Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.03
Yellow Canned HominyHominy, canned, yellow1391.220.170.0170.54020NANANANA3.472.06
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.06
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.7
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.67
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1030.20.040.0030.068021.70.052NANANA1.032.1
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1010.10.0190.0020.029021.7NANANANANA5.1
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.95
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.83
Cooked Rice NoodlesRice noodles, cooked930.190.0210.0040.018022.20.028NANANA0.931.66
Cooked CouscousCouscous, cooked89.30.140.0260.0030.054020.70.089NANANA1.253.4
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.07
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.95
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.67
Pearled BarleyCooked Pearled Barley81.30.360.0760.0170.160230.23NANANA3.11.84
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.23
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.37
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.37
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.60.40.01400.014021.600000.481.76
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg80.60.790.110.0440.37020.3NANANANANA3.52
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.1
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.33
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt770.220.0590.010.048021.70.038NANANA0.312.07
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked770.160.0440.0080.035022NANANANA0.231.83
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked770.150.0390.0070.032022NANANANANA1.8
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked770.220.0590.010.048021.70.038NANANA0.312.07
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.52
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched770.160.0440.0080.035022NANANANANA1.83
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched770.150.0390.0070.032022NANANANANA1.8
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked76.30.140.0190.0050.05021NANANANANA3.05
Cooked KamutCooked Khorasan Wheat75.80.630.058NANA0212.33NANANA3.264.33
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.02
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant66.20.18NANANANA22.4NANANANA0.62.1
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.67
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.66
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour560.560.0840.0070.18021.300000.781.8
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.8
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.2
Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.73
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.03
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.22
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.9
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.7
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.23
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.9
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.77
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.9
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry29.80.210.040.0050.061022.2NANANANANA4.28
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.3
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.06
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.04
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.9
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.14
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.6
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.3
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.86
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.04
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.4
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.1
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.94
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.8
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.53
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry280.230.0320.0080.085021NANANANA1.23.2
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.75
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.13
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.1
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched280.150.0390.0070.032022NANANANANA1.8
Tapioca PearlsDry Tapioca Pearls280.0060.00100.001024.80.94NANANA0.250.053
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked280.150.0390.0070.032022NANANANA0.781.8
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.35
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.43
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched27.80.160.0440.0080.036022NANANANANA1.84
Enriched SemolinaSemolina, enriched27.80.290.0420.010.11020.2NANANANA1.13.52
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched27.80.160.0440.0080.036022NANANANA0.391.84
SemolinaSemolina, unenriched27.80.290.0420.010.11020.2NANANANA1.13.52
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.85
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.9
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.73
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.07
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.24
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.272
Wheat FlourUnenriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.84
Dry Rice NoodlesRice noodles, dry27.50.150.0420.0070.0340220.033NANANA0.441.63
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.84
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched27.40.180.0490.0080.040220.0330.0050.0050.0220.361.95
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.6
RiceRaw Regular Long-grain White Rice27.40.180.0490.0080.040220.033NANANA0.361.95
Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.63
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.05
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.62
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.84
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked270.150.030.0020.051022NANANANA0.761.84
SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.3
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.65
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.5
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.6
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.482
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.482
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.4
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.9
Macronutrients in Top 100 Cereals with the lowest Energy content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Energy per 100 calories.
Top 5 cereals with least amount of energy per 100 calories are:
- Cooked Oat Bran
- Yellow Canned Hominy
- White Canned Hominy
- Cooked Bulgur
- Cooked Buckwheat Groats