Boiled BuckwheatCooked Buckwheat Groats3652.460.530.0560.690793.570.40.791.610.713.4
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3930.40.0750.0080.12085NANANANANA20
Cooked TeffTeff, cooked4012.58NANANA079NANANANA1115.4
Cooked Wild RiceWild rice, cooked4011.350.190.380.47084.72.90.790.791.37.1416
Cooked Rice NoodlesRice noodles, cooked4290.790.0910.0160.0750950.12NANANA3.977.1
Cooked CouscousCouscous, cooked4450.640.120.0120.240920.4NANANA5.5615
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.2
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.1614
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.5
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.3511
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.4
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.522
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5200.710.0990.0240.260109NANANANANA16
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.8
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.323
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.7
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.642
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.461
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA5238
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.750
RyeRye grain13416.470.780.432.603013.90.440.642.86041
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.558
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.3
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.4
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.4
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.445
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.6
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.6
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.555
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.5
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.5
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.2
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.8
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.4
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.330
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.8
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.654
MilletRaw Millet150016.72.870.4780289NANANANA33.743.7
OatsOats154427.44.830.449.620263NANANANA4267
Macronutrients in Top 40 Whole Cereals with the lowest Energy content per 14 oz
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by least amount of Energy per 14 ounces.
Top 5 whole cereals with least amount of energy per 14 ounces are:
- Cooked Buckwheat Groats
- Cooked Soba Japanese Noodles
- Cooked Teff
- Cooked Wild Rice
- Cooked Rice Noodles