Food group

Cereal Grains and Pasta

This group has 217 foods in USDA FoodData Central (41 from Foundation Foods, the rest from SR Legacy). Per 100 g, calories range from 40 to 521, with a median of 357. The highest in protein is Vital wheat gluten at 75.2 g per 100 g.

217 of 217 foods shown, sorted by name.

Cereal Grains and Pasta — nutrition per 100 g
Food	Calories	Protein (g)	Fat (g)	Carbs (g)
Amaranth grain, cooked	102	3.8	1.6	18.7
Amaranth grain, uncooked	371	13.6	7	65.2
Arrowroot flour	357	0.3	0.1	88.2
Barley flour or meal	345	10.5	1.6	74.5
Barley malt flour	361	10.3	1.8	78.3
Barley, hulled	354	12.5	2.3	73.5
Barley, pearled, cooked	123	2.3	0.44	28.2
Barley, pearled, raw	352	9.9	1.2	77.7
Buckwheat	343	13.2	3.4	71.5
Buckwheat flour, whole-groat	335	12.6	3.1	70.6
Buckwheat groats, roasted, cooked	92	3.4	0.62	19.9
Buckwheat groats, roasted, dry	346	11.7	2.7	75
Buckwheat, whole grain	332	11.1	3	71.1
Bulgur, cooked	83	3.1	0.24	18.6
Bulgur, dry	342	12.3	1.3	75.9
Bulgur, dry, raw	349	11.8	2.4	75.9
Chia seeds, dry, raw	490	17	32.9	38.3
Corn bran, crude	224	8.4	0.92	85.6
Corn flour, masa harina, white or yellow, dry, raw	366	7.6	4.3	76.7
Corn flour, masa, enriched, white	363	8.5	3.7	76.6
Corn flour, masa, unenriched, white	363	8.5	3.7	76.6
Corn flour, whole-grain, blue (harina de maiz morado)	364	8.8	5.1	73.9
Corn flour, whole-grain, white	361	6.9	3.9	76.8
Corn flour, whole-grain, yellow	361	6.9	3.9	76.8
Corn flour, yellow, degermed, unenriched	375	5.6	1.4	82.8
Corn flour, yellow, masa, enriched	363	8.5	3.7	76.6
Corn grain, white	365	9.4	4.7	74.3
Corn grain, yellow	365	9.4	4.7	74.3
Cornmeal, degermed, enriched, white	370	7.1	1.8	79.4
Cornmeal, degermed, enriched, yellow	370	7.1	1.8	79.4
Cornmeal, degermed, unenriched, white	370	7.1	1.8	79.4
Cornmeal, degermed, unenriched, yellow	370	7.1	1.8	79.4
Cornmeal, white, self-rising, bolted, plain, enriched	334	8.3	3.4	70.3
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	348	8.4	2.9	73.4
Cornmeal, white, self-rising, degermed, enriched	355	8.4	1.7	74.8
Cornmeal, whole-grain, white	362	8.1	3.6	76.9
Cornmeal, whole-grain, yellow	362	8.1	3.6	76.9
Cornmeal, yellow, self-rising, bolted, plain, enriched	334	8.3	3.4	70.3
Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	348	8.4	2.9	73.4
Cornmeal, yellow, self-rising, degermed, enriched	355	8.4	1.7	74.8
Cornstarch	381	0.26	0.05	91.3
Couscous, cooked	112	3.8	0.16	23.2
Couscous, dry	376	12.8	0.64	77.4
Einkorn, grain, dry, raw	346	15.1	3.8	68.7
Farro, pearled, dry, raw	344	12.6	3.1	72.1
Flour, 00	366	11.4	1.5	74.4
Flour, amaranth	378	13.2	6.2	68.8
Flour, barley	357	8.7	2.5	77.4
Flour, bread, white, enriched, unbleached	363	14.3	1.7	72.8
Flour, buckwheat	334	8.9	2.5	75
Flour, corn, yellow, fine meal, enriched	364	6.2	1.7	80.8
Flour, oat, whole grain	386	13.2	6.3	69.9
Flour, pastry, unenriched, unbleached	358	8.8	1.6	77.2
Flour, quinoa	378	11.9	6.6	69.5
Flour, rice, brown	365	7.2	3.9	75.5
Flour, rice, glutinous	358	6.7	1.2	80.1
Flour, rice, white, unenriched	359	6.9	1.3	79.8
Flour, rye	351	8.4	1.9	77.2
