NutriBasesNutrition Intelligence

Catalog

Grains & Bread

Grains and breads are the main carbohydrate and energy source in most eating patterns, with moderate protein and very little fat. Whole grains add fiber, B vitamins, iron, magnesium, selenium, and zinc, while refined grains lose the bran and germ in milling. In the United States most refined grains are enriched with thiamin, riboflavin, niacin, folic acid, and iron.

Shortcuts: the highest-protein picks in grains & bread · browse eggs & dairy · continue to legumes & soy.

937Foods trackedin this category
339Average calorieskcal per 100 g
7.7Average proteing per 100 g
75.2 gMost proteinVital Wheat Gluten

Nutritional highlights

  • Main source of carbohydrate and food energy in most diets
  • Whole grains keep the fiber, magnesium, and vitamin E of the bran and germ
  • Enriched refined grains contribute folic acid, B vitamins, and iron
  • Naturally low in fat and cholesterol free

How to choose well

Dietary guidelines suggest making at least half of your grains whole: look for a whole grain such as whole wheat, oats, or brown rice listed first on the ingredient list. Fiber, added sugar, and sodium vary widely between similar breads and cereals, so labels are worth comparing.

Storage & handling

Store dry grains in airtight containers in a cool, dry pantry; whole-grain flours and brown rice keep best in the refrigerator or freezer because their natural oils can turn rancid at room temperature.

Smart pairing

Combining grains with legumes, as in rice with beans or hummus with whole wheat pita, supplies the full range of essential amino acids from plants.

All grains & bread (per 100 g)

