Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.524
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.17
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.17
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.311
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.811
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3090.590.120.0090.2065.20.15NANANA3.16.25
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.3
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.3512
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.5
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.97
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.2
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.7510
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.85
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA711
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.7
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.1
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.1
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.5
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.27
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.6
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.26
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.213
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2310.440.120.0210.095066.3NANANANANA5.45
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.2
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2310.480.130.0230.11066NANANANA0.695.5
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2310.440.120.0210.095066.3NANANANANA5.45
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.2
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.6
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2310.480.130.0230.11066NANANANANA5.5
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.16
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.7713
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.8512
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant1990.54NANANANA67.3NANANANA1.86.36
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.411
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.6811
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1681.680.250.0220.53063.800002.355.36
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.3
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.6
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA10611
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.821
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.7
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.7
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.7
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA1114
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.7
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.3
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.7
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA13
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.513
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.18
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA12
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.7
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.43
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.8
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.92
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.6
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.13
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.9310
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.35
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.45
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.8412
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.6
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry84.30.680.0970.0240.25062.4NANANANA3.629.56
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.25
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.27
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked83.80.440.120.020.096066.3NANANANA2.355.45
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched83.80.440.120.020.096066.3NANANANANA5.45
Tapioca PearlsDry Tapioca Pearls83.80.0170.0040.0010.002074.32.8NANANA0.750.16
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.04
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched83.30.480.130.0230.11066NANANANA1.175.5
SemolinaSemolina, unenriched83.30.880.130.0310.33060.7NANANANA3.2510.6
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.3
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched83.30.480.130.0230.11066NANANANANA5.5
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.76
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.54
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.73
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.3711
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.2
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.98
Wheat FlourUnenriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.5
Dry Rice NoodlesRice noodles, dry82.40.460.130.0210.10660.099NANANA1.34.9
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.86
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.74
RiceRaw Regular Long-grain White Rice820.540.150.0250.12065.70.099NANANA1.075.86
Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.88
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.16
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.5411
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.5
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked810.450.090.0060.15066.2NANANANA2.275.52
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.4961
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.411
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.5
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.8
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.02
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.02
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA410
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.75
Macronutrients in Top 100 Cereals with the lowest Energy content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Energy per 300 calories.
Top 5 cereals with least amount of energy per 300 calories are:
- Cooked Oat Bran
- Yellow Canned Hominy
- White Canned Hominy
- Cooked Bulgur
- Cooked Buckwheat Groats