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Nutrition information Sorted by Grams of Fat

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