Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.6517
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.6
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.715
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7
Glazed WalnutsNuts, walnuts, glazed10035.73.57NANA047.632NANANA3.68.28
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted24920.290.050.460112NANANANANA7.4
TahiniSesame Butter from Roasted Kernels84456.330.3419.40180.41NANANA7.814.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.77
Tapioca PearlsDry Tapioca Pearls1400.0280.0070.0010.00301244.68NANANA1.260.27
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.81102
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.3
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.5
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.2
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.2
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.335
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA1515
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.617
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.4
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.3
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA9936
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.7
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.6
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3272.50.370.0620.580110NANANANANA9.4
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.3
Toasted Dried CoconutToasted Dried Coconut Meat84.539.735.2NA0.43037.5NANANANANA4.48
OatsOats1298.871.560.143.1085NANANANA13.621.7
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.415
Blanched HazelnutsBlanched Hazelnuts Or Filberts79.548.63.70.0464.37013.52.770.0560.0562.668.7411
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed7350.544.8NA0.55015.7NANANANANA3.87
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.15
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.2
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.511
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.8
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.38
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.7
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.98
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.8
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.4
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.2
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.2
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA2919
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.4618
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.4
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.314
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.63
Cooked TeffTeff, cooked4953.2NANANA098NANANANA1419
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.5
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.614
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2792.80.420.0360.88010600003.98.94
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA2214
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.08
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.6
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.5
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.2
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.13
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.6626
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.54
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.08
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.6
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.4
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.541519
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.7
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.64
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.410
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.5
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.519
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.7
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.4
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.3
Almond pasteNuts, almond paste10930.32.870.226.105239.6NANANA5.249.83
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7052.65.060.7215.809.12.780.0280.0282.736.646.43
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.410
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.8
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA1013
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8931.70.250.0450.40113NANANANANA7.32
CornstarchCornstarch1310.0660.01200.03301200NANANA1.20.34
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.4
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.218
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.711
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.671320
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.3
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.515
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.3
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA1016
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.6
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.2517
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.3
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.2
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.7
Macronutrients in Cereals & Nuts sorted by name per 500 kcal
In the above table you can find and compare the amount of macronutrients per 500 calories in all cereals & nuts , sorted by Name.