937 foods · click a column to sort
Food ↑ Cal Protein g Fat g Carbs g Fiber g
Amaranth Grain, Cooked 102 3.8 1.6 18.7 2.1
Amaranth Grain, Uncooked 371 13.6 7 65.3 6.7
Andrea'S 257 5.7 8.2 40.2 2.9
Archway Home Style Cookies 468 5.2 17.6 72.2 1.8
Archway Home Style Cookies 424 4.7 11.1 76.2 1.1
Archway Home Style Cookies, Chocolate Chip Ice Box 497 4.3 24.4 65 2
Archway Home Style Cookies, Coconut Macaroon 460 3 22.6 61.2 5.1
Archway Home Style Cookies, Date Filled Oatmeal 400 4.7 12.1 68.2 2.1
Archway Home Style Cookies, Dutch Cocoa 431 4.5 15 69.4 2.6
Archway Home Style Cookies, Frosty Lemon 430 4.4 17.1 64.8 0.7
Archway Home Style Cookies, Iced Molasses 420 3.5 14.4 69.1 1
Archway Home Style Cookies, Iced Oatmeal 435 4.9 16.5 66.8 2
Archway Home Style Cookies, Molasses 403 4.3 12.1 69.4 1.2
Archway Home Style Cookies, Oatmeal 421 5.5 14.1 68.2 2.9
Archway Home Style Cookies, Oatmeal Raisin 406 5.2 12.1 69.3 2.7
Archway Home Style Cookies, Old Fashioned Molasses 406 4.3 11.8 70.6 1.1
Archway Home Style Cookies, Peanut Butter 480 9 24.3 58.5 2.8
Archway Home Style Cookies, Raspberry Filled 400 4.4 13.3 65.9 2.2
Archway Home Style Cookies, Strawberry Filled 400 4.4 13.3 65.9 2.2
Archway Home Style Cookies, Sugar Free Oatmeal 442 5.5 20.9 67.2 1.9
Arrowroot Flour 357 0.3 0.1 88.2 3.4
Artificial Blueberry Muffin Mix, Dry 407 4.7 8.7 77.5 —
Bagels, Cinnamon-Raisin 274 9.8 1.7 55.2 2.3
Bagels, Cinnamon-Raisin 294 10.6 1.8 59.3 2.5
Bagels, Egg 278 10.6 2.1 53 2.3
Bagels, Multigrain 241 9.9 1.2 47.5 6.2
Bagels, Oat Bran 255 10.7 1.2 53.3 3.6
Bagels, Plain 264 10.6 1.3 52.4 1.6
Bagels, Plain 287 11.1 1.4 57.4 1.8
Bagels, Plain 275 10.5 1.6 53.4 2.3
Bagels, Plain 275 10.5 1.6 53.4 2.3
Bagels, Plain 275 10.5 1.6 53.4 2.3
Bagels, Wheat 250 10.2 1.5 48.9 4.1
Bagels, Whole Grain White 255 9.3 0 54.5 4.7
Barley Flour Or Meal 345 10.5 1.6 74.5 10.1
Barley Malt Flour 361 10.3 1.8 78.3 7.1
Barley, Hulled 354 12.5 2.3 73.5 17.3
Barley, Pearled 352 9.9 1.2 77.7 15.6
Barley, Pearled 123 2.3 0.4 28.2 3.8
Biscuits, Mixed Grain 263 6.1 5.6 47.4 —
Biscuits, Plain Or Buttermilk 338 6.2 11 53.9 1.3
Biscuits, Plain Or Buttermilk 307 6.7 10.6 46.3 0.7
Biscuits, Plain Or Buttermilk 324 6.8 11.2 49.1 2.8
Biscuits, Plain Or Buttermilk 353 7 16.3 44.6 1.5
Biscuits, Plain Or Buttermilk 428 8 15.4 63.4 2.1
Biscuits, Plain Or Buttermilk 335 7.3 12.1 48.4 1.8
Biscuits, Plain Or Buttermilk 270 6.7 7.8 43.7 2
Biscuits, Plain Or Buttermilk 319 7.8 9.1 51.6 2.3
Bread 374 7.1 17.1 47.8 0.7
Bread 265 13.4 4.2 43.3 7.4
Bread 272 10.8 2.4 51.9 2.2
Bread 245 12.1 2.2 43.8 3
Bread, Banana 326 4.3 10.5 54.6 1.1
Bread, Boston Brown 195 5.2 1.5 43.3 4.7
Bread, Chapati Or Roti 297 11.3 7.5 46.4 4.9
Bread, Chapati Or Roti 299 7.9 9.2 46.1 9.7
Bread, Cheese 408 10.4 20.8 44.8 2.1
Bread, Cinnamon 253 7.1 5.3 44.4 3.5
Bread, Cornbread 418 7 12.2 69.5 6.5
Bread, Cornbread 418 7 12.2 69.5 6.5
Bread, Cornbread 330 6.6 9.6 54.5 2.3
Bread, Cornbread 266 6.7 7.1 43.5 —
Bread, Cracked-Wheat 260 8.7 3.9 49.5 5.5
Bread, Crumbs 383 14.1 5.5 68.5 4.9
Bread, Crumbs 395 13.4 5.3 72 4.5
Bread, Egg 287 9.5 6 47.8 2.3
Bread, Egg 315 10.5 6.6 52.6 2.5
Bread, French Or Vienna 239 8.3 1 49.1 4.2
Bread, French Or Vienna 319 13 2.1 61.9 3.1
Bread, Gluten-Free 320 3.1 10.7 52.8 3.5
Bread, Gluten-Free 248 4.3 5.2 45.8 4.3
Bread, Gluten-Free 298 5.4 8 51.2 5.5
Bread, Gluten-Free 309 7.3 9.3 49.1 4.9
Bread, Irish Soda 290 6.6 5 56 2.6
Bread, Italian 259 9.5 2.7 48.1 2.1
Bread, Multi-Grain 288 14.5 4.6 47.1 8.1
Bread, Naan 291 9.6 5.7 50.4 2.2
Bread, Naan 286 10.2 6.7 46.2 4.8
Bread, Oat Bran 236 10.4 4.4 39.8 4.5
Bread, Oat Bran 259 11.4 4.8 43.7 4.9
Bread, Oatmeal 269 8.4 4.4 48.5 4
Bread, Oatmeal 292 9.2 4.8 52.7 4.3
Bread, Pan Dulce 367 9.4 11.6 56.4 2.3
Bread, Paratha 326 6.4 13.2 45.4 9.6
Bread, Pita 275 9.1 1.2 55.7 2.2
Bread, Pita 275 9.1 1.2 55.7 2.2
Bread, Pita 262 9.8 1.7 55.9 6.1
Bread, Potato 266 12.5 3.1 47.1 6.3
Bread, Pound Cake Type 390 7.1 17.5 51.3 1.7
Bread, Protein 270 13.2 2.4 48.1 3.3
Bread, Pumpernickel 250 8.7 3.1 47.5 6.5
Bread, Raisin 274 7.9 4.4 52.3 4.3
Bread, Raisin 297 8.6 4.8 56.9 4.7
Bread, Raisin 274 7.9 4.4 52.3 4.3
Bread, Reduced-Calorie 201 8 3.2 41.3 12
Bread, Reduced-Calorie 239 9.5 3.8 49.2 14.3
Bread, Reduced-Calorie 210 7.6 3.5 43.3 —
Bread, Reduced-Calorie 203 9.1 2.9 40.5 12
Bread, Reduced-Calorie 217 13.3 2.9 42.5 11.1
Bread, Reduced-Calorie 207 8.7 2.5 44.3 9.7
Bread, Rice Bran 243 8.9 4.6 43.5 4.9
Bread, Rice Bran 264 9.7 5 47.3 5.3
Bread, Roll 318 10.7 5.8 55.8 2.2
Bread, Rye 259 8.5 3.3 48.3 5.8
Bread, Rye 284 9.4 3.6 53.1 6.4
Bread, Sticks 412 12 9.5 68.4 3
Bread, Stuffing 389 10 4.2 76.7 14.3
Bread, Stuffing 179 2.9 8.8 21.9 2.9
Bread, Stuffing 386 11 3.4 76.2 3.2
Bread, Stuffing 195 2.7 12.1 18.8 0.8
Bread, Wheat 188 13.2 0 33.9 5.3
Bread, Wheat 205 14.3 0 36.8 5.7
Bread, Wheat 274 10.7 4.5 47.5 4
Bread, Wheat 313 13 4.3 55.8 4.7
Bread, White 267 8.2 3.6 49.6 2.3
Bread, White 293 9 4 54.4 —
Bread, White 266 8.9 3.3 49.4 2.7
Bread, White 290 9 4 54.5 2.9
Bread, White 274 7.7 2.6 53.6 2
Bread, White 285 7.9 5.7 49.6 2
Bread, White 270 9.4 3.6 49.2 2.3
Bread, White Wheat 238 10.7 2.2 43.9 9.2
Bread, Whole-Wheat 252 12.5 3.5 42.7 6
Bread, Whole-Wheat 306 16.3 4.1 51.2 7.5
Bread, Whole-Wheat 278 8.4 5.4 51.4 6
Bread, Whole-Wheat 305 9.2 5.9 56.4 6.7
Bread, Whole-Wheat 254 12.3 3.6 43.1 6
Buckwheat 343 13.3 3.4 71.5 10
Buckwheat Flour, Whole-Groat 335 12.6 3.1 70.6 10
Buckwheat Groats, Roasted 346 11.7 2.7 75 10.3
Buckwheat Groats, Roasted 92 3.4 0.6 19.9 2.7
Buckwheat, Whole Grain 356 11.1 3 71.1 4.1
Bulgur, Cooked 83 3.1 0.2 18.6 4.5
Bulgur, Dry 342 12.3 1.3 75.9 12.5
Bulgur, Dry 372 11.8 2.4 75.9 11.7
