GRAINS AND RICES

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
All-purpose flour, self-
rising, white, enriched		 2 tbsp 106 3 22 1 0 0.3 0.0 381
All-purpose flour, white,
bleached, enriched		 2 tbsp 109 3 23 1 0 0.3 0.0 1
All-purpose flour, white,
calcium fortified, enriched		 2 tbsp 109 3 23 1 0 0.3 0.0 1
All-purpose flour, white,
unbleached, enriched		 2 tbsp 109 3 23 1 0 0.3 0.0 1
All-purpose flour, white,
unenriched		 2 tbsp 109 3 23 1 0 0.3 0.0 1
Amaranth, dry 1/4 cup 167 6 29 3 1 3.2 0.7 2
Bakery-mix flour, low fat 2 tbsp 108 3 21 1 0 1.4 0.3 408
Bakery-mix flour 2 tbsp 120 3 19 2 0 3.9 0.9 423
Barley flour 2 tbsp 104 3 22 3 0 0.5 0.1 1
Barley flour, malt 2 tbsp 108 3 23 2 0 0.6 0.1 3
Barley, hulled, dry 1/4 cup 159 6 33 8 0 1.0 0.2 5
Barley, pearled, cooked 1 cup 172 3 40 5 0 0.6 0.1 4
Barley, pearled, dry 1/4 cup 158 4 35 7 0 0.5 0.1 4
Bran, corn, crude 1 cup 314 12 120 111 0 1.3 0.2 10
Bran, oat, dry 15 g 37 3 10 2 0 1.0 0.2 1
Bran, rice, crude 15 g 47 2 7 3 0 3.1 0.6 1
Bran, wheat, crude 15 g 32 2 10 6 0 0.6 0.1 0
Brown rice flour 2 tbsp 109 2 23 1 0 0.8 0.2 2
Buckwheat flour,
whole groat		 2 tbsp 101 4 21 3 1 0.9 0.2 3
Buckwheat, groats,
roasted, cooked		 1 cup 129 5 28 4 1 0.9 0.2 6
Carob flour 2 tbsp 67 1 27 12 15 0.2 0.0 11
Chickpea flour, besan 2 tbsp 116 7 17 3 3 2.0 0.2 19
Corn flour, masa,
white, enriched		 2 tbsp 110 3 23 3 0 1.1 0.2 2
Corn flour, white,
whole grain		 2 tbsp 108 2 23 2 0 1.2 0.2 2
Corn flour, yellow,
degermed, unenriched		 2 tbsp 113 2 25 1 0 0.4 0.1 0
Corn flour, yellow,
whole grain		 2 tbsp 108 2 23 2 0 1.2 0.2 2
Cornmeal, blue, Navajo 2 tbsp 119 3 23 3 1 1.6 0.3 2

