Cooked Oat BranOat bran, cooked56.71.20.230.0210.46016.2NANANANA3.74.55
White Canned HominyHominy, canned, white1021.250.170.0170.55020.22.14NANANA3.542.1
Yellow Canned HominyHominy, canned, yellow1021.250.170.0170.55020.2NANANANA3.542.1
Boiled BulgurCooked Bulgur1180.340.060.0060.13026.30.14NANANA6.384.37
Boiled BuckwheatCooked Buckwheat Groats1300.880.190.020.25028.31.280.140.280.573.834.8
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1370.270.0550.0040.0940300.071NANANA1.42.86
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1400.140.0270.0030.041030.4NANANANANA7.17
Cooked TeffTeff, cooked1430.92NANANA028NANANANA3.975.5
Cooked Wild RiceWild rice, cooked1430.480.0690.130.17030.21.030.280.280.472.555.66
Cooked Rice NoodlesRice noodles, cooked1530.280.0330.0060.0270340.043NANANA1.42.54
Cooked CouscousCouscous, cooked1590.230.0410.0040.0850330.14NANANA25.37
Cooked Brown RiceCooked Medium-grain Brown Rice1591.180.230.0180.4033.3NANANANA2.553.3
Cooked MilletMillet, cooked1691.40.240.040.68033.60.18NANANA1.844.98
Cooked QuinoaQuinoa, cooked1702.720.330.121.40301.23NANANA3.976.24
Pearled BarleyCooked Pearled Barley1740.620.130.030.270400.4NANANA5.43.2
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1741.370.370.0160.5036.30.34000.342.273.9
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked1740.520.10.0240.10370.160.0280.0140.111.284.12
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1740.520.10.0240.10370.160.0280.0140.111.284.12
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg1761.40.20.0780.64035.6NANANANANA6.2
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared1760.710.02400.02403800000.853.1
Cooked Corn PastaCooked Corn Gluten-free Pasta1791.030.140.0140.45039.6NANANANA6.83.73
Cooked SpeltSpelt, cooked1801.2NANANA037.5NANANANA5.537.8
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked1840.40.110.0180.0880400.071NANANA0.573.8
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt1840.40.110.0180.0880400.071NANANA0.573.8
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched1840.30.0810.0140.065040.5NANANANANA3.37
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked1840.30.0810.0140.065040.5NANANANA0.433.37
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched1840.270.0720.0130.058040.7NANANANANA3.35
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1840.270.0720.0130.058040.7NANANANANA3.35
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1840.890.130.0430.32037NANANANANA6.5
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked1860.260.0350.0090.094039NANANANANA5.67
Cooked KamutCooked Khorasan Wheat1871.180.11NANA0394.35NANANA6.18.1
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2112.420.340.0510.76042.61.060.0990.0990.285.538.5
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant2140.38NANANANA48NANANANA1.284.54
Cooked PastaPasta, cooked, unenriched, without added salt2241.30.250.0340.42043.70.790.0430.0570.132.558.22
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina2252.130.340.0550.77NA44.71.20.0990.0990.286.528.25
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2541.40.210.0180.45054000024.54
Wheat SproutsSprouted Wheat2811.80.290.0370.75060.3NANANANA1.5610.6
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.722
Corn BranCrude Corn Bran3181.30.180.0180.5801210NANANA11212
Oat BranRaw Oat Bran3499.961.90.173.750942.06NANANA2224.5
Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.819
Dark Rye FlourRye flour, dark4613.150.380.211.270973.270.330.312.5533.722.6
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.515
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.322
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour4712.760.61NANA01061.45NANANA18.613.6
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.41418
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry47610.190.0230.290106NANANANANA20.4
TriticaleTriticale4762.960.520.0861.20102NANANANANA18.5
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.7
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.7
