Tapioca PearlsDry Tapioca Pearls1400.0280.0070.0010.00301244.68NANANA1.260.27
CornstarchCornstarch1310.0660.01200.03301200NANANA1.20.34
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.8
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.3
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.6
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.3
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.2517
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.2
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.6517
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.0416
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.08
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.08
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3850.730.20.0350.160111NANANANANA9.08
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.08
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.4
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.4
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.6
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.6
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.8
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
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched3850.810.220.0380.180110NANANANANA9.15
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.15
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.2
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.2
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.77
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.77
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.6
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.7
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.3
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.6
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.3
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.3
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
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.218
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.318
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA2214
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.6
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.81102
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.6
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.2
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
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.4
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.4
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.5
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2792.80.420.0360.88010600003.98.94
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.7
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.2
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.13
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.2
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.7
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.4
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.4
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.6
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.841118
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.5
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.6
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.2
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.614
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.7
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.4
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.7
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.4
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.4
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.6
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.96
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.3
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.671320
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.3
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.3
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA1013
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA1016
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.6
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.519
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.3
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.541519
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.511
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.3
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA9936
OatsOats1298.871.560.143.1085NANANANA13.621.7
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.0418
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.540
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.332
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.335
Macronutrients in Top 100 Cereals with the lowest Saturated Fat 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 Saturated Fat per 500 calories.
Top 5 cereals with least amount of saturated fat per 500 calories are:
- Dry Tapioca Pearls
- Cornstarch
- Prepared instant Long-grain White Rice, enriched
- Cooked Somen Japanese Noodles
- Cooked Soba Japanese Noodles