Cooked Oat BranOat bran, cooked1593.40.650.061.3045.4NANANANA10.312.7
White Canned HominyHominy, canned, white2863.50.490.0481.54056.66NANANA9.925.87
Yellow Canned HominyHominy, canned, yellow2863.50.490.0481.54056.6NANANANA9.925.87
Boiled BulgurCooked Bulgur3290.950.170.0160.37073.70.4NANANA1812.2
Boiled BuckwheatCooked Buckwheat Groats3652.460.530.0560.690793.570.40.791.610.713.4
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3850.750.150.0120.26083.70.2NANANA3.978
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3930.40.0750.0080.12085NANANANANA20
Cooked TeffTeff, cooked4012.58NANANA079NANANANA1115.4
Cooked Wild RiceWild rice, cooked4011.350.190.380.47084.72.90.790.791.37.1416
Cooked Rice NoodlesRice noodles, cooked4290.790.0910.0160.0750950.12NANANA3.977.1
Cooked CouscousCouscous, cooked4450.640.120.0120.240920.4NANANA5.5615
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.2
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.1614
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.5
Pearled BarleyCooked Pearled Barley4881.750.370.0830.7701121.1NANANA158.97
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.3511
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.5
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.5
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4923.90.560.221.80100NANANANANA17.3
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared49220.06700.067010600002.48.65
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.4
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.522
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked5161.10.310.0520.2501120.2NANANA1.610.7
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt5161.10.310.0520.2501120.2NANANA1.610.7
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5160.830.230.040.180113NANANANANA9.45
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5160.830.230.040.180113NANANANA1.29.45
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched5160.750.20.0360.160114NANANANANA9.37
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked5160.750.20.0360.160114NANANANANA9.37
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5162.50.360.120.90104NANANANANA18
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5200.710.0990.0240.260109NANANANANA16
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.8
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant5991.07NANANANA134NANANANA3.5712.7
Cooked PastaPasta, cooked, unenriched, without added salt6273.70.70.0951.1701222.220.120.160.367.1423
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.323
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7103.970.60.0521.25015100005.5612.7
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.7
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.7
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA31433
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.7
Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.353
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.149463
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.642
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.461
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA5238
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.750
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA57
TriticaleTriticale13348.31.450.243.40286NANANANANA51.8
RyeRye grain13416.470.780.432.603013.90.440.642.86041
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.558
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.3
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.4
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.4
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.8
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.445
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.6
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.7
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.6
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.574743
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.3
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.555
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.5
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry14133.20.460.121.20294NANANANA1745
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.6
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.839
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.5
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked14212.060.560.0950.450314NANANANA1125.8
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched14212.060.560.0950.450314NANANANANA25.8
Tapioca PearlsDry Tapioca Pearls14210.0790.020.0040.008035213.3NANANA3.570.75
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.5
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched14292.30.630.110.510315NANANANA5.5626.2
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched14292.30.630.110.510315NANANANANA26.2
Enriched SemolinaSemolina, enriched14294.170.60.151.560289NANANANA15.550.3
SemolinaSemolina, unenriched14294.170.60.151.560289NANANANA15.550.3
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.492
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA2841
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.5
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.6
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.8
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.7
Dry Rice NoodlesRice noodles, dry14452.220.610.10.4903180.48NANANA6.3523.6
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.741
Wheat FlourUnenriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.741
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.4
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched14492.60.710.120.5803170.480.0790.0790.325.1628.3
RiceRaw Regular Long-grain White Rice14492.60.710.120.5803170.48NANANA5.1628.3
Rice FlourUnenriched White Rice Flour14535.641.530.271.2403180.48NANANA9.5323.6
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.330
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.8
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.856
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked14692.20.440.0320.750324NANANANA1127
SeitanVital wheat gluten14697.341.080.193.03054.70NANANA2.4298
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.654
Dry PastaDry Unenriched Pasta147261.10.0952.14029610.60.440.481.912.751.8
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA4253
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry14844.11.170.0671.203211.30.0790.440.837.1430
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry14844.11.170.0671.203211.30.0790.440.837.1430
Dry CouscousCouscous, dry14922.540.460.0480.950307NANANANA2050.6
MilletRaw Millet150016.72.870.4780289NANANANA33.743.7
Macronutrients in Top 100 Cereals with the lowest Energy content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Energy per 14 ounces.
Top 5 cereals with least amount of energy per 14 ounces are:
- Cooked Oat Bran
- White Canned Hominy
- Yellow Canned Hominy
- Cooked Bulgur
- Cooked Buckwheat Groats