Cooked Oat BranOat bran, cooked79.41.70.320.030.64022.7NANANANA5.166.37
White Canned HominyHominy, canned, white1431.750.240.0240.77028.33NANANA4.962.94
Yellow Canned HominyHominy, canned, yellow1431.750.240.0240.77028.3NANANANA4.962.94
Boiled BulgurCooked Bulgur1650.480.0830.0080.190370.2NANANA8.936.1
Boiled BuckwheatCooked Buckwheat Groats1831.230.270.0280.35039.61.80.20.40.795.366.7
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1920.380.0770.0060.130420.099NANANA24
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1960.20.0380.0040.058042.5NANANANANA10
Cooked TeffTeff, cooked2001.3NANANA039.4NANANANA5.567.68
Cooked Wild RiceWild rice, cooked2000.670.0970.190.24042.31.450.40.40.653.577.9
Cooked Rice NoodlesRice noodles, cooked2140.40.0460.0080.038047.60.06NANANA23.55
Cooked CouscousCouscous, cooked2220.320.0580.0060.120460.2NANANA2.787.52
Cooked Brown RiceCooked Medium-grain Brown Rice2221.650.330.0260.56046.7NANANANA3.574.6
Cooked MilletMillet, cooked23620.340.0560.950470.26NANANA2.586.97
Cooked QuinoaQuinoa, cooked2383.80.460.171.93042.31.73NANANA5.568.73
Pearled BarleyCooked Pearled Barley2440.870.180.0420.380560.56NANANA7.544.5
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2441.920.520.0220.7050.80.48000.483.185.44
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.730.150.0340.15051.70.220.040.020.161.85.77
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.730.150.0340.15051.70.220.040.020.161.85.77
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2461.940.280.110.9050NANANANANA8.67
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2460.990.03400.03405300001.24.33
Cooked Corn PastaCooked Corn Gluten-free Pasta2501.450.20.020.63055.4NANANANA9.535.2
Cooked SpeltSpelt, cooked2521.7NANANA052.5NANANANA7.7411
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2580.560.150.0260.120560.099NANANA0.795.34
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2580.560.150.0260.120560.099NANANA0.795.34
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2580.420.110.020.091056.7NANANANANA4.72
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2580.420.110.020.091056.7NANANANA0.64.72
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2580.380.10.0180.081057NANANANANA4.7
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2580.380.10.0180.081057NANANANANA4.7
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2581.250.180.060.45052NANANANANA9.1
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2600.360.050.0120.13054.7NANANANANA7.94
Cooked KamutCooked Khorasan Wheat2621.650.15NANA054.86.1NANANA8.5311.3
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2963.40.480.0711.07059.71.50.140.140.47.7412
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3000.54NANANANA67.2NANANANA1.86.35
Cooked PastaPasta, cooked, unenriched, without added salt3141.850.350.0480.59061.21.10.060.0790.183.5711.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3162.980.470.0771.1NA62.51.70.140.140.49.1311.5
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour35520.30.0260.63075.500002.786.35
Wheat SproutsSprouted Wheat3932.520.410.0521.05084.4NANANANA2.215
Wheat BranCrude Wheat Bran4298.431.250.334.0501280.81NANANA8531
Corn BranCrude Corn Bran4451.830.260.0260.8101700NANANA15716.6
Oat BranRaw Oat Bran488142.640.245.2501312.88NANANA30.634.3
Rice BranCrude Rice Bran62741.48.280.63140991.80.40.40.9941.726.5
Dark Rye FlourRye flour, dark6454.40.530.291.801364.60.460.443.5747.231.6
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.321
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour6593.870.85NANA01482.02NANANA2619
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.372025
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry6671.40.270.0320.40148NANANANANA28.5
TriticaleTriticale6674.150.730.121.70143NANANANANA26
RyeRye grain6713.230.390.211.301511.940.220.321.43020.5
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.229
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA27
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.2
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.2
BulgurDry Bulgur6792.640.460.0461.0301510.81NANANA2524.4
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.4
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.3
Barley flourBarley flour or meal6853.180.660.151.3801481.6NANANA2021
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.3
Medium Rye flourRye flour, medium69330.360.191.201502.20.240.121.823.421.6
Raw Pearled BarleyBarley, pearled, raw6992.30.480.11101541.6NANANA3119.7
Whole Wheat PastaDry Whole-Wheat Pasta6995.80.850.142.101465.440.60.481.3518.327.5
Hulled BarleyBarley, hulled7034.560.960.22201461.6NANANA34.324.8
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry7061.60.230.0580.60147NANANANA8.5322.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7084.130.580.0561.780157NANANANA2215
Light Rye FlourRye flour, light7082.640.30.160.9901521.850.180.281.131619.5
Wild RiceRaw Wild Rice7082.140.310.60.7501494.96NANA1.3312.329.2
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked7101.030.280.0480.230157NANANANA5.5613
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched7101.030.280.0480.230157NANANANANA13
Tapioca PearlsDry Tapioca Pearls7100.040.010.0020.00401766.65NANANA1.80.38
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.7
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7141.150.310.0540.250157NANANANA2.7813
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7141.150.310.0540.250157NANANANANA13
Enriched SemolinaSemolina, enriched7142.10.30.0730.780145NANANANA7.7425
SemolinaSemolina, unenriched7142.10.30.0730.780145NANANANA7.7425
Wheat GermCrude Wheat Germ71419.33.31.4310.50103NANANANA2646
Barley Malt flourBarley malt flour7163.650.770.191.701551.6NANANA1420.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.8
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.516
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7185.30.70.121.7NA1455.160.40.41.22027
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.7515
Brown Rice FlourRice flour, brown7205.51.10.0831.901521.3NANANA9.1314.3
Dry Rice NoodlesRice noodles, dry7221.10.30.0520.2501590.24NANANA3.1812
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour7221.940.310.0440.7801510.54NANANA5.3620.5
Wheat FlourUnenriched All-purpose White Wheat Flour7221.940.310.0440.7801510.54NANANA5.3620.5
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.7
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7241.30.360.0620.2901590.240.040.040.162.5814
RiceRaw Regular Long-grain White Rice7241.30.360.0620.2901590.24NANANA2.5814
Rice FlourUnenriched White Rice Flour7262.80.770.130.6201590.24NANANA4.7612
Long-grain Brown RiceRaw Long-grain Brown Rice7286.351.170.0641.9201511.3001.37.1415
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.4
Raw QuinoaQuinoa, uncooked730121.40.525.90127NANANANA1428
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked7341.10.220.0160.380162NANANANA5.5613.5
SeitanVital wheat gluten7343.670.540.0951.5027.40NANANA1.2149
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.327
Dry PastaDry Unenriched Pasta73630.550.0481.0701485.30.220.240.956.3526
Spinach Spaghetti Dry Spinach Spaghetti 7383.10.450.151.1201485.4NANANA2126.5
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry7422.040.580.0340.6101610.650.040.220.423.5715
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry7422.040.580.0340.6101610.650.040.220.423.5715
Dry CouscousCouscous, dry7461.270.230.0240.480154NANANANA9.9225.3
MilletRaw Millet7508.371.430.2340145NANANANA1722
Macronutrients in Top 100 Cereals with the lowest Energy content per 7 oz
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Energy per 7 ounces.
Top 5 cereals with least amount of energy per 7 ounces are:
- Cooked Oat Bran
- White Canned Hominy
- Yellow Canned Hominy
- Cooked Bulgur
- Cooked Buckwheat Groats