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Nutrition information Listed by Calories

One of the most frustrating things on any diet is trying to determine how to make the best choices. Still some things are hard to find. It is amazing how two items that appear similar may have very different nutritional values. These pages may make that a bit easier.

What do you want to count. Each diet that you try proposes something else. Selecting the following foods will take you to a page that shows the carbohydrate, fat and protein counts of the foods in the database.

Nutritional information provided by the USDA Nutrient Database for Standard Reference

Cereal Grains and Pasta

All foods in the table are based on 100 grams of the food. That is about 3.6 oz.

 

Name of Food Calorie Protein Fats Carbohydrates
Noodles, chinese, chow mein 527 8.38 30.76 57.54
Wheat flour, white, tortilla mix, enriched 405 9.66 10.63 67.14
Oat flour, partially debranned 404 14.66 9.12 65.7
Oats 389 16.89 6.9 66.27
Noodles, egg, spinach, dry, enriched 382 14.61 4.55 70.32
Noodles, egg, dry, enriched 381 14.02 4.21 71.13
Noodles, egg, dry, unenriched 381 14.02 4.21 71.13
Cornstarch 381 0.26 0.05 91.27
Rice, white, long-grain, precooked or instant, enriched, dry 379 7.66 0.29 83.59
Millet, raw 378 11.02 4.22 72.85
Couscous, dry 376 12.76 0.64 77.43
Macaroni, protein-fortified, dry, enriched, (n x 5.70) 375 19.86 2.23 67.56
Spaghetti, protein-fortified, dry, enriched (n x 5.70) 375 19.86 2.23 67.56
Corn flour, degermed, unenriched, yellow 375 5.59 1.39 82.75
Macaroni, protein-fortified, dry, enriched, (n x 6.25) 374 21.78 2.23 65.65
Spaghetti, protein-fortified, dry, enriched (n x 6.25) 374 21.78 2.23 65.65
Amaranth 374 14.45 6.51 66.17
Quinoa 374 13.1 5.8 68.9
Spaghetti, spinach, dry 372 13.35 1.57 74.81
Macaroni, dry, enriched 371 12.78 1.58 74.69
Spaghetti, dry, enriched 371 12.78 1.58 74.69
Spaghetti, dry, unenriched 371 12.78 1.58 74.69
Macaroni, dry, unenriched 371 12.78 1.58 74.69
Rice, white, long-grain, parboiled, enriched, dry 371 6.79 0.56 81.72
Rice, white, long-grain, parboiled, unenriched, dry 371 6.79 0.56 81.72
Vital wheat gluten 370 75.16 1.85 13.79
Rice, brown, long-grain, raw 370 7.94 2.92 77.24
Rice, white, glutinous, raw 370 6.81 0.55 81.68
Rice, white, with pasta, dry 368 9.37 2.44 75.32
Macaroni, vegetable, dry, enriched 367 13.14 1.04 74.88
Rye flour, light 367 8.39 1.36 80.23
Cornmeal, degermed, enriched, yellow 366 8.48 1.65 77.68
Cornmeal, degermed, enriched, white 366 8.48 1.65 77.68
Cornmeal, degermed, unenriched, yellow 366 8.48 1.65 77.68
Cornmeal, degermed, unenriched, white 366 8.48 1.65 77.68
Rice flour, white 366 5.95 1.42 80.13
Corn, yellow 365 9.42 4.74 74.26
Corn, white 365 9.42 4.74 74.26
Corn flour, masa, enriched 365 9.34 3.78 76.27
Corn flour, masa, enriched, yellow 365 9.34 3.78 76.27
Rice, white, long-grain, regular, raw, enriched 365 7.13 0.66 79.95
Rice, white, long-grain, regular, raw, unenriched 365 7.13 0.66 79.95
Wheat flour, white, all-purpose, enriched, bleached 364 10.33 0.98 76.31