Cake 264 2.4 12.5 38 0.5
Cake, Angelfood 258 5.9 0.8 57.8 1.5
Cake, Angelfood 257 6.1 0.3 58.7 0.2
Cake, Boston Cream Pie 252 2.4 8.5 42.9 1.4
Cake, Cheesecake 321 5.5 22.5 25.5 0.4
Cake, Cheesecake 274 5.5 12.7 35.5 1.9
Cake, Chocolate 371 5.3 15.1 53.4 1.6
Cake, Chocolate 389 3.5 20.1 52.8 2.2
Cake, Coffeecake 339 7 15.2 44.3 1
Cake, Coffeecake 418 6.8 23.3 46.7 2
Cake, Coffeecake 331 5 10.8 53.8 2
Cake, Coffeecake 311 5.2 10.2 51.5 2.5
Cake, Coffeecake 318 5.5 9.6 52.8 1.2
Cake, Coffeecake 418 6.8 23.3 46.7 2
Cake, Fruitcake 324 2.9 9.1 61.6 3.7
Cake, Gingerbread 437 4.4 13.8 74.6 1.7
Cake, Gingerbread 356 3.9 16.4 49.2 —
Cake, Pineapple Upside-Down 319 3.5 12.1 50.5 0.8
Cake, Pound 418 6.6 21.7 48.9 1
Cake, Pound 353 5 14 53.6 0.6
Cake, Pound 283 5.4 1.2 61 1.1
Cake, Pound 389 5.2 17.9 52.5 1
Cake, Pound 389 5.2 17.9 52.5 1
Cake, Pudding-Type 423 3.9 9.5 80.9 0.7
Cake, Pudding-Type 415 5.1 9.8 79.2 —
Cake, Pudding-Type 391 4.6 8.1 80.2 2.3
Cake, Pudding-Type 423 4 9.8 80 0.7
Cake, Pudding-Type 423 3.9 9.5 81 0.7
Cake, Shortcake 346 6.1 14.2 48.5 —
Cake, Snack Cakes 412 3.7 11.1 74.3 14.9
Cake, Snack Cakes 409 3.7 13 69.4 14.9
Cake, Snack Cakes 399 3.6 15.9 60.3 3.2
Cake, Snack Cakes 374 3.5 11.5 64 1
Cake, Sponge 290 5.4 2.7 61 0.5
Cake, Sponge 297 7.3 4.3 57.7 —
Cake, White 356 4.4 10.3 63.2 1
Cake, White 397 3 8.4 79.6 —
Cake, White 357 5.4 12.4 57.2 0.8
Cake, Yellow 361 5.3 14.6 53 0.7
Cake, Yellow 404 4.7 5.5 84.1 1.3
Cake, Yellow 379 3.2 17.8 55.4 1.5
Cake, Yellow 391 3 17.9 56.2 0.3
Cake, Yellow 374 3.7 3.5 81.9 1.2
Cake, Yellow 432 4.4 11.6 78.1 1.1
Cereals Ready-To-Eat 400 7.1 3.3 84.7 4.3
Cereals Ready-To-Eat 371 11.4 2.9 81.5 11.4
Cereals Ready-To-Eat 390 9.8 8.8 70.9 11.2
Cereals Ready-To-Eat 405 3.3 3.5 87.2 3.8
Cereals Ready-To-Eat 390 10.2 3.4 79.8 16.9
Cereals Ready-To-Eat 384 8.9 5.9 76.6 11.1
Cereals Ready-To-Eat 400 7.1 5 82.8 5.8
Cereals Ready-To-Eat 395 6.5 5.3 81.6 4.7
Cereals Ready-To-Eat 376 7.6 5.6 80.1 9.1
Cereals Ready-To-Eat 413 8.5 8.7 77.4 7.4
Cereals Ready-To-Eat, Alpen 352 11.2 3.3 75.7 9.1
Cereals Ready-To-Eat, Barbara'S Puffins 333 7.4 3.7 84 18.5
Cereals Ready-To-Eat, Familia 388 9.5 6.3 73.8 8.5
Cereals Ready-To-Eat, General Mills 372 12.4 6.6 73.2 10.1
Cereals Ready-To-Eat, Granola 489 13.7 24.3 53.9 8.9
Cereals Ready-To-Eat, Health Valley 353 14.4 1.4 78.2 14.1
Cereals Ready-To-Eat, Malt-O-Meal 396 6.8 4.2 84.9 5
Cereals Ready-To-Eat, Malt-O-Meal 379 7.8 4.9 77.3 6.1
Cereals Ready-To-Eat, Malt-O-Meal 387 8.6 4.5 79.6 6.3
Cereals Ready-To-Eat, Malt-O-Meal 396 4.2 4.2 86.6 1.8
Cereals Ready-To-Eat, Malt-O-Meal 346 6.1 1.1 86.4 0.4
Cereals Ready-To-Eat, Malt-O-Meal 391 4.7 3.2 85.9 2.2
Cereals Ready-To-Eat, Malt-O-Meal 389 4.3 0.9 90.2 1.2
Cereals Ready-To-Eat, Malt-O-Meal 398 4.5 10 74.7 4.4
Cereals Ready-To-Eat, Malt-O-Meal 342 7.6 1.9 80.4 10.2
Cereals Ready-To-Eat, Malt-O-Meal 443 4.9 11.5 79.9 4.7
Cereals Ready-To-Eat, Malt-O-Meal 354 9.1 1.9 81.8 10.9
Cereals Ready-To-Eat, Malt-O-Meal 404 3.9 3.2 90.1 1
Cereals Ready-To-Eat, Malt-O-Meal 385 3.3 0.4 90.6 1.9
Cereals Ready-To-Eat, Malt-O-Meal 387 6.9 3.5 82.8 4.9
Cereals Ready-To-Eat, Malt-O-Meal 389 3.4 4.6 86.8 3.3
Cereals Ready-To-Eat, Malt-O-Meal 401 3.6 5.3 81.6 1.7
Cereals Ready-To-Eat, Malt-O-Meal 379 3.5 1.7 89.7 3.4
Cereals Ready-To-Eat, Malt-O-Meal 370 5.8 0.9 89.7 2.6
Cereals Ready-To-Eat, Malt-O-Meal 390 4.5 2.7 87.3 2.3
Cereals Ready-To-Eat, Malt-O-Meal 425 3.3 12.1 78.3 5
Cereals Ready-To-Eat, Malt-O-Meal 397 4.2 3.4 87.9 1.1
Cereals Ready-To-Eat, Malt-O-Meal 392 3.5 3.7 88.2 2.5
Cereals Ready-To-Eat, Mom'S Best 373 8.2 1.8 80.9 10
Cereals Ready-To-Eat, Mom'S Best 388 8.6 4.5 79.8 6.3
Cereals Ready-To-Eat, Nature'S Path 350 11.9 5.5 75.3 16.6
Cereals Ready-To-Eat, Nature'S Path 467 11.2 18.3 66.1 8.4
Cereals Ready-To-Eat, Oat Bran Flakes 380 10 3 78 8
Cereals Ready-To-Eat, Post 339 10.9 2.1 80.7 14.7
Cereals Ready-To-Eat, Post 401 7.1 5.5 81.2 4.2
Cereals Ready-To-Eat, Post 378 7.9 7.1 74.3 9.3
Cereals Ready-To-Eat, Post 409 7.7 7.3 79.6 5.5
Cereals Ready-To-Eat, Post 403 9 10.5 73 9.7
Cereals Ready-To-Eat, Post 389 10 4.6 80.3 7.1
Cereals Ready-To-Eat, Post 402 4.6 4 86.1 0.8
Cereals Ready-To-Eat, Post 361 11.2 1.8 80.5 13
Cereals Ready-To-Eat, Post 376 9.4 3.7 82 10.2
Cereals Ready-To-Eat, Post 380 5.5 1.7 90.1 5
Cereals Ready-To-Eat, Post 394 7.9 5.1 81.8 7.8
Cereals Ready-To-Eat, Post 399 6.7 4.9 83.3 5.4
Cereals Ready-To-Eat, Post 397 4.8 4.1 85.7 1.6
Cereals Ready-To-Eat, Post 394 6 2.9 86.6 3.2
Cereals Ready-To-Eat, Post 373 8.5 2.9 83.6 10.7
Cereals Ready-To-Eat, Post 337 11.4 2 79 12.4
Cereals Ready-To-Eat, Post 351 11.8 2.1 81.4 12.4
Cereals Ready-To-Eat, Post 352 7.8 1.9 83.8 9.6
Cereals Ready-To-Eat, Post 390 6.6 5 83 4.4
Cereals Ready-To-Eat, Post 399 7 5.4 82 5.2
Cereals Ready-To-Eat, Post Bran Flakes 328 9.9 2.1 80.5 18.3
Cereals Ready-To-Eat, Post Raisin Bran Cereal 324 7.6 1.6 78.9 13.7
Cereals Ready-To-Eat, Quaker 398 4.4 5.1 85.5 2.5
Cereals Ready-To-Eat, Quaker 397 4.5 4.8 85.9 2.6
Cereals Ready-To-Eat, Quaker 417 7.1 9.2 78.7 2.7
Cereals Ready-To-Eat, Quaker 406 4.5 6.1 85 2.3
Cereals Ready-To-Eat, Quaker 383 7 0.9 87.8 1.4
Cereals Ready-To-Eat, Quaker 366 16.3 2.2 76.4 9.4
Cereals Ready-To-Eat, Quaker 372 12.4 5.1 74.9 10.2
Cereals Ready-To-Eat, Quaker 412 9.7 10.4 74.7 9.4
Cereals Ready-To-Eat, Quaker 388 8.4 5.5 80.6 9.6
Cereals Ready-To-Eat, Quaker 407 7.6 7.3 79.7 2.5
Cereals Ready-To-Eat, Quaker 372 11.5 5 75.4 8.6
Cereals Ready-To-Eat, Quaker 348 11.2 2 81 11.8
Cereals Ready-To-Eat, Quaker 373 9.3 4.1 78.6 6.3
Cereals Ready-To-Eat, Quaker 395 4.6 4 87.1 2.6
Cereals Ready-To-Eat, Quaker 331 6.4 4.1 83.7 15.3
Cereals Ready-To-Eat, Quaker 381 6.4 3.4 83.9 3.4