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.4
Whole Wheat FlourWhole-grain Wheat Flour4823.540.610.11.5501020.580.07100.511518.7
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA1815
BulgurDry Bulgur4851.90.330.0330.7301080.58NANANA17.717.4
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.316
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.8
Barley flourBarley flour or meal4892.270.470.110.9901061.13NANANA14.315
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.6
Medium Rye flourRye flour, medium4952.150.260.140.8501071.560.170.0851.2816.715.4
Raw Pearled BarleyBarley, pearled, raw4991.640.350.0780.7201101.13NANANA2214
Whole Wheat PastaDry Whole-Wheat Pasta4994.150.610.0991.501043.90.430.340.961319.7
Hulled BarleyBarley, hulled5023.260.680.161.401041.13NANANA24.517.7
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry5051.150.160.0410.430105NANANANA6.116
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5062.950.410.041.270112NANANANA15.610.6
Light Rye FlourRye flour, light5061.90.210.120.7101091.30.130.20.8111.314
Wild RiceRaw Wild Rice5061.530.220.430.5301063.54NANA0.958.821
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5070.740.20.0340.160112NANANANA3.979.2
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5070.740.20.0340.160112NANANANANA9.2
Tapioca PearlsDry Tapioca Pearls5070.0280.0070.0010.00301264.75NANANA1.280.27
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.3612
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched5100.820.220.0380.180112NANANANA29.37
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched5100.820.220.0380.180112NANANANANA9.37
Enriched SemolinaSemolina, enriched5101.50.210.0520.560103NANANANA5.5318
SemolinaSemolina, unenriched5101.50.210.0520.560103NANANANA5.5318
Wheat GermCrude Wheat Germ51013.82.361.027.5073.4NANANANA18.733
Barley Malt flourBarley malt flour5122.60.550.131.201111.13NANANA1014.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.82
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.5
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 5133.80.50.0881.23NA1043.70.280.280.8514.319
Brown RiceRaw Medium-grain Brown Rice5133.80.760.0581.30108NANANANA4.810.6
Brown Rice FlourRice flour, brown5153.940.790.061.3501080.94NANANA6.5210.2
Dry Rice NoodlesRice noodles, dry5160.790.220.0370.1801140.17NANANA2.278.43
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour5161.40.220.0310.5501080.38NANANA3.8314.6
Wheat FlourUnenriched All-purpose White Wheat Flour5161.40.220.0310.5501080.38NANANA3.8314.6
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.4
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched5170.940.260.0440.2101130.170.0280.0280.111.8410
RiceRaw Regular Long-grain White Rice5170.940.260.0440.2101130.17NANANA1.8410
Rice FlourUnenriched White Rice Flour51920.550.0950.4401140.17NANANA3.48.43
Long-grain Brown RiceRaw Long-grain Brown Rice5204.540.840.0451.3701080.94000.945.110.7
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.319
Raw QuinoaQuinoa, uncooked5228.610.374.2091NANANANA9.9220
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked5240.780.160.0110.270116NANANANA3.979.65
SeitanVital wheat gluten5242.620.390.0681.1019.50NANANA0.85107
Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.2
Dry PastaDry Unenriched Pasta5262.140.390.0340.7701063.80.160.170.684.5418.5
Spinach Spaghetti Dry Spinach Spaghetti 5272.230.320.10.801063.86NANANA1519
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry5301.460.420.0240.4301150.470.0280.160.32.5510.6
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry5301.460.420.0240.4301150.470.0280.160.32.5510.6
Dry CouscousCouscous, dry5330.910.170.0170.340110NANANANA7.118
MilletRaw Millet53661.020.172.860103NANANANA1215.6
Macronutrients in Top 100 Cereals with the lowest Energy content per 5 oz
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Energy per 5 ounces.
Top 5 cereals with least amount of energy per 5 ounces are:
- Cooked Oat Bran
- White Canned Hominy
- Yellow Canned Hominy
- Cooked Bulgur
- Cooked Buckwheat Groats