Wheat flour, white, all-purpose, enriched, calcium-fortified 364 10.33 0.98 76.31
Wheat flour, white, all-purpose, unenriched 364 10.33 0.98 76.31
Wheat flour, white, all-purpose, enriched, unbleached 364 10.33 0.98 76.31
Rice noodles, dry 364 3.44 0.56 83.24
Rice flour, brown 363 7.23 2.78 76.48
Rice, brown, medium-grain, raw 362 7.5 2.68 76.17
Cornmeal, whole-grain, yellow 362 8.12 3.59 76.89
Cornmeal, whole-grain, white 362 8.12 3.59 76.89
Wheat flour, white, cake, enriched 362 8.2 0.86 78.03
Wheat flour, white, bread, enriched 361 11.98 1.66 72.53
Wheat flours, bread, unenriched 361 11.98 1.66 72.53
Corn flour, whole-grain, yellow 361 6.93 3.86 76.85
Corn flour, whole-grain, white 361 6.93 3.86 76.85
Barley malt flour 361 10.28 1.84 78.3
Wheat germ, crude 360 23.15 9.72 51.8
Semolina, enriched 360 12.68 1.05 72.83
Semolina, unenriched 360 12.68 1.05 72.83
Rice, white, medium-grain, raw, enriched 360 6.61 0.58 79.34
Rice, white, medium-grain, raw, unenriched 360 6.61 0.58 79.34
Rice, white, short-grain, raw 358 6.5 0.52 79.15
Rice, white, short-grain, raw, unenriched 358 6.5 0.52 79.15
Tapioca, pearl, dry 358 0.19 0.02 88.69
Wild rice, raw 357 14.73 1.08 74.9
Pasta, corn, dry 357 7.46 2.08 79.26
Arrowroot flour 357 0.3 0.1 88.15
Noodles, japanese, somen, dry 356 11.35 0.81 74.1
Cornmeal, self-rising, degermed, enriched, yellow 355 8.41 1.72 74.79
Cornmeal, self-rising, degermed, enriched, white 355 8.41 1.72 74.79
Barley 354 12.48 2.3 73.48
Wheat flour, white, all-purpose, self-rising, enriched 354 9.89 0.97 74.22
Rye flour, medium 354 9.39 1.77 77.49
Barley, pearled, raw 352 9.91 1.16 77.72
Cornmeal, self-rising, bolted, with wheat flour added, enriched, yellow 348 8.41 2.85 73.43
Cornmeal, self-rising, bolted, with wheat flour added, enriched, white 348 8.41 2.85 73.43
Macaroni, whole-wheat, dry 348 14.63 1.4 75.03
Spaghetti, whole-wheat, dry 348 14.63 1.4 75.03
Buckwheat groats, roasted, dry 346 11.73 2.71 74.95
Barley flour or meal 345 10.5 1.6 74.52
Buckwheat 343 13.25 3.4 71.5
Bulgur, dry 342 12.29 1.33 75.87
Wheat, hard white 342 11.31 1.71 75.9
Wheat, soft white 340 10.69 1.99 75.36
Wheat, durum 339 13.68 2.47 71.13
Wheat flour, whole-grain 339 13.7 1.87 72.57
Sorghum 339 11.3 3.3 74.63
Triticale flour, whole-grain 338 13.18 1.81 73.14
Triticale 336 13.05 2.09 72.13
Noodles, japanese, soba, dry 336 14.38 0.71 74.62
Rye 335 14.76 2.5 69.76
Buckwheat flour, whole-groat 335 12.62 3.1 70.59
Cornmeal, self-rising, bolted, plain, enriched, yellow 334 8.28 3.4 70.28
Cornmeal, self-rising, bolted, plain, enriched, white 334 8.28 3.4 70.28
Wheat, soft red winter 331 10.35 1.56 74.24
Wheat, hard red spring 329 15.4 1.92 68.03
Wheat, hard red winter 327 12.61 1.54 71.18
Rye flour, dark 324 14.03 2.69 68.74
Rice bran, crude 316 13.35 20.85 49.69
Pasta, fresh-refrigerated, spinach, as purchased 289 11.26 2.1 55.72
Pasta, fresh-refrigerated, plain, as purchased 288 11.31 2.3 54.73
Oat bran, raw 246 17.3 7.03 66.22
Corn bran, crude 224 8.36 0.92 85.64
Wheat bran, crude 216 15.55 4.25 64.51
