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Nutrition information Sorted by Grams of Protein

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