Flour, semolina, coarse and semi-coarse	365	11.7	1.6	73.8
Flour, semolina, fine	366	13.3	1.8	72
Flour, sorghum	364	8.3	3.6	77.4
Flour, spelt, whole grain	341	14.5	2.5	70.7
Flour, wheat, all-purpose, enriched, bleached	366	10.9	1.5	77.3
Flour, wheat, all-purpose, enriched, unbleached	358	13.1	1.5	73.2
Flour, wheat, all-purpose, unenriched, unbleached	362	12	1.7	74.6
Flour, whole wheat, unenriched	370	15.1	2.7	71.2
Fonio, grain, dry, raw	377	7.2	1.7	81.3
Hominy, canned, white	72	1.5	0.88	14.3
Hominy, canned, yellow	72	1.5	0.88	14.3
Khorasan, grain, dry, raw	348	14.8	2.8	71.8
Macaroni, vegetable, enriched, cooked	128	4.5	0.11	26.6
Macaroni, vegetable, enriched, dry	367	13.1	1	74.9
Millet flour	382	10.8	4.3	75.1
Millet, cooked	119	3.5	1	23.7
Millet, raw	378	11	4.2	72.8
Millet, whole grain	381	10	4.2	74.4
Noodles, chinese, chow mein	471	10.9	21.2	63.6
Noodles, egg, cooked, enriched, with added salt	138	4.5	2.1	25.2
Noodles, egg, cooked, unenriched, with added salt	138	4.5	2.1	25.2
Noodles, egg, dry, enriched	384	14.2	4.4	71.3
Noodles, egg, dry, unenriched	384	14.2	4.4	71.3
Noodles, egg, enriched, cooked	138	4.5	2.1	25.2
Noodles, egg, spinach, enriched, cooked	132	5	1.6	24.2
Noodles, egg, spinach, enriched, dry	382	14.6	4.6	70.3
Noodles, egg, unenriched, cooked, without added salt	138	4.5	2.1	25.2
Noodles, flat, crunchy, Chinese restaurant	521	10.3	31.7	51.9
Noodles, japanese, soba, cooked	99	5.1	0.1	21.4
Noodles, japanese, soba, dry	336	14.4	0.71	74.6
Noodles, japanese, somen, cooked	131	4	0.18	27.5
Noodles, japanese, somen, dry	356	11.4	0.81	74.1
Oat bran, cooked	40	3.2	0.86	11.4
Oat bran, raw	246	17.3	7	66.2
Oat flour, partially debranned	404	14.7	9.1	65.7
Oats (Includes foods for USDA's Food Distribution Program)	389	16.9	6.9	66.3
Oats, whole grain, rolled, old fashioned	379	13.5	5.9	68.7
Oats, whole grain, steel cut	379	12.5	5.8	69.8
Pasta, cooked, enriched, with added salt	157	5.8	0.93	30.6
Pasta, cooked, enriched, without added salt	158	5.8	0.93	30.9
Pasta, cooked, unenriched, with added salt	157	5.8	0.93	30.6
Pasta, cooked, unenriched, without added salt	158	5.8	0.93	30.9
Pasta, dry, enriched	371	13	1.5	74.7
Pasta, dry, unenriched	371	13	1.5	74.7
Pasta, fresh-refrigerated, plain, as purchased	288	11.3	2.3	54.7
Pasta, fresh-refrigerated, plain, cooked	131	5.2	1.1	24.9
Pasta, fresh-refrigerated, spinach, as purchased	289	11.3	2.1	55.7
Pasta, fresh-refrigerated, spinach, cooked	130	5.1	0.94	25
Pasta, gluten-free, corn and rice flour, cooked	179	3.2	1	38
Pasta, gluten-free, corn, cooked	126	2.6	0.73	27.9
Pasta, gluten-free, corn, dry	357	7.5	2.1	79.3
Pasta, homemade, made with egg, cooked	130	5.3	1.7	23.5
Pasta, homemade, made without egg, cooked	124	4.4	0.98	25.1
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	156	5.7	1.5	30.9
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	361	13.2	2.6	73.3
Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked	159	5.8	1.5	31.5
Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry	362	13.5	2.7	73.1
Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)	149	6	1.7	30.1
Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	352	13.9	2.9	73.4
Quinoa, cooked	120	4.4	1.9	21.3
Quinoa, uncooked	368	14.1	6.1	64.2
Rice bran, crude	316	13.4	20.8	49.7
Rice flour, brown	363	7.2	2.8	76.5
Rice flour, white, unenriched	366	6	1.4	80.1
Rice noodles, cooked	108	1.8	0.2	24
Rice noodles, dry	364	6	0.56	80.2
Rice, black, unenriched, raw	361	7.6	3.4	77.2
Rice, brown, long grain, unenriched, raw	368	7.3	3.3	76.7
Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)	123	2.7	0.97	25.6
Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)	367	7.5	3.2	76.2
Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)	112	2.3	0.83	23.5
Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)	362	7.5	2.7	76.2
Rice, red, unenriched, dry, raw	360	8.6	3.4	76.2
Rice, white, glutinous, unenriched, cooked	97	2	0.19	21.1
Rice, white, glutinous, unenriched, uncooked	370	6.8	0.55	81.7
Rice, white, long grain, unenriched, raw	370	7	1	80.3
Rice, white, long-grain, parboiled, enriched, cooked	123	2.9	0.37	26
Rice, white, long-grain, parboiled, enriched, dry	374	7.5	1	80.9
Rice, white, long-grain, parboiled, unenriched, cooked	123	2.9	0.37	26
Rice, white, long-grain, parboiled, unenriched, dry	374	7.5	1	80.9
Rice, white, long-grain, precooked or instant, enriched, dry	380	7.8	0.94	82.3
Rice, white, long-grain, precooked or instant, enriched, prepared	124	2.2	0.5	26.8
Rice, white, long-grain, regular, cooked, enriched, with salt	130	2.7	0.28	28.2
Rice, white, long-grain, regular, cooked, unenriched, with salt	130	2.7	0.28	28.2
Rice, white, long-grain, regular, enriched, cooked	130	2.7	0.28	28.2
Rice, white, long-grain, regular, raw, enriched	365	7.1	0.66	80
Rice, white, long-grain, regular, raw, unenriched	365	7.1	0.66	80
Rice, white, long-grain, regular, unenriched, cooked without salt	130	2.7	0.28	28.2
Rice, white, medium-grain, cooked, unenriched	130	2.4	0.21	28.6
Rice, white, medium-grain, enriched, cooked	130	2.4	0.21	28.6
Rice, white, medium-grain, raw, enriched	360	6.6	0.58	79.3
Rice, white, medium-grain, raw, unenriched	360	6.6	0.58	79.3
Rice, white, short-grain, cooked, unenriched	130	2.4	0.19	28.7
Rice, white, short-grain, enriched, cooked	130	2.4	0.19	28.7
Rice, white, short-grain, enriched, uncooked	358	6.5	0.52	79.2
Rice, white, short-grain, raw, unenriched	358	6.5	0.52	79.2
Rice, white, steamed, Chinese restaurant	151	3.2	0.27	33.9
Rye flour, dark	325	15.9	2.2	68.6
Rye flour, light	357	9.8	1.3	76.7
Rye flour, medium	349	10.9	1.5	75.4
Rye grain	338	10.3	1.6	75.9
Semolina, enriched	360	12.7	1.1	72.8
Semolina, unenriched	360	12.7	1.1	72.8
Sorghum bran, white, unenriched, dry, raw	365	11.2	9.3	68.7
Sorghum flour, refined, unenriched	357	9.5	1.2	76.8
Sorghum flour, white, pearled, unenriched, dry, raw	350	10.2	3.2	73.5
Sorghum flour, whole-grain	359	8.4	3.3	76.6
Sorghum grain	329	10.6	3.5	72.1
Sorghum grain, white, pearled, unenriched, dry, raw	338	10.2	3.3	74.9
Sorghum, whole grain, white, dry, raw	341	10.1	4.2	73.6
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	164	8.9	0.21	30.9
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	374	21.8	2.2	65.6