Cereals Ready-To-Eat, Quaker 374 10 4.4 77.7 6.6
Cereals Ready-To-Eat, Quaker 421 10.6 11.6 73.7 10.2
Cereals Ready-To-Eat, Quaker 374 9.1 4.1 79 6.3
Cereals Ready-To-Eat, Quaker 412 3.9 7.6 83.7 2.1
Cereals Ready-To-Eat, Quaker 379 11.4 4.8 77.8 8.3
Cereals Ready-To-Eat, Quaker 379 11.2 4.9 78.1 8.7
Cereals Ready-To-Eat, Quaker 382 10.6 4.6 79.8 8.1
Cereals Ready-To-Eat, Quaker 379 4.6 1.5 88.9 2.6
Cereals Ready-To-Eat, Quaker 382 4.2 1.6 89.9 2.7
Cereals Ready-To-Eat, Quaker 397 4.4 4.8 85.9 2.6
Cereals Ready-To-Eat, Quaker 402 4.4 5.7 85.1 2.5
Cereals Ready-To-Eat, Quaker 418 9.2 11.1 74.7 9.9
Cereals Ready-To-Eat, Quaker 373 9.2 4.1 78.9 6.3
Cereals Ready-To-Eat, Quaker Oatmeal Squares 380 11.3 4.8 78 8.3
Cereals Ready-To-Eat, Ralston Corn Biscuits 376 5.8 1.1 85.8 2.6
Cereals Ready-To-Eat, Ralston Corn Flakes 384 5.9 0.9 88 2.7
Cereals Ready-To-Eat, Ralston Crisp Rice 383 6.7 1.3 86.2 0.7
Cereals Ready-To-Eat, Ralston Crispy Hexagons 379 5.9 1 86.8 1.5
Cereals Ready-To-Eat, Ralston Tasteeos 395 10.7 5.4 76 10.7
Cereals Ready-To-Eat, Rice 402 6.3 0.5 89.8 1.7
Cereals Ready-To-Eat, Sun Country 372 26.6 7.8 58.1 10.2
Cereals Ready-To-Eat, Sun Country 366 31.4 9.6 49.4 11.9
Cereals Ready-To-Eat, Sun Country 200 17.6 5.2 59.5 41.3
Cereals Ready-To-Eat, Uncle Sam Cereal 346 16 11.6 65.8 20.3
Cereals Ready-To-Eat, Wheat 364 14.7 1.2 79.6 4.4
Cereals Ready-To-Eat, Wheat And Bran 385 7.1 5.6 76.2 9.7
Cereals Ready-To-Eat, Wheat Germ 382 29.1 10.7 49.6 15.1
Cereals, Cooked With Water 62 2 0.4 13.7 1.6
Cereals, Cooked With Water 62 2 0.4 13.7 1.6
Cereals, Corn Grits 370 7.7 1.8 79.1 4.6
Cereals, Corn Grits 71 1.7 0.5 14.8 0.8
Cereals, Corn Grits 371 8.8 1.2 79.6 1.6
Cereals, Corn Grits 71 1.7 0.5 14.8 0.8
Cereals, Corn Grits 65 1.2 0.4 13.9 0.7
Cereals, Corn Grits 65 1.2 0.4 13.9 0.7
Cereals, Cream Of Rice 370 6.3 0.5 82.4 0.7
Cereals, Cream Of Rice 52 0.9 0.1 11.5 0.1
Cereals, Cream Of Wheat 50 1.4 0.2 10.5 0.5
Cereals, Cream Of Wheat 366 10.6 1.4 75.5 3.3
Cereals, Cream Of Wheat 56 1.4 0.2 11.7 0.7
Cereals, Cream Of Wheat 52 1.9 0.4 10.1 0.7
Cereals, Cream Of Wheat 359 11.8 1.5 72.6 4.4
Cereals, Cream Of Wheat 56 1.7 0.4 11.2 0.4
Cereals, Cream Of Wheat 55 2 0.4 10.7 1.5
Cereals, Cream Of Wheat 370 10.5 1.5 76.5 3.8
Cereals, Cream Of Wheat 62 1.8 0.2 13.1 0.6
Cereals, Cream Of Wheat 50 1.5 0.2 10.7 0.5
Cereals, Cream Of Wheat 355 11.6 1.4 71.8 4.4
Cereals, Dry 342 11.2 2 75.2 9.5
Cereals, Farina 360 11.6 1.4 73.2 4.2
Cereals, Farina 55 1.8 0.3 10.9 0.8
Cereals, Farina 369 10.6 0.5 78 1.9
Cereals, Farina 53 1.8 0.3 10.9 0.8
Cereals, Malt-O-Meal 363 10.6 0.8 79.6 2.8
Cereals, Malt-O-Meal 365 10.5 0.5 77.2 2.9
Cereals, Malt-O-Meal 368 8.8 0.5 80.5 1.8
Cereals, Malt-O-Meal 47 1.4 0.1 9.2 0.4
Cereals, Malt-O-Meal 365 11.8 0.7 77.3 2.1
Cereals, Malt-O-Meal 48 1.7 0.1 10.1 0.3
Cereals, Oat Bran 43 2 1 7.5 1.7
Cereals, Oats 362 11.9 6.9 69.5 10
Cereals, Oats 68 2.4 1.4 11.7 1.7
Cereals, Oats 369 9.5 4.8 76.1 8
Cereals, Oats 71 2.5 1.5 12 1.7
Cereals, Oats 379 13.2 6.5 67.7 10.1
Cereals, Oats 71 2.5 1.5 12 1.7
Cereals, Oats 96 2.4 1.2 19 2
Cereals, Oats 88 2 1 17.9 1.3
Cereals, Oats 386 9.3 4.7 76.7 7.2
Cereals, Quaker 343 7.3 2.1 78.4 4.2
Cereals, Quaker 366 8.6 4.6 76.7 8.3
Cereals, Quaker 366 8.8 4.8 75.7 22.3
Cereals, Quaker 386 9.8 9.8 69.5 7.7
Cereals, Quaker 390 8.2 10.4 70.5 7
Cereals, Quaker 353 11.3 4.4 72.6 8.5
Cereals, Quaker 334 12.6 2.7 72.6 11.9
Cereals, Quaker 369 8.1 5.6 74.8 4.7
Cereals, Quaker 61 2.1 0.5 13.5 2.2
Cereals, Quaker 61 2.1 0.5 13.5 2.2
Cereals, Quaker 371 13.7 6.9 68.2 9.4
Cereals, Quaker 360 9.1 4 75.7 5.8
Cereals, Quaker 342 9.8 1.6 75.9 4.6
Cereals, Quaker 360 8.8 4.7 74.2 4.3
Cereals, Quaker 355 10.7 4.7 71.1 4.2
Cereals, Quaker 358 11.3 6.1 69.5 8.8
Cereals, Quaker 74 1.6 0.5 16 1.1
Cereals, Quaker 363 9 5.5 73 4.2
Cereals, Quaker 340 9.9 1.7 75.4 5.1
Cereals, Quaker 368 9.2 4.6 76.9 7.2
Cereals, Quaker 361 16.4 6.2 64.3 13
Cereals, Quaker 361 16.5 6.2 64.4 12.6
Cereals, Quaker 387 10.1 9.8 68.6 7.4
Cereals, Quaker 394 12 11 66.7 7.1
Cereals, Quaker 361 16.5 6.3 64.2 13
Cereals, Quaker 379 8.3 6.4 75.4 6
Cereals, Quaker 371 8.8 7 72.4 6.9
Cereals, Quaker 364 17 8 62.9 14.3
Cereals, Quaker 43 2 1 7.5 1.7
Cereals, Quaker 348 8.8 1.2 79.6 4.8
Cereals, Quaker 361 8.8 1.6 79.2 1.6
Cereals, Quaker 369 10.4 5.1 74.5 8.2
Cereals, Quaker 384 8.7 7.6 73.7 6.4
Cereals, Quaker 368 9 4.9 75.7 6.7
Cereals, Quaker 371 13.7 6.9 68.2 9.4
Cereals, Quaker 333 11.8 2 74.8 9.9
Cereals, Quaker 367 16 6.3 67 9.8
Cereals, Quaker 376 10.2 7.5 71.6 8.3
Cereals, Quaker 358 10.3 5.6 72.2 9.7
Cereals, Ready-To-Eat 350 8.8 1.9 79.4 10.3
Cereals, Wheatena 357 13.1 2.9 75.6 12.8
Cereals, Wheatena 56 2 0.5 11.8 2.7
Cereals, Wheatena 59 2 0.5 11.7 2
Chia Seeds, Dry 517 17 32.9 38.3 —
Cinnamon Buns 452 4.5 26.6 48.6 1.2
Continental Mills, Artificially Flavored 418 5.6 10.3 75.6 1.7
Cookie, Butter Or Sugar 503 4.1 23.5 68.8 1.9
Cookie, Chocolate 507 4.5 24.2 67.9 2.3
Cookie, Chocolate-Coated 562 8.1 35.3 52.9 3.5
Cookie, Vanilla With Caramel 489 3.5 25.8 64.1 4.4
Cookies 447 10 22.5 51.1 5
Cookies 483 4.5 20 72.1 1.5
Cookies, Animal 509 3 24.1 70.1 0.9
Cookies, Brownies 345 2.8 9.7 61.6 11.1
Cookies, Brownies 405 4.8 16.3 63.9 2.1
Cookies, Brownies 426 2.9 12.5 80.4 4.2
Cookies, Brownies 434 4 14.9 76.6 —
Cookies, Brownies 466 6.2 29.1 50.2 —
Cookies, Butter 467 6.1 18.8 68.9 0.8
Cookies, Butter 467 6.1 18.8 68.9 0.8
Cookies, Chocolate 440 3.2 19.4 63.3 1.6
Cookies, Chocolate Chip 451 6 17.9 67.5 3
Cookies, Chocolate Chip 492 5.1 24.7 65.4 2
Cookies, Chocolate Chip 444 3.6 19.8 65.8 1.8
Cookies, Chocolate Chip 450 3.9 16.8 73.4 1.6
Cookies, Chocolate Chip 488 5.7 28.4 58.2 —
