, protein-fortified, dry, enriched, (n x 6.25) 93 1.0 cup small shells 20.26 2.2 348
Macaroni, vegetable, cooked, enriched 134 1.0 cup spiral shaped 6.07 5.8 172
Macaroni, vegetable, dry, enriched 84 1.0 cup spiral shaped 11.04 3.6 308
Macaroni, whole-wheat, cooked 140 1.0 cup elbow shaped 7.46 3.9 174
Macaroni, whole-wheat, dry 105 1.0 cup elbow shaped 15.36 8.7 365
Millet flour 119 1.0 cup 12.79 4.2 444
Millet, cooked 174 1.0 cup 6.11 2.3 207
Millet, raw 200 1.0 cup 22.04 17 756
Noodles, chinese, chow mein 28 0.5 cup dry 2.96 0.8 129
Noodles, egg, cooked, enriched 160 1.0 cup 7.26 1.9 221
Noodles, egg, cooked, enriched, with added salt 160 1.0 cup 7.26 1.9 221
Noodles, egg, cooked, unenriched, with added salt 160 1.0 cup 7.26 1.9 221
Noodles, egg, cooked, unenriched, without added salt 160 1.0 cup 7.26 1.9 221
Noodles, egg, dry, enriched 38 1.0 cup 5.38 1.3 146
Noodles, egg, dry, unenriched 38 1.0 cup 5.38 1.3 146
Noodles, egg, spinach, cooked, enriched 160 1.0 cup 8.06 3.7 211
Noodles, egg, spinach, dry, enriched 38 1.0 cup 5.55 2.6 145
Noodles, flat, crunchy, Chinese restaurant 45 1.0 cup 4.65 0.9 234
Noodles, japanese, soba, cooked 114 1.0 cup 5.77 -- 113
Noodles, japanese, soba, dry 57 2.0 oz 8.2 -- 192
Noodles, japanese, somen, cooked 176 1.0 cup 7.04 -- 231
Noodles, japanese, somen, dry 57 2.0 oz 6.47 2.5 203
Oat bran, cooked 219 1.0 cup 7.03 5.7 88
Oat bran, raw 94 1.0 cup 16.26 14.5 231
Oat flour, partially debranned 104 1.0 cup 15.25 6.8 420
Oats 156 1.0 cup 26.35 16.5 607
Pasta, corn, cooked 140 1.0 cup 3.68 6.7 176
Pasta, corn, dry 105 1.0 cup 7.83 11.6 375
Pasta, fresh-refrigerated, plain, as purchased 128 4.5 oz 14.48 -- 369
Pasta, fresh-refrigerated, plain, cooked 57 2.0 oz 2.94 -- 75
Pasta, fresh-refrigerated, spinach, as purchased 128 4.5 oz 14.41 -- 370
Pasta, fresh-refrigerated, spinach, cooked 57 2.0 oz 2.88 -- 74
Pasta, homemade, made with egg, cooked 57 2.0 oz 3.01 -- 74
Pasta, homemade, made without egg, cooked 57 2.0 oz 2.49 -- 71
Quinoa, cooked 185 1.0 cup 8.14 5.2 222
Quinoa, uncooked 170 1.0 cup 24 11.9 626
Rice bran, crude 118 1.0 cup 15.75 24.8 373
Rice flour, brown 158 1.0 cup 11.42 7.3 574
Rice flour, white 158 1.0 cup 9.4 3.8 578
Rice noodles, cooked 176 1.0 cup 3.15 1.8 190
Rice noodles, dry 57 2.0 oz 3.39 0.9 207
Rice, brown, long-grain, cooked 195 1.0 cup 5.03 3.5 216
Rice, brown, long-grain, raw 185 1.0 cup 14.69 6.5 684
Rice, brown, medium-grain, cooked 195 1.0 cup 4.52 3.5 218
Rice, brown, medium-grain, raw 190 1.0 cup 14.25 6.5 688
Rice, white, glutinous, cooked 174 1.0 cup 3.51 1.7 169
Rice, white, glutinous, raw 185 1.0 cup 12.6 5.2 684
Rice, white, long-grain, parboiled, enriched, cooked 158 1.0 cup 4.6 1.4 194
Rice, white, long-grain, parboiled, enriched, dry 185 1.0 cup 13.89 3.3 692
Rice, white, long-grain, parboiled, unenriched, cooked 158 1.0 cup 4.6 1.4 194
Rice, white, long-grain, parboiled, unenriched, dry 185 1.0 cup 13.89 3.3 692
Rice, white, long-grain, precooked or instant, enriched, dry 95 1.0 cup 7.43 1.8 361
Rice, white, long-grain, precooked or instant, enriched, prepared 165 1.0 cup 3.6 1 193
Rice, white, long-grain, regular, cooked, enriched 158 1.0 cup 4.25 0.6 205
Rice, white, long-grain, regular, cooked, enriched, with salt 158 1.0 cup 4.25 0.6 205
Rice, white, long-grain, regular, cooked, unenriched, with salt 158 1.0 cup 4.25 0.6 205
Rice, white, long-grain, regular, cooked, unenriched, without salt 158 1.0 cup 4.25 0.6 205
Rice, white, long-grain, regular, raw, enriched 185 1.0 cup 13.19 2.4 675
