Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.540
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.3
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.3
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.4
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.4
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.6
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8
Cooked TeffTeff, cooked4953.2NANANA098NANANANA1419
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.3
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.2517
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.4
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.7
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.3
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.2
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.511
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.8
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.6
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.4
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.7
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.3
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.15
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.08
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.6
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched3850.810.220.0380.180110NANANANANA9.15
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3850.730.20.0350.160111NANANANANA9.08
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.3
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.671320
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3310.89NANANANA112NANANANA310.6
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.4
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2792.80.420.0360.88010600003.98.94
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA9936
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.7
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.335
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.221
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.5
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA1016
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.5
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.541519
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.4
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.4
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.3
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.4
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.7
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.318
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.5
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.3
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.2
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.6
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA2214
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.6
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.0416
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.4
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.8
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.08
Tapioca PearlsDry Tapioca Pearls1400.0280.0070.0010.00301244.68NANANA1.260.27
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.08
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.7
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.332
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.2
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.6
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.2
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.6
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.7
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.4
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.2
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.96
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.17
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA1013
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.77
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.77
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.13
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.3
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.841118
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.519
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.2
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.81102
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.6
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.218
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.410
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.410
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.6517
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.6
Macronutrients in Top 100 Cereals with the lowest Energy content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Energy per 500 calories.
Top 5 cereals with least amount of energy per 500 calories are:
- Cooked Oat Bran
- Yellow Canned Hominy
- White Canned Hominy
- Cooked Bulgur
- Cooked Buckwheat Groats