Cookies, Chocolate Chip 481 5.4 22.6 66.8 2.5
Cookies, Chocolate Chip 497 4.6 25.2 66.1 —
Cookies, Chocolate Chip 451 4 21.3 61 1.5
Cookies, Chocolate Chip 492 4.9 22.6 68.2 1.7
Cookies, Chocolate Chip 488 5.7 28.3 58.4 2.8
Cookies, Chocolate Chip Sandwich 425 2.9 17.7 63.5 0
Cookies, Chocolate Sandwich 436 2.9 13.2 76.2 2.9
Cookies, Chocolate Sandwich 464 5.2 19.1 71 2.9
Cookies, Chocolate Sandwich 481 3.6 26.4 66.4 5.2
Cookies, Chocolate Sandwich 497 4.3 24.5 68.2 2.7
Cookies, Chocolate Sandwich 461 4.5 22.1 68 4.1
Cookies, Chocolate Wafers 433 6.6 14.2 72.7 3.4
Cookies, Coconut Macaroon 460 3 22.6 61.2 5.1
Cookies, Fig Bars 348 3.7 7.3 70.9 4.6
Cookies, Fortune 378 4.2 2.7 84 1.6
Cookies, Fudge 349 5 3.7 78.3 2.8
Cookies, Gingersnaps 416 5.6 9.8 76.9 2.2
Cookies, Gluten-Free 474 2.2 17.9 76 2.5
Cookies, Gluten-Free 541 4.1 30.4 62.8 1.6
Cookies, Gluten-Free 515 0 24.2 74.4 0
Cookies, Gluten-Free 493 2.7 20.5 74.6 0.5
Cookies, Graham Crackers 386 5.7 5.7 78 5.7
Cookies, Graham Crackers 430 6.7 10.6 77.7 3.4
Cookies, Graham Crackers 500 4 25.8 66.8 2.2
Cookies, Ladyfingers 363 10.6 9.1 59.7 1
Cookies, Ladyfingers 365 10.6 9.1 59.7 1
Cookies, Marie Biscuit 406 7.1 10.6 70.5 3.5
Cookies, Marshmallow 421 4 16.9 67.7 2
Cookies, Marshmallow 435 4.6 18.2 63.3 0
Cookies, Molasses 430 5.6 12.8 73.8 1
Cookies, Oatmeal 365 4 10 64.6 16.1
Cookies, Oatmeal 450 6.2 18.1 68.7 2.8
Cookies, Oatmeal 409 6.1 14.7 65.7 2.7
Cookies, Oatmeal 449 4.8 18 69.9 2.9
Cookies, Oatmeal 447 6.8 17.9 66.4 —
Cookies, Oatmeal 462 6.5 19.2 67.3 —
Cookies, Oatmeal 424 5.4 18.9 59.1 2.5
Cookies, Oatmeal 471 6 21 65.7 2.8
Cookies, Oatmeal 441 5.9 15.8 69 3.3
Cookies, Oatmeal 430 5.8 14.3 69.6 3.3
Cookies, Oatmeal Sandwich 398 2.6 18.3 55.6 2.6
Cookies, Peanut Butter 523 10.3 31 50.5 3.4
Cookies, Peanut Butter 473 8.9 23.8 58.2 2.1
Cookies, Peanut Butter 457 5.3 24.4 57.7 1.7
Cookies, Peanut Butter 458 8.2 25 52.1 1.1
Cookies, Peanut Butter 503 9.1 27.5 57.3 1.2
Cookies, Peanut Butter 475 9 23.8 58.9 —
Cookies, Peanut Butter Sandwich 478 8.8 21.1 65.6 1.9
Cookies, Peanut Butter Sandwich 535 10 34 50.8 —
Cookies, Raisin 401 4.1 13.6 68 1.2
Cookies, Reduced Fat 423 4.2 10.4 78.2 2.1
Cookies, Regular 502 3.8 23.2 70.6 1.6
Cookies, Shortbread 451 5.4 14 76 1.3
Cookies, Shortbread 514 5.4 26.2 63.8 1.3
Cookies, Shortbread 542 4.9 32.5 58.3 1.8
Cookies, Sugar 489 4.7 23.1 65.6 0.9
Cookies, Sugar 464 5.4 19.6 67.3 1.3
Cookies, Sugar 436 4 19.5 61.2 0.9
Cookies, Sugar Wafer 526 3.5 27.6 66 3.4
Cookies, Sugar Wafer 531 3.6 28.6 66.3 14.3
Cookies, Tea Biscuits) 446 6.9 13.8 74.1 1.1
Cookies, Vanilla Wafers 441 5 15.2 73.6 1.9
Cookies, Vanilla Wafers 455 4.9 16.4 72.6 1.6
Corn Bran, Crude 224 8.4 0.9 85.6 79
Corn Flour, Masa 363 8.5 3.7 76.6 6.4
Corn Flour, Masa 363 8.5 3.7 76.6 6.4
Corn Flour, Masa Harina 376 7.6 4.3 76.7 7
Corn Flour, Whole-Grain 364 8.8 5.1 73.9 8.4
Corn Flour, Whole-Grain 361 6.9 3.9 76.9 7.3
Corn Flour, Whole-Grain 361 6.9 3.9 76.9 7.3
Corn Flour, Yellow 375 5.6 1.4 82.8 1.9
Corn Flour, Yellow 363 8.5 3.7 76.6 6.4
Corn Grain, White 365 9.4 4.7 74.3 —
Corn Grain, Yellow 365 9.4 4.7 74.3 7.3
Cornmeal, Degermed 370 7.1 1.8 79.5 3.9
Cornmeal, Degermed 370 7.1 1.8 79.5 3.9
Cornmeal, Degermed 370 7.1 1.8 79.5 3.9
Cornmeal, Degermed 370 7.1 1.8 79.5 3.9
Cornmeal, White 334 8.3 3.4 70.3 6.7
Cornmeal, White 348 8.4 2.9 73.4 6.3
Cornmeal, White 355 8.4 1.7 74.8 7.1
Cornmeal, Whole-Grain 362 8.1 3.6 76.9 7.3
Cornmeal, Whole-Grain 362 8.1 3.6 76.9 7.3
Cornmeal, Yellow 334 8.3 3.4 70.3 6.7
Cornmeal, Yellow 348 8.4 2.9 73.4 6.3
Cornmeal, Yellow 355 8.4 1.7 74.8 7.1
Cornstarch 381 0.3 0.1 91.3 0.9
Couscous, Cooked 112 3.8 0.2 23.2 1.4
Couscous, Dry 376 12.8 0.6 77.4 5
Cracker, Meal 383 9.3 1.7 80.9 2.6
Crackers, Cheese 490 8.9 24.4 58.8 1.9
Crackers, Cheese 418 10 11.7 68.2 3.3
Crackers, Cheese 412 9.6 16 57.3 6.4
Crackers, Cheese 489 10.9 22.7 59.4 2.3
Crackers, Cheese 496 12.4 25.1 56.7 3.4
Crackers, Cheese 503 10.1 25.3 58.2 2.4
Crackers, Cream 484 7 20.4 64.6 2.4
Crackers, Cream 464 7.2 19.5 64.9 2.4
Crackers, Crispbread 366 7.9 1.3 82.2 16.5
Crackers, Flavored 463 10.2 17.7 65.7 3.1
Crackers, Gluten-Free 456 2.5 15.4 76.9 3
Crackers, Gluten-Free 453 11.3 15.8 66.3 10.2
Crackers, Matzo 395 10 1.4 83.7 3
Crackers, Matzo 391 12.3 2.1 78.6 2.8
Crackers, Matzo 351 13.1 1.5 78.9 11.8
Crackers, Matzo 391 10 3.9 77.1 5
Crackers, Melba Toast 390 12.1 3.2 76.6 6.3
Crackers, Melba Toast 390 12.1 3.2 76.6 6.3
Crackers, Melba Toast 389 11.6 3.4 77.3 8
Crackers, Melba Toast 374 12.9 2.3 76.4 7.4
Crackers, Milk 446 7.6 13.8 71.7 3.4
Crackers, Multigrain 482 7.1 20.4 67.6 3.5
Crackers, Rusk Toast 407 13.5 7.2 72.3 —
Crackers, Rye 481 9.2 22.3 60.8 3.6
Crackers, Rye 334 9.6 0.9 80.4 22.9
Crackers, Rye 381 9 9.2 73.8 20.9
Crackers, Saltines 398 7.1 10.7 68.3 6.7
Crackers, Saltines 421 9.5 8.9 74.3 2.9
Crackers, Saltines 434 9.2 11.8 71.5 3
Crackers, Saltines 393 10.5 1.6 82.3 2.7
Crackers, Sandwich-Type 437 8.3 16.7 63.5 2.8
Crackers, Snack 433 14.3 13.4 64.4 3.8
Crackers, Soda 418 9.5 8.6 74.1 2.8
Crackers, Standard Snack-Type 463 7.3 17.8 68.4 4.9
Crackers, Standard Snack-Type 510 6.6 26.4 61.3 2.3
Crackers, Standard Snack-Type 477 9.3 21.1 61.7 1.9
Crackers, Standard Snack-Type 494 11.5 24.5 58.4 2.3
Crackers, Standard Snack-Type 502 7.4 25.3 61 1.6
Crackers, Toast Thins 442 6.5 16.1 67.7 9.7
Crackers, Water Biscuits 384 7.1 7.1 72.8 7.1
Crackers, Wheat 444 9.3 13.4 71.5 3.4
Crackers, Wheat 497 9.8 25 58.2 3.1
Crackers, Wheat 495 13.5 26.7 53.8 4.4
Crackers, Wheat 455 7.3 16.4 70.7 6.9
Crackers, Wheat 473 8.6 20.6 64.9 4.5
Crackers, Whole Grain 465 14.1 21.2 54.6 9.4
Crackers, Whole-Wheat 416 11.3 7.6 75.5 10.9
Crackers, Whole-Wheat 427 10.6 14.1 69.6 10.3