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Cornmeal, white, bolted,
enriched, self-rising		 2 tbsp 100 2 21 2 0 1.0 0.1 374
Cornmeal, white,
degermed, enriched		 2 tbsp 111 2 24 1 0 0.5 0.1 2
Cornmeal, white,
degermed, enriched,
self-rising		 2 tbsp 107 3 22 2 0 0.5 0.1 404
Cornmeal, white,
degermed, unenriched		 2 tbsp 111 2 24 1 0 0.5 0.1 2
Cornmeal, white, Navajo 2 tbsp 119 3 23 3 0 1.5 0.3 1
Cornmeal, white,
whole grain		 2 tbsp 109 2 23 2 0 1.1 0.2 11
Cornmeal, yellow,
degermed, enriched		 2 tbsp 111 2 24 1 0 0.5 0.1 2
Cornmeal, yellow,
degermed, unenriched		 2 tbsp 111 2 24 1 0 0.5 0.1 2
Cornmeal, yellow, Navajo 2 tbsp 115 3 22 3 0 1.8 0.3 1
Cornmeal, yellow,
whole grain		 2 tbsp 109 2 23 2 0 1.1 0.2 11
Flour, bread, unenriched 2 tbsp 108 4 22 1 0 0.5 0.1 1
Flour, bread, white,
enriched		 2 tbsp 108 4 22 1 0 0.5 0.1 1
Flour, cake, white,
enriched, unsifted		 2 tbsp 109 2 23 1 0 0.3 0.0 1
Grits, corn, yellow,
quick, enriched, dry		 1/4 cup 147 3 32 2 0 0.6 0.1 1
Grits, corn, yellow,
regular, enriched, dry		 1/4 cup 147 3 32 2 0 0.6 0.1 1
Kasha, roasted, cooked 1 cup 129 5 28 4 1 0.9 0.2 6
Millet, cooked 1 cup 167 5 33 2 0 1.4 0.2 3
Oat flour,
partially debranned		 2 tbsp 121 4 20 2 0 2.7 0.5 6
Potato flour 2 tbsp 107 2 25 2 1 0.1 0.0 17
Quinoa, cooked 1 cup 168 6 30 0 0 0.0 1.0 7
Rice, brown,
long grain, cooked		 1 cup 155 4 32 3 0 1.3 0.3 7
Rice, white,
glutinous, cooked		 1 cup 136 3 30 1 0 0.3 0.1 7
Rice, white,
long grain, cooked		 1 cup 182 4 39 1 0 0.4 0.1 1

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Rice, white, long grain,
enriched, cooked		 1 cup 182 4 39 1 0 0.4 0.1 0
Rice, white, long grain,
enriched, cooked with salt		 1 cup 182 4 39 1 0 0.4 0.1 535
Rice, white, long grain,
enriched, parboiled, cooked		 1 cup 172 4 36 1 0 0.5 0.1 3
Rice, white, long grain,
enriched, prepared
from instant		 1 cup 164 3 35 1 0 0.7 0.0 6
Rice, white, long grain,
unenriched, cooked		 1 cup 182 4 39 1 0 0.4 0.1 1
Rice, white, long grain,
unenriched, cooked
with salt		 1 cup 182 4 39 1 0 0.4 0.1 535
Rice, white, long grain,
unenriched, parboiled,
cooked		 1 cup 172 4 36 1 0 0.5 0.1 3
Rice, white, medium
grain, cooked		 1 cup 182 3 40 0 1 0.3 0.1 0
Rice, white, medium
grain, unenriched, cooked		 1 cup 182 3 40 0 0 0.3 0.1 0
Rice, white, short grain,
unenriched, cooked		 1 cup 182 3 40 0 0 0.3 0.1 0
Rice, wild, cooked 1 cup 141 6 30 3 1 0.5 0.1 4
Rye flour, dark 2 tbsp 98 5 21 7 1 0.7 0.1 1
Rye flour, light 2 tbsp 107 3 23 2 0 0.4 0.0 1
Rye flour, medium 2 tbsp 105 3 23 4 0 0.5 0.1 1
Semolina flour, enriched 2 tbsp 108 4 22 1 1 0.3 0.0 0
Semolina flour, unenriched 2 tbsp 108 4 22 1 1 0.3 0.0 0
Soy flour, defatted, 2 tbsp 112 15 9 5 4 2.7 0.4 3
Soy flour, defatted, stirred 2 tbsp 99 14 12 5 6 0.4 0.0 6
Soy flour, full fat,
stirred, raw		 2 tbsp 131 10 11 3 2 6.2 0.9 4
Soy flour, full fat,
stirred, roasted		 2 tbsp 132 10 10 3 2 6.6 0.9 4
Soy flour, low fat, stirred 2 tbsp 113 14 10 5 3 2.7 0.4 3
Triticale flour, whole grain 2 tbsp 101 4 22 4 1 0.5 0.1 1
Wheat, bulgur, cooked 1 cup 116 4 26 6 0 0.3 0.1 7
White rice flour 2 tbsp 110 2 24 1 0 0.4 0.1 0
Whole-wheat flour 2 tbsp 102 4 22 4 0 0.6 0.1 2