Spaghetti, spinach, cooked	130	4.6	0.63	26.2
Spaghetti, spinach, dry	372	13.4	1.6	74.8
Spelt, cooked	127	5.5	0.85	26.4
Spelt, uncooked	338	14.6	2.4	70.2
Tapioca, pearl, dry	358	0.19	0.02	88.7
Teff, cooked	101	3.9	0.65	19.9
Teff, uncooked	367	13.3	2.4	73.1
Triticale	336	13	2.1	72.1
Triticale flour, whole-grain	338	13.2	1.8	73.1
Vital wheat gluten	370	75.2	1.9	13.8
Wheat bran, crude	216	15.6	4.3	64.5
Wheat flour, white (industrial), 10% protein, bleached, enriched	366	9.7	1.5	76.2
Wheat flour, white (industrial), 10% protein, bleached, unenriched	366	9.7	1.5	76.2
Wheat flour, white (industrial), 10% protein, unbleached, enriched	366	9.7	1.5	76.2
Wheat flour, white (industrial), 11.5% protein, bleached, enriched	363	11.5	1.5	73.8
Wheat flour, white (industrial), 11.5% protein, bleached, unenriched	363	11.5	1.5	73.8
Wheat flour, white (industrial), 11.5% protein, unbleached, enriched	363	11.5	1.5	73.8
Wheat flour, white (industrial), 13% protein, bleached, enriched	362	13.1	1.4	72.2
Wheat flour, white (industrial), 13% protein, bleached, unenriched	362	13.1	1.4	72.2
Wheat flour, white (industrial), 15% protein, bleached, enriched	362	15.3	1.4	69.9
Wheat flour, white (industrial), 15% protein, bleached, unenriched	362	15.3	1.4	69.9
Wheat flour, white (industrial), 9% protein, bleached, enriched	367	8.9	1.4	77.3
Wheat flour, white (industrial), 9% protein, bleached, unenriched	367	8.9	1.4	77.3
Wheat flour, white, all-purpose, enriched, bleached	364	10.3	0.98	76.3
Wheat flour, white, all-purpose, enriched, calcium-fortified	364	10.3	0.98	76.3
Wheat flour, white, all-purpose, enriched, unbleached	364	10.3	0.98	76.3
Wheat flour, white, all-purpose, self-rising, enriched	354	9.9	0.97	74.2
Wheat flour, white, all-purpose, unenriched	364	10.3	0.98	76.3
Wheat flour, white, bread, enriched	361	12	1.7	72.5
Wheat flour, white, cake, enriched	362	8.2	0.86	78
Wheat flour, white, tortilla mix, enriched	405	9.7	10.6	67.1
Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)	340	13.2	2.5	72
Wheat flour, whole-grain, soft wheat	332	9.6	2	74.5
Wheat flours, bread, unenriched	361	12	1.7	72.5
Wheat germ, crude	360	23.2	9.7	51.8
Wheat, durum	339	13.7	2.5	71.1
Wheat, hard red spring	329	15.4	1.9	68
Wheat, hard red winter	327	12.6	1.5	71.2
Wheat, hard white	342	11.3	1.7	75.9
Wheat, khorasan, cooked	132	5.7	0.83	27.6
Wheat, khorasan, uncooked	337	14.5	2.1	70.6
Wheat, soft red winter	331	10.4	1.6	74.2
Wheat, soft white	340	10.7	2	75.4
Wheat, sprouted	198	7.5	1.3	42.5
Wild rice, cooked	101	4	0.34	21.3
Wild rice, dry, raw	359	12.8	1.7	75.7
Wild rice, raw	357	14.7	1.1	74.9

Values per 100 g of food as listed in USDA FoodData Central.

Reading this table

Every value is for 100 grams of the food as described — raw, cooked, drained and so on — so the same food can appear several times in different forms. Open a food to see vitamins and minerals, % Daily Values and common portion weights.

Sources

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (fdc.nal.usda.gov).

Cereal Grains and Pasta

Reading this table

Other food groups

Sources