Crackers, Whole-Wheat 443 8.8 17.2 68.6 10.5
Cream Puff Shell, Prepared From Recipe 360 9 25.9 22.8 0.8
Cream Puff, Eclair 334 4.4 18.5 37.4 0.9
Croissants, Apple 254 7.4 8.7 37.1 2.5
Croissants, Butter 406 8.2 21 45.8 2.6
Croissants, Cheese 414 9.2 20.9 47 2.6
Croutons, Plain 407 11.9 6.6 73.5 5.1
Croutons, Seasoned 465 10.8 18.3 63.5 5
Crunchmaster, Multi-Grain Crisps 456 10.9 15.9 67.2 7.5
Danish Pastry, Cheese 374 8 21.9 37.2 1
Danish Pastry, Cinnamon 403 7 22.4 44.6 1.3
Danish Pastry, Cinnamon 403 7 22.4 44.6 1.2
Danish Pastry, Fruit 371 5.4 18.5 47.8 1.9
Danish Pastry, Fruit 371 5.4 18.5 47.8 1.9
Danish Pastry, Lemon 371 5.4 18.5 47.8 1.9
Danish Pastry, Raspberry 371 5.4 18.5 47.8 1.9
Doughnuts, Cake-Type 434 5.3 24.9 47.1 1.7
Doughnuts, Cake-Type 452 4.9 25.3 51.3 1.9
Doughnuts, Cake-Type 426 5.2 22.9 50.8 1.5
Doughnuts, Cake-Type 417 4.5 19.9 57.4 2.2
Doughnuts, French Crullers 412 3.1 18.3 59.5 1.2
Doughnuts, Yeast-Leavened 361 6.4 24.5 30 0.8
Doughnuts, Yeast-Leavened 421 6.1 22.7 47.9 2.1
Doughnuts, Yeast-Leavened 340 5.9 18.7 39 0.9
Doughnuts, Yeast-Leavened 403 6.4 22.8 44.3 1.2
Einkorn, Grain 369 15.1 3.8 68.7 8.9
English Muffins, Plain 235 7.7 1.8 46 2.7
English Muffins, Plain 235 7.7 1.8 46 2.7
English Muffins, Plain 235 7.7 1.8 46 2.7
English Muffins, Whole Grain White 245 7 1.8 50.2 3.5
Farro, Pearled 367 12.6 3.1 72.1 7.3
Flour, 00 357 11.4 1.5 74.5 2.7
Flour, Amaranth 384 13.2 6.2 68.8 7.2
Flour, Barley 367 8.7 2.5 77.4 12.8
Flour, Bread 363 14.3 1.7 72.8 —
Flour, Buckwheat 358 8.9 2.5 75 10.4
Flour, Corn 364 6.2 1.7 80.8 4.3
Flour, Oat 389 13.2 6.3 69.9 10.5
Flour, Pastry 358 8.8 1.6 77.2 —
Flour, Quinoa 385 11.9 6.6 69.5 6.3
Flour, Rice 359 6.9 1.3 79.8 0.5
Flour, Rice 365 7.2 3.9 75.5 —
Flour, Rice 358 6.7 1.2 80.1 —
Flour, Rye 359 8.4 1.9 77.2 13.7
Flour, Semolina 357 11.7 1.6 73.8 3.2
Flour, Semolina 358 13.3 1.8 72 3.7
Flour, Sorghum 375 8.3 3.6 77.4 6
Flour, Spelt 364 14.5 2.5 70.7 9.3
Flour, Wheat 366 10.9 1.5 77.3 —
Flour, Wheat 358 13.1 1.5 73.2 —
Flour, Wheat 362 12 1.7 74.6 3
Flour, Whole Wheat 370 15.1 2.7 71.2 10.6
Focaccia, Italian Flatbread 249 8.8 7.9 35.8 1.8
Fonio, Grain 369 7.2 1.7 81.3 2.2
French Toast, Frozen 213 7.4 6.1 32.1 1.1
French Toast, Prepared From Recipe 229 7.7 10.8 25 —
Garlic Bread, Frozen 350 8.4 16.6 41.7 2.5
George Weston Bakeries, Dry 390 13.3 5.1 72.7 5.4
George Weston Bakeries, Thomas English Muffins 232 8 1.8 46 —
Glutino, Gluten Free Cookies 474 2.2 17.9 76 2.5
Glutino, Gluten Free Cookies 487 2.2 18.8 77.3 0
Glutino, Gluten Free Wafers 515 0 24.2 74.4 0
Glutino, Gluten Free Wafers 541 4.1 30.4 62.8 1.6
Heinz, Weight Watcher 241 4.4 6.9 40.3 2.1
Hominy, Canned 72 1.5 0.9 14.3 2.5
Hominy, Canned 72 1.5 0.9 14.3 2.5
Hush Puppies, Prepared From Recipe 337 7.7 13.5 46 2.8
Ice Cream Cones, Cake Or Wafer-Type 417 8.1 6.9 79 3
Ice Cream Cones, Sugar 402 7.9 3.8 84.1 1.7
Incaparina, Unprepared 379 21.8 5.6 60.5 9.9
Interstate Brands Corp, Wonder Hamburger Rolls 273 8.1 4.2 50.8 2.6
Keebler 465 7.1 16.6 71.8 —
Keikitos (Muffins), Latino Bakery Item 467 6.8 25.2 53.2 1.2
Khorasan, Grain 371 14.8 2.8 71.8 10.5
Kraft 381 12.6 4.1 73.1 2.5
Kraft Foods, Coating For Pork 377 6.1 3.7 79.8 —
Leavening Agents, Baking Powder 53 0 0 27.7 0.2
Leavening Agents, Baking Powder 51 0.1 0 24.1 0.2
Leavening Agents, Baking Powder 97 0.1 0.4 46.9 2.2
Leavening Agents, Baking Soda 0 0 0 0 0
Leavening Agents, Cream Of Tartar 258 0 0 61.5 0.2
Leavening Agents, Yeast 105 8.4 1.9 18.1 8.1
Leavening Agents, Yeast 325 40.4 7.6 41.2 26.9
Macaroni, Vegetable 367 13.1 1 74.9 4.3
Macaroni, Vegetable 128 4.5 0.1 26.6 4.3
Martha White Foods, Dry 407 4.4 6.2 83.6 2.9
Martha White Foods, Dry 388 7.8 13.2 59.4 1.5
Mary'S Gone Crackers, Original Crackers 446 12.1 15.6 64.3 16.2
Mckee Baking, Chocolate Covered 548 8 32.8 55.2 —
Millet Flour 382 10.8 4.3 75.1 3.5
Millet, Cooked 119 3.5 1 23.7 1.3
Millet, Puffed 354 13 3.4 80 2.7
Millet, Raw 378 11 4.2 72.9 8.5
Millet, Whole Grain 376 10 4.2 74.5 2.6
Mission Foods, Mission Flour Tortillas 287 8.7 6 49.6 —
Muffin, Blueberry 255 4.2 4.2 50.1 4.2
Muffins, Blueberry 375 4.5 16.1 53 1.1
Muffins, Blueberry 293 3.5 3.3 61 1.4
Muffins, Blueberry 313 4.6 9.5 53.3 1.8
Muffins, Blueberry 285 6.5 10.8 40.7 —
Muffins, Blueberry 333 4.9 10.1 56.7 1.9
Muffins, Corn 305 5.9 8.4 51 3.4
Muffins, Corn 321 7.4 10.2 49.1 2.4
Muffins, Corn 346 5.3 11.3 57.9 1.6
Muffins, Corn 316 7.1 12.3 44.2 —
Muffins, English 276 8.9 2.2 55 3
Muffins, English 223 8.7 2 44.8 4.6
Muffins, English 203 8.8 2.1 40.4 6.7
Muffins, English 227 8.9 1.7 44.2 3.5
Muffins, English 270 10.3 2 52.7 2.8
Muffins, English 235 9.1 1.8 46.3 2.8
Muffins, English 240 7.9 1.8 48.1 2.6
Muffins, Oat Bran 270 7 7.4 48.3 4.6
Muffins, Plain 296 6.9 11.4 41.4 2.7
Muffins, Wheat Bran 396 7.1 12 73 —
Muffins, Wheat Bran 313 5.5 9.4 55.5 8.2
Nabisco 305 5 1.1 74.3 1.6
Nabisco 424 7 10 76.2 3.4
Nabisco, Nabisco Oreo Crunchies 476 4.8 21.5 70.2 3.2
Nabisco, Nabisco Ritz Crackers 492 7.2 23.2 63.5 2.3
Noodles, Chinese 471 10.9 21.2 63.6 6.7
Noodles, Egg 138 4.5 2.1 25.2 1.2
Noodles, Egg 138 4.5 2.1 25.2 1.2
Noodles, Egg 384 14.2 4.4 71.3 3.3
Noodles, Egg 138 4.5 2.1 25.2 1.2
Noodles, Egg 382 14.6 4.6 70.3 6.8
Noodles, Egg 132 5 1.6 24.3 2.3
Noodles, Egg 384 14.2 4.4 71.3 3.3
Noodles, Egg 138 4.5 2.1 25.2 1.2
Noodles, Flat 521 10.3 31.7 51.9 1.9
Noodles, Japanese 336 14.4 0.7 74.6 —
Noodles, Japanese 99 5.1 0.1 21.4 —
Noodles, Japanese 356 11.4 0.8 74.1 4.3
Noodles, Japanese 131 4 0.2 27.5 —
Oat Bran, Cooked 40 3.2 0.9 11.4 2.6
Oat Bran, Raw 246 17.3 7 66.2 15.4
Oat Flour, Partially Debranned 404 14.7 9.1 65.7 6.5
Oats (Includes Foods For Usda'S Food Distribution Program) 389 16.9 6.9 66.3 10.6
