Tapioca PearlsDry Tapioca Pearls280.0060.00100.001024.80.94NANANA0.250.053
CornstarchCornstarch26.20.0130.00200.0070240NANANA0.240.068
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.60.40.01400.014021.600000.481.76
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked76.30.140.0190.0050.05021NANANANANA3.05
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1010.10.0190.0020.029021.7NANANANANA5.1
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
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked270.150.030.0020.051022NANANANA0.761.84
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.4
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry280.230.0320.0080.085021NANANANA1.23.2
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked280.150.0390.0070.032022NANANANA0.781.8
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched280.150.0390.0070.032022NANANANANA1.8
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched770.150.0390.0070.032022NANANANANA1.8
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked770.150.0390.0070.032022NANANANANA1.8
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1030.20.040.0030.068021.70.052NANANA1.032.1
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry29.80.210.040.0050.061022.2NANANANANA4.28
Enriched SemolinaSemolina, enriched27.80.290.0420.010.11020.2NANANANA1.13.52
SemolinaSemolina, unenriched27.80.290.0420.010.11020.2NANANANA1.13.52
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.75
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
Wheat FlourUnenriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.84
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.13
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched770.160.0440.0080.035022NANANANANA1.83
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked770.160.0440.0080.035022NANANANA0.231.83
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched27.80.160.0440.0080.036022NANANANA0.391.84
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched27.80.160.0440.0080.036022NANANANANA1.84
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.95
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched27.40.180.0490.0080.040220.0330.0050.0050.0220.361.95
RiceRaw Regular Long-grain White Rice27.40.180.0490.0080.040220.033NANANA0.361.95
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.7
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.1
Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.73
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.06
Cooked KamutCooked Khorasan Wheat75.80.630.058NANA0212.33NANANA3.264.33
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked770.220.0590.010.048021.70.038NANANA0.312.07
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt770.220.0590.010.048021.70.038NANANA0.312.07
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
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.6
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.6
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.8
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.52
SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.3
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.5
Pearled BarleyCooked Pearled Barley81.30.360.0760.0170.160230.23NANANA3.11.84
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
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.1
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.1
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.9
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour560.560.0840.0070.18021.300000.781.8
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.7
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.73
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.04
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.8
Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.63
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.85
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.14
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.9
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.67
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg80.60.790.110.0440.37020.3NANANANANA3.52
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.3
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.94
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.62
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.9
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.9
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.04
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.53
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.24
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.8
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.95
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.67
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.35
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.07
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.07
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.66
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.9
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.272
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.05
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.02
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.4
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.06
Yellow Canned HominyHominy, canned, yellow1391.220.170.0170.54020NANANANA3.472.06
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.6
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.23
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.9
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.84
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.67
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.77
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.23
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.86
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.2
OatsOats25.71.770.310.0290.62017NANANANA2.724.34
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.65
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.63
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.03
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.43
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.03
Macronutrients in Top 100 Cereals with the lowest Saturated Fat 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 Saturated Fat per 100 calories.
Top 5 cereals with least amount of saturated fat per 100 calories are:
- Dry Tapioca Pearls
- Cornstarch
- Prepared instant Long-grain White Rice, enriched
- Cooked Somen Japanese Noodles
- Cooked Soba Japanese Noodles