Rice, white, long-grain, regular, raw, unenriched 185 1.0 cup 13.19 2.4 675
Rice, white, medium-grain, cooked 186 1.0 cup 4.43 0.6 242
Rice, white, medium-grain, cooked, unenriched 186 1.0 cup 4.43 -- 242
Rice, white, medium-grain, raw, enriched 195 1.0 cup 12.89 2.7 702
Rice, white, medium-grain, raw, unenriched 195 1.0 cup 12.89 -- 702
Rice, white, short-grain, cooked 186 1.0 cup 4.39 -- 242
Rice, white, short-grain, cooked, unenriched 205 1.0 cup 4.84 -- 266
Rice, white, short-grain, raw 200 1.0 cup 13 5.6 716
Rice, white, short-grain, raw, unenriched 200 1.0 cup 13 -- 716
Rice, white, steamed, Chinese restaurant 132 1.0 cup, loosely packed 4.22 1.2 199
Rye 169 1.0 cup 17.47 25.5 571
Rye flour, dark 128 1.0 cup 20.36 30.5 416
Rye flour, light 102 1.0 cup 10.02 8.2 364
Rye flour, medium 102 1.0 cup 11.1 12 356
Semolina, enriched 167 1.0 cup 21.18 6.5 601
Semolina, unenriched 167 1.0 cup 21.18 6.5 601
Sorghum 192 1.0 cup 21.7 12.1 651
Sorghum flour 121 1.0 cup 9.52 8 437
Spaghetti, cooked, enriched, with added salt 140 1.0 cup 8.12 2.5 220
Spaghetti, cooked, enriched, without added salt 140 1.0 cup 8.12 2.5 221
Spaghetti, cooked, unenriched, with added salt 140 1.0 cup 8.12 2.5 220
Spaghetti, cooked, unenriched, without added salt 140 1.0 cup 8.12 2.5 221
Spaghetti, dry, enriched 57 2.0 oz 7.43 1.8 211
Spaghetti, dry, unenriched 57 2.0 oz 7.43 1.8 211
Spaghetti, protein-fortified, cooked, enriched (N x 5.70) 140 1.0 cup 11.31 2.4 230
Spaghetti, protein-fortified, cooked, enriched (n x 6.25) 140 1.0 cup 12.4 2.8 230
Spaghetti, protein-fortified, dry, enriched (n x 5.70) 57 2.0 oz 11.32 -- 214
Spaghetti, protein-fortified, dry, enriched (n x 6.25) 57 2.0 oz 12.41 1.4 213
Spaghetti, spinach, cooked 140 1.0 cup 6.41 -- 182
Spaghetti, spinach, dry 57 2.0 oz 7.61 6 212
Spaghetti, whole-wheat, cooked 140 1.0 cup 7.46 6.3 174
Spaghetti, whole-wheat, dry 57 2.0 oz 8.34 -- 198
Spelt, cooked 194 1.0 cup 10.67 7.6 246
Spelt, uncooked 174 1.0 cup 25.35 18.6 588
Tapioca, pearl, dry 152 1.0 cup 0.29 1.4 544
Teff, cooked 252 1.0 cup 9.75 7.1 255
Teff, uncooked 193 1.0 cup 25.67 15.4 708
Triticale 192 1.0 cup 25.06 -- 645
Triticale flour, whole-grain 130 1.0 cup 17.13 19 439
Wheat bran, crude 58 1.0 cup 9.02 24.8 125
Wheat flour, white, all-purpose, enriched, bleached 125 1.0 cup 12.91 3.4 455
Wheat flour, white, all-purpose, enriched, calcium-fortified 125 1.0 cup 12.91 3.4 455
Wheat flour, white, all-purpose, enriched, unbleached 125 1.0 cup 12.91 3.4 455
Wheat flour, white, all-purpose, self-rising, enriched 125 1.0 cup 12.36 3.4 442
Wheat flour, white, all-purpose, unenriched 125 1.0 cup 12.91 3.4 455
Wheat flour, white, bread, enriched 137 1.0 cup 16.41 3.3 495
Wheat flour, white, cake, enriched 137 1.0 cup unsifted, dipped 11.23 2.3 496
Wheat flour, white, tortilla mix, enriched 111 1.0 cup 10.72 -- 450
Wheat flour, whole-grain 120 1.0 cup 15.85 12.8 408
Wheat flours, bread, unenriched 137 1.0 cup unsifted, dipped 16.41 3.3 495
Wheat germ, crude 115 1.0 cup 26.62 15.2 414
Wheat, durum 192 1.0 cup 26.27 -- 651
Wheat, hard red spring 192 1.0 cup 29.57 23.4 632
Wheat, hard red winter 192 1.0 cup 24.21 23.4 628
Wheat, hard white 192 1.0 cup 21.72 23.4 657
Wheat, KAMUT khorasan, cooked 172 1.0 cup 9.82 7.4 227
Wheat, KAMUT khorasan, uncooked 186 1.0 cup 27.04 20.6 627
Wheat, soft red winter 168 1.0 cup 17.39 21 556
Wheat, soft white 168 1.0 cup 17.96 21.3 571
Wheat, sprouted 108 1.0 cup 8.09 1.2 214
Wild rice, cooked 164 1.0 cup 6.54 3 166
Wild rice, raw 160 1.0 cup 23.57 9.9 571


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