Oats, Whole Grain 382 13.5 5.9 68.7 10.4
Oats, Whole Grain 381 12.5 5.8 69.8 12
Pan Dulce, La Ricura 445 8.8 16.1 66.3 1.2
Pancakes Plain, Frozen 233 5.2 6.8 37.8 1
Pancakes, Blueberry 222 6.1 9.2 29 —
Pancakes, Buckwheat 340 10.9 2.7 71.3 8.5
Pancakes, Buttermilk 227 6.8 9.3 28.7 —
Pancakes, Gluten-Free 215 3.3 4.6 40.3 1.5
Pancakes, Plain 239 5.9 4.7 43.3 2.5
Pancakes, Plain 368 9.8 3.1 73.7 2.9
Pancakes, Plain 269 5.7 1.9 57.3 1
Pancakes, Plain 194 5.2 2.5 36.7 1.3
Pancakes, Plain 355 10 1.7 73.6 5.4
Pancakes, Plain 218 7.8 7.7 28.9 1.9
Pancakes, Plain 227 6.4 9.7 28.3 —
Pancakes, Special Dietary 349 8.9 1.4 73.9 —
Pancakes, Whole Wheat 350 10.5 1.3 74.1 7.9
Pancakes, Whole-Wheat 344 12.8 1.5 71 —
Pancakes, Whole-Wheat 208 8.5 6.5 29.4 2.8
Pasta, Cooked 158 5.8 0.9 30.9 1.8
Pasta, Cooked 158 5.8 0.9 30.9 1.8
Pasta, Cooked 157 5.8 0.9 30.6 1.8
Pasta, Cooked 157 5.8 0.9 30.6 1.8
Pasta, Dry 371 13 1.5 74.7 3.2
Pasta, Dry 371 13 1.5 74.7 3.2
Pasta, Fresh-Refrigerated 288 11.3 2.3 54.7 —
Pasta, Fresh-Refrigerated 131 5.2 1.1 24.9 —
Pasta, Fresh-Refrigerated 289 11.3 2.1 55.7 —
Pasta, Fresh-Refrigerated 130 5.1 0.9 25 —
Pasta, Gluten-Free 357 7.5 2.1 79.3 11
Pasta, Gluten-Free 126 2.6 0.7 27.9 4.8
Pasta, Gluten-Free 138 3.5 1.7 32.2 1.7
Pasta, Gluten-Free 152 3.2 2.1 31.1 3.3
Pasta, Gluten-Free 200 4.2 1.7 40.8 1.9
Pasta, Gluten-Free 179 3.2 1 38.1 1.4
Pasta, Homemade 130 5.3 1.7 23.5 —
Pasta, Homemade 124 4.4 1 25.1 —
Pasta, Whole Grain 362 13.5 2.7 73.1 10.1
Pasta, Whole Grain 159 5.8 1.5 31.5 4.6
Pasta, Whole Grain 156 5.7 1.5 30.9 4.5
Pasta, Whole Grain 361 13.2 2.6 73.3 11.3
Pasta, Whole-Wheat 149 6 1.7 30.1 3.9
Pasta, Whole-Wheat 352 13.9 2.9 73.4 9.2
Pastry 379 5.5 18.5 47.8 2.2
Pepperidge Farm, Goldfish 467 9.4 18.4 65.8 2.4
Pepperidge Farm, Goldfish 459 11.2 17.3 64.7 3.5
Pepperidge Farm, Goldfish 469 9.7 18.9 65.1 3.5
Pepperidge Farm, Goldfish 457 11.7 16.1 66.2 —
Pepperidge Farm, Goldfish 458 9.6 16.8 67.2 —
Phyllo Dough 299 7.1 6 52.6 1.9
Pie Crust, Cookie-Type 501 5.1 24.8 64.3 1.9
Pie Crust, Cookie-Type 484 6.1 22.4 64.5 2.7
Pie Crust, Cookie-Type 484 4.1 24.4 63.9 1.5
Pie Crust, Cookie-Type 531 3.7 36.2 50.2 0.1
Pie Crust, Deep Dish 468 5.5 28.7 46.8 1.4
Pie Crust, Deep Dish 521 6.1 31.8 52.5 2.3
Pie Crust, Refrigerated 506 3.4 28.7 58.5 1.4
Pie Crust, Refrigerated 445 3 25.5 51.1 1.8
Pie Crust, Standard-Type 469 5.7 30.8 42.3 3.4
Pie Crust, Standard-Type 518 6.9 31.4 52.1 —
Pie Crust, Standard-Type 501 6.7 30.4 50.4 1.8
Pie Crust, Standard-Type 457 6.2 26.1 48.6 2.5
Pie Crust, Standard-Type 508 6.5 28.6 56.2 3.3
Pie Crust, Standard-Type 527 6.4 34.6 47.5 1.7
Pie Crust, Standard-Type 457 3.9 29.2 44.1 0.9
Pie, Apple 237 1.9 11 34 1.6
Pie, Apple 237 1.9 11 34 1.6
Pie, Apple 265 2.4 12.5 37.1 —
Pie, Banana Cream 269 4.4 13.6 32.9 0.7
Pie, Banana Cream 251 3.4 12.9 31.6 0.6
Pie, Blueberry 232 1.8 10 34.9 1
Pie, Blueberry 245 2.7 11.9 33.5 —
Pie, Cherry 260 2 11 39.8 0.8
Pie, Cherry 270 2.8 12.2 38.5 —
Pie, Chocolate Creme 353 4.2 22.4 38.4 0.8
Pie, Chocolate Mousse 260 3.5 15.4 29.6 —
Pie, Coconut Cream 276 2.8 17.6 28.5 0.5
Pie, Coconut Creme 298 2.1 16.6 37.3 1.3
Pie, Coconut Custard 260 5.9 13.2 30.2 1.8
Pie, Dutch Apple 290 2.2 11.5 44.5 1.6
Pie, Egg Custard 210 5.5 11.6 20.8 1.6
Pie, Fried Pies 316 3 16.1 42.6 2.6
Pie, Fried Pies 316 3 16.1 42.6 2.6
Pie, Fried Pies 316 3 16.1 42.6 2.6
Pie, Lemon Meringue 268 1.5 8.7 47.2 1.2
Pie, Lemon Meringue 285 3.8 12.9 39.1 —
Pie, Mince 289 2.6 10.8 48 2.6
Pie, Peach 224 1.9 10 32.9 0.8
Pie, Pecan 412 4.9 22.2 52.2 —
Pie, Pecan 407 4.5 16.7 59.6 2.1
Pie, Pumpkin 243 3.9 9.8 34.8 1.8
Pie, Pumpkin 204 4.5 9.3 26.4 —
Pie, Vanilla Cream 278 4.8 14.4 32.6 0.6
Pillsbury Golden Layer Buttermilk Biscuits, Artificial Flavo 307 5.9 13.2 41.2 1.2
Pillsbury Grands, Buttermilk Biscuits 293 6.2 11.3 42.4 1.5
Pillsbury, Buttermilk Biscuits 236 6.4 2.8 47.1 1.6
Pillsbury, Chocolate Chip Cookies 450 3.8 21.3 60.8 1.7
Pillsbury, Crusty French Loaf 243 8.6 2.9 46.4 2.6
Pillsbury, Refrigerated Dough 330 4.3 11.3 53.4 1.4
Popovers, Dry Mix 371 10.4 4.3 71 —
Popovers, Dry Mix 371 10.4 4.3 71 —
Puff Pastry, Frozen 558 7.4 38.5 45.7 1.5
Puff Pastry, Frozen 551 7.3 38.1 45.1 1.5
Quinoa, Cooked 120 4.4 1.9 21.3 2.8
Quinoa, Uncooked 368 14.1 6.1 64.2 7
Rice Bran, Crude 316 13.4 20.9 49.7 21
Rice Flour, Brown 363 7.2 2.8 76.5 4.6
Rice Flour, White 366 6 1.4 80.1 2.4
Rice Noodles, Cooked 108 1.8 0.2 24 1
Rice Noodles, Dry 364 6 0.6 80.2 1.6
Rice, Black 370 7.6 3.4 77.2 4.2
Rice, Brown 112 2.3 0.8 23.5 1.8
Rice, Brown 370 7.6 2.8 78.7 3.5
Rice, Brown 367 7.5 3.2 76.3 3.6
Rice, Brown 123 2.7 1 25.6 1.6
Rice, Brown 362 7.5 2.7 76.2 3.4
Rice, Brown 147 3.1 0.9 31.3 1.7
Rice, Brown 366 7.3 3.3 76.7 3
Rice, Red 370 8.6 3.4 76.2 4.2
Rice, White 365 7.1 0.7 80 1.3
Rice, White 130 2.7 0.3 28.2 0.4
Rice, White 360 6.6 0.6 79.3 1.4
Rice, White 130 2.4 0.2 28.6 0.3
Rice, White 358 6.5 0.5 79.2 2.8
Rice, White 130 2.4 0.2 28.7 —
Rice, White 370 6.8 0.6 81.7 2.8
Rice, White 130 2.4 0.2 28.6 —
Rice, White 358 6.5 0.5 79.2 —
Rice, White 130 2.4 0.2 28.7 —
Rice, White 130 2.7 0.3 28.2 0.4
Rice, White 374 7.5 1 80.9 1.8
Rice, White 123 2.9 0.4 26.1 0.9
Rice, White 380 7.8 0.9 82.3 1.9
Rice, White 124 2.2 0.5 26.8 0.6
Rice, White 97 2 0.2 21.1 1
Rice, White 151 3.2 0.3 33.9 0.9
Rice, White 130 2.7 0.3 28.2 0.4
Rice, White 365 7.1 0.7 80 1.3
Rice, White 130 2.7 0.3 28.2 0.4
Rice, White 374 7.5 1 80.9 1.8
Rice, White 123 2.9 0.4 26.1 0.9
Rice, White 360 6.6 0.6 79.3 —
Rice, White 359 7 1 80.3 0.2
Rolls, Dinner 310 10.9 6.5 52 2
Rolls, Dinner 266 8.7 4.7 51.1 7.5
Rolls, Dinner 316 8.5 7.3 53.4 1.9
Rolls, Dinner 321 10 7.4 53.6 3.1
