Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.67
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1010.10.0190.0020.029021.7NANANANANA5.1
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.83
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.95
Cooked Rice NoodlesRice noodles, cooked930.190.0210.0040.018022.20.028NANANA0.931.66
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.07
Cooked CouscousCouscous, cooked89.30.140.0260.0030.054020.70.089NANANA1.253.4
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.95
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.67
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.23
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.1
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.33
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
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.66
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.8
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.23
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.7
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
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.06
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.3
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
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.3
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.86
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.4
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.94
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.13
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.35
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.9
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
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.6
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 AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.65
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.9
OatsOats25.71.770.310.0290.62017NANANANA2.724.34
Macronutrients in Top 40 Whole Cereals with the lowest Energy content per 100 kcal
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by least amount of Energy per 100 calories.
Top 5 whole cereals with least amount of energy per 100 calories are:
- Cooked Buckwheat Groats
- Cooked Soba Japanese Noodles
- Cooked Teff
- Cooked Wild Rice
- Cooked Rice Noodles