Tapioca PearlsDry Tapioca Pearls83.80.0170.0040.0010.002074.32.8NANANA0.750.16
CornstarchCornstarch78.70.0390.00700.020720NANANA0.710.2
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.27
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.16
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.3
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.97
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.7510
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked810.450.090.0060.15066.2NANANANA2.275.52
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA410
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry84.30.680.0970.0240.25062.4NANANANA3.629.56
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked83.80.440.120.020.096066.3NANANANA2.355.45
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched83.80.440.120.020.096066.3NANANANANA5.45
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2310.440.120.0210.095066.3NANANANANA5.45
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2310.440.120.0210.095066.3NANANANANA5.45
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3090.590.120.0090.2065.20.15NANANA3.16.25
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA13
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.6
SemolinaSemolina, unenriched83.30.880.130.0310.33060.7NANANANA3.2510.6
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.25
Dry Rice NoodlesRice noodles, dry82.40.460.130.0210.10660.099NANANA1.34.9
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.5
Wheat FlourUnenriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.5
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.4
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2310.480.130.0230.11066NANANANANA5.5
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2310.480.130.0230.11066NANANANA0.695.5
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched83.30.480.130.0230.11066NANANANA1.175.5
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched83.30.480.130.0230.11066NANANANANA5.5
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.3512
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.86
RiceRaw Regular Long-grain White Rice820.540.150.0250.12065.70.099NANANA1.075.86
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.311
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.35
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA10611
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.18
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.7713
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.2
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.2
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.1
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.1
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.8
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.8
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.45
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.6
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.4961
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.5
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.5
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.02
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.02
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.26
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.92
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.27
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.7
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1681.680.250.0220.53063.800002.355.36
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA1114
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.3711
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.13
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.3
Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.88
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.54
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.43
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.7
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.411
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.6
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.513
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.8412
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.5411
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.7
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA12
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.6
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.73
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.44
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.85
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.811
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.04
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.2
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.2
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.6811
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.76
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.98
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.16
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.8512
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.9310
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.17
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.17
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.74
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.7
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.75
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.5
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA711
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.3
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.7
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.6
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.6
OatsOats775.320.940.0861.87051NANANANA8.1713
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.411
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.8311
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.524
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.3
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.821
Macronutrients in Top 100 Cereals with the lowest Saturated Fat content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Saturated Fat per 300 calories.
Top 5 cereals with least amount of saturated fat per 300 calories are:
- Dry Tapioca Pearls
- Cornstarch
- Prepared instant Long-grain White Rice, enriched
- Cooked Somen Japanese Noodles
- Cooked Soba Japanese Noodles