Rolls, Dinner 307 9.5 6.4 52 3.7
Rolls, Dinner 236 9.5 4.6 40.2 4.1
Rolls, Dinner 286 10.3 3.4 53.1 4.9
Rolls, Dinner 273 8.6 6.3 46 3.8
Rolls, French 277 8.6 4.3 50.2 3.2
Rolls, Gluten-Free 310 8 6.4 55.1 3.6
Rolls, Gluten-Free 239 3.3 2.7 50.5 5.1
Rolls, Gluten-Free 257 5.7 8.2 40.2 2.9
Rolls, Gluten-Free 329 11.8 11.6 44.3 11.2
Rolls, Hamburger 255 9.3 3.5 46.5 2.3
Rolls, Hamburger Or Hot Dog 269 11.7 3.6 47.3 4.2
Rolls, Hamburger Or Hot Dog 269 12.4 4.4 44.9 6.1
Rolls, Hamburger Or Hotdog 279 9.8 3.9 50.1 1.8
Rolls, Hamburger Or Hotdog 263 9.6 6 44.6 3.8
Rolls, Hard (Includes Kaiser) 293 9.9 4.3 52.7 2.3
Rolls, Pumpernickel 276 10.8 2.8 51.9 5.4
Rudi'S, Gluten-Free Bakery 320 3.1 10.7 52.8 3.5
Rye Flour, Dark 325 15.9 2.2 68.6 23.8
Rye Flour, Light 357 9.8 1.3 76.7 8
Rye Flour, Medium 349 10.9 1.5 75.4 11.8
Rye Grain 338 10.3 1.6 75.9 15.1
Sage Valley 499 3.1 22.2 71.9 1
Schar, Gluten-Free 239 3.3 2.7 50.5 5.1
Schar, Gluten-Free 240 3.8 4.5 46.1 5.1
Semolina, Enriched 360 12.7 1.1 72.8 3.9
Semolina, Unenriched 360 12.7 1.1 72.8 3.9
Sorghum Bran, White 403 11.2 9.3 68.7 35
Sorghum Flour, Refined 357 9.5 1.2 76.9 1.9
Sorghum Flour, White 364 10.2 3.2 73.5 3.3
Sorghum Flour, Whole-Grain 359 8.4 3.3 76.6 6.6
Sorghum Grain 329 10.6 3.5 72.1 6.7
Sorghum Grain, White 370 10.3 3.3 74.9 3.9
Sorghum, Whole Grain 373 10.1 4.2 73.6 8.3
Spaghetti, Protein-Fortified 164 8.9 0.2 30.9 2
Spaghetti, Protein-Fortified 374 21.8 2.2 65.7 2.4
Spaghetti, Spinach 372 13.4 1.6 74.8 10.6
Spaghetti, Spinach 130 4.6 0.6 26.2 —
Spelt, Cooked 127 5.5 0.9 26.4 3.9
Spelt, Uncooked 338 14.6 2.4 70.2 10.7
Strudel, Apple 274 3.3 11.2 41.1 2.2
Sweet Rolls, Cheese 360 7.1 18.3 43.7 1.2
Sweet Rolls, Cinnamon 333 5 12.2 51.6 —
Sweet Rolls, Cinnamon 362 5.4 13.2 56.1 —
Sweet Rolls, Cinnamon 372 6.2 16.4 50.9 2.4
Taco Shells, Baked 476 6.4 21.8 63.5 6.7
Taco Shells, Baked 468 7.2 22.6 62.4 7.5
Tapioca, Pearl 358 0.2 0 88.7 0.9
Tart, Breakfast 372 4 6 76.8 1.5
Teff, Cooked 101 3.9 0.7 19.9 2.8
Teff, Uncooked 367 13.3 2.4 73.1 8
Toaster Pastries, Brown-Sugar-Cinnamon 370 4.1 8 72.6 2.3
Toaster Pastries, Fruit 385 4 9 71.8 1.8
Toaster Pastries, Fruit 409 4.7 11 72.7 1
Toaster Pastries, Fruit (Includes Apple 388 4.2 10 70.3 1
Tortillas, Ready-To-Bake Or -Fry 297 8 7.6 49.3 2.4
Tortillas, Ready-To-Bake Or -Fry 222 5.7 2.5 46.6 5.2
Tortillas, Ready-To-Bake Or -Fry 325 8.7 7.1 55.6 3.3
Tortillas, Ready-To-Bake Or -Fry 310 9.8 9.8 45.9 9.8
Tortillas, Ready-To-Bake Or -Fry 218 5.7 2.9 44.6 6.3
Tortillas, Ready-To-Bake Or -Fry 306 8.2 8 49.4 3.5
Tostada Shells, Corn 474 6.2 23.4 64.4 5.8
Triticale 336 13.1 2.1 72.1 —
Triticale Flour, Whole-Grain 338 13.2 1.8 73.1 14.6
Udi'S, Gluten Free 298 5.4 8 51.2 5.5
Udi'S, Gluten Free 309 7.3 9.3 49.1 4.9
Udi'S, Gluten Free 329 11.8 11.6 44.3 11.2
Udi'S, Gluten Free 310 8 6.4 55.1 3.6
Van'S, Gluten Free 215 3.3 4.6 40.3 1.5
Van'S, Gluten Free 248 3 8.2 40.5 —
Van'S, The Perfect 10 471 7.6 18.9 67.6 —
Vital Wheat Gluten 370 75.2 1.9 13.8 0.6
Waffle, Buttermilk 309 7.4 9.5 48.4 2.6
Waffle, Buttermilk 289 6.9 9.4 44.2 2.4
Waffle, Plain 298 6.7 9.9 45.4 2.4
Waffles, Buttermilk 273 6.6 9.2 41.1 2.2
Waffles, Chocolate Chip 297 5.8 10.1 45.7 1.5
Waffles, Gluten-Free 263 2.7 8.8 43.1 1.4
Waffles, Plain 285 6.5 9.7 43 2.2
Waffles, Plain 291 7.9 14.1 32.9 —
Waffles, Plain 312 7.2 9.6 49.3 2.4
Waffles, Whole Wheat 257 7.1 3.6 49.2 4.3
Wheat Bran, Crude 216 15.6 4.3 64.5 42.8
Wheat Flour 340 13.2 2.5 72 10.7
Wheat Flour, White 364 10.3 1 76.3 2.7
Wheat Flour, White 354 9.9 1 74.2 2.7
Wheat Flour, White 361 12 1.7 72.5 2.4
Wheat Flour, White 364 10.3 1 76.3 2.7
Wheat Flour, White 362 8.2 0.9 78 1.7
Wheat Flour, White 405 9.7 10.6 67.1 —
Wheat Flour, White 364 10.3 1 76.3 2.7
Wheat Flour, White 364 10.3 1 76.3 2.7
Wheat Flour, White (Industrial) 366 9.7 1.5 76.2 2.4
Wheat Flour, White (Industrial) 363 11.5 1.5 73.8 2.4
Wheat Flour, White (Industrial) 363 11.5 1.5 73.8 2.4
Wheat Flour, White (Industrial) 363 11.5 1.5 73.8 2.4
Wheat Flour, White (Industrial) 362 13.1 1.4 72.2 2.4
Wheat Flour, White (Industrial) 367 8.9 1.4 77.3 —
Wheat Flour, White (Industrial) 367 8.9 1.4 77.3 2.4
Wheat Flour, White (Industrial) 366 9.7 1.5 76.2 2.4
Wheat Flour, White (Industrial) 366 9.7 1.5 76.2 2.4
Wheat Flour, White (Industrial) 362 13.1 1.4 72.2 2.4
Wheat Flour, White (Industrial) 362 15.3 1.4 69.9 2.4
Wheat Flour, White (Industrial) 362 15.3 1.4 69.9 2.4
Wheat Flour, Whole-Grain 332 9.6 2 74.5 13.1
Wheat Flours, Bread 361 12 1.7 72.5 2.4
Wheat Germ, Crude 360 23.2 9.7 51.8 13.2
Wheat, Durum 339 13.7 2.5 71.1 —
Wheat, Hard Red Spring 329 15.4 1.9 68 12.2
Wheat, Hard Red Winter 327 12.6 1.5 71.2 12.2
Wheat, Hard White 342 11.3 1.7 75.9 12.2
Wheat, Khorasan 337 14.5 2.1 70.6 11.1
Wheat, Khorasan 132 5.7 0.8 27.6 4.3
Wheat, Soft Red Winter 331 10.4 1.6 74.2 12.5
Wheat, Soft White 340 10.7 2 75.4 12.7
Wheat, Sprouted 198 7.5 1.3 42.5 1.1
Wild Rice, Cooked 101 4 0.3 21.3 1.8
Wild Rice, Dry 369 12.8 1.7 75.7 4.3
Wild Rice, Raw 357 14.7 1.1 74.9 6.2
Wonton Wrappers (Includes Egg Roll Wrappers) 291 9.8 1.5 57.9 1.8

Grains & Bread leaderboards

Ranked lists within this category — highest first (or lowest, for nutrients most people limit).

Grains & Bread Highest in Protein Grains & Bread Highest in Dietary Fiber Grains & Bread Highest in Iron Grains & Bread Highest in Calcium Grains & Bread Highest in Potassium Grains & Bread Highest in Magnesium Grains & Bread Highest in Vitamin C Grains & Bread Highest in Calories Grains & Bread Lowest in Sodium

Across the whole database

Highest in protein Highest in fiber Lowest in calories Lowest in sodium All nutrients Nutrition guides

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.