Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.5
Cooked Wild RiceWild rice, cooked4011.350.190.380.47084.72.90.790.791.37.1416
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.7
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.4
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.7
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.445
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.461
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.3
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.492
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA5238
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.4
Wheat FlourUnenriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.741
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.741
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.7
SeitanVital wheat gluten14697.341.080.193.03054.70NANANA2.4298
TriticaleTriticale13348.31.450.243.40286NANANANANA51.8
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.8
Cooked TeffTeff, cooked4012.58NANANA079NANANANA1115.4
Tapioca PearlsDry Tapioca Pearls14210.0790.020.0040.008035213.3NANANA3.570.75
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.558
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.522
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA4253
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5162.50.360.120.90104NANANANANA18
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.642
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.5
SemolinaSemolina, unenriched14294.170.60.151.560289NANANANA15.550.3
Enriched SemolinaSemolina, enriched14294.170.60.151.560289NANANANA15.550.3
Watermelon Seed KernelsDried Watermelon Seed Kernels221118839NA112060.8NANANANANA112
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt245722523.60.31148081.7NANANANA45.668.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt231019820.70.2713009611NANANA4476.7
Sunflower SeedsDried Sunflower Seed Kernels231820417.70.2491079.410.4NANA9.923482.5
Sunflower Seed ButterSunflower Seed Butter no Salt244921918.60.238.6093420041.722.668.6
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.3
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.4
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels225019126.71.448201031.9NANANA6767.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.234681
Sesame FlourHigh fat Sesame Flour208814720.61.163.40106NANANANANA122
TahiniSesame Butter from Roasted Kernels2362213301.6920841.94NANANA3767.5
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds17707714.60.3134.80213NANANANA7373.6
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2278195340.4477.8058.45.10.280.284.5225.8118
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.524120
Lotus SeedsRaw Lotus Seeds3532.10.350.111.13068.6NANANANANA16.4
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.3716125
FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.6
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.6
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted82210.72.91.34.40159NANANANA2424.6
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled6679.132.461.123.740127NANANANA1921
RyeRye grain13416.470.780.432.603013.90.440.642.86041
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.574743
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.839
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.149463
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant5991.07NANANANA134NANANANA3.5712.7
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched14212.060.560.0950.450314NANANANANA25.8
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked14212.060.560.0950.450314NANANANA1125.8
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked5160.750.20.0360.160114NANANANANA9.37
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched5160.750.20.0360.160114NANANANANA9.37
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched14292.30.630.110.510315NANANANANA26.2
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched14292.30.630.110.510315NANANANA5.5626.2
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5160.830.230.040.180113NANANANA1.29.45
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5160.830.230.040.180113NANANANANA9.45
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt5161.10.310.0520.2501120.2NANANA1.610.7
RiceRaw Regular Long-grain White Rice14492.60.710.120.5803170.48NANANA5.1628.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched14492.60.710.120.5803170.480.0790.0790.325.1628.3
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked5161.10.310.0520.2501120.2NANANA1.610.7
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared49220.06700.067010600002.48.65
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry14844.11.170.0671.203211.30.0790.440.837.1430
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.5
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry14844.11.170.0671.203211.30.0790.440.837.1430
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.5
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked14692.20.440.0320.750324NANANANA1127
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3850.750.150.0120.26083.70.2NANANA3.978
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.8
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.2
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.330
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.3511
Dry Rice NoodlesRice noodles, dry14452.220.610.10.4903180.48NANANA6.3523.6
Cooked Rice NoodlesRice noodles, cooked4290.790.0910.0160.0750950.12NANANA3.977.1
Rice FlourUnenriched White Rice Flour14535.641.530.271.2403180.48NANANA9.5323.6
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.7
Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.353
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.856
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.5
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.555
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.8
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.6
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.323
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4923.90.560.221.80100NANANANANA17.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.6
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.4
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7103.970.60.0521.25015100005.5612.7
Dry PastaDry Unenriched Pasta147261.10.0952.14029610.60.440.481.912.751.8
Cooked PastaPasta, cooked, unenriched, without added salt6273.70.70.0951.1701222.220.120.160.367.1423
OatsOats154427.44.830.449.620263NANANANA4267
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.858
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.7
Cooked Oat BranOat bran, cooked1593.40.650.061.3045.4NANANANA10.312.7
Glazed WalnutsNuts, walnuts, glazed198414214NANA0189128NANANA14.333
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.4
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.34280
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.5
Macronutrients in Cereals & Nuts sorted by name per 14 oz
In the above table you can find and compare the amount of macronutrients per 14 ounces in all cereals & nuts , sorted by Name.