Wheat, sprouted 198 7.49 1.27 42.53
Macaroni, protein-fortified, cooked, enriched, (n x 6.25) 164 8.86 0.21 30.88
Spaghetti, protein-fortified, cooked, enriched (n x 6.25) 164 8.86 0.21 30.88
Macaroni, protein-fortified, cooked, enriched, (n x 5.70) 164 8.08 0.21 31.66
Spaghetti, protein-fortified, cooked, enriched (N x 5.70) 164 8.08 0.21 31.66
Macaroni, cooked, enriched 141 4.77 0.67 28.34
Spaghetti, cooked, enriched, without added salt 141 4.77 0.67 28.34
Spaghetti, cooked, enriched, with added salt 141 4.77 0.67 28.34
Macaroni, cooked, unenriched 141 4.77 0.67 28.34
Spaghetti, cooked, unenriched, without added salt 141 4.77 0.67 28.34
Spaghetti, cooked, unenriched, with added salt 141 4.77 0.67 28.34
Noodles, egg, cooked, enriched 133 4.75 1.47 24.84
Noodles, egg, cooked, enriched, with added salt 133 4.75 1.47 24.84
Noodles, egg, cooked, unenriched, without added salt 133 4.75 1.47 24.84
Noodles, egg, cooked, unenriched, with added salt 133 4.75 1.47 24.84
Noodles, egg, spinach, cooked, enriched 132 5.04 1.57 24.25
Pasta, fresh-refrigerated, plain, cooked 131 5.15 1.05 24.93
Noodles, japanese, somen, cooked 131 4 0.18 27.54
Pasta, homemade, made with egg, cooked 130 5.28 1.74 23.54
Pasta, fresh-refrigerated, spinach, cooked 130 5.06 0.94 25.04
Spaghetti, spinach, cooked 130 4.58 0.63 26.15
Rice, white, long-grain, regular, cooked 130 2.69 0.28 28.17
Rice, white, long-grain, regular, cooked, enriched, with salt 130 2.69 0.28 28.17
Rice, white, long-grain, regular, cooked, unenriched, without salt 130 2.69 0.28 28.17
Rice, white, long-grain, regular, cooked, unenriched, with salt 130 2.69 0.28 28.17
Rice, white, medium-grain, cooked 130 2.38 0.21 28.59
Rice, white, medium-grain, cooked, unenriched 130 2.38 0.21 28.59
Rice, white, short-grain, cooked 130 2.36 0.19 28.73
Rice, white, short-grain, cooked, unenriched 130 2.36 0.19 28.73
Macaroni, vegetable, cooked, enriched 128 4.53 0.11 26.61
Pasta, corn, cooked 126 2.63 0.73 27.91
Pasta, homemade, made without egg, cooked 124 4.37 0.98 25.12
Macaroni, whole-wheat, cooked 124 5.33 0.54 26.54
Spaghetti, whole-wheat, cooked 124 5.33 0.54 26.54
Barley, pearled, cooked 123 2.26 0.44 28.22
Rice, white, with pasta, cooked 122 2.54 2.82 21.43
Millet, cooked 119 3.51 1 23.67
Rice, white, long-grain, parboiled, enriched, cooked 114 2.29 0.27 24.73
Rice, white, long-grain, parboiled, unenriched, cooked 114 2.29 0.27 24.73
Couscous, cooked 112 3.79 0.16 23.22
Rice, brown, medium-grain, cooked 112 2.32 0.83 23.51
Rice, brown, long-grain, cooked 111 2.58 0.9 22.96
Rice noodles, cooked 109 0.91 0.2 24.9
Wild rice, cooked 101 3.99 0.34 21.34
Noodles, japanese, soba, cooked 99 5.06 0.1 21.44
Rice, white, long-grain, precooked or instant, enriched, prepared 98 2.06 0.16 21.27
Rice, white, glutinous, cooked 97 2.02 0.19 21.09
Buckwheat groats, roasted, cooked 92 3.38 0.62 19.94
Bulgur, cooked 83 3.08 0.24 18.58
Hominy, canned, white 72 1.48 0.88 14.26
Hominy, canned, yellow 72 1.48 0.88 14.26
Oat bran, cooked 40 3.21 0.86 11.44
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