Grain Nutrition Table
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| Grain | Calories | Protein | Fat | Carbs | Fiber | Sugar | Sodium | Key Nutrients | ||
|---|---|---|---|---|---|---|---|---|---|---|
🍚 White Rice Refined Grain |
109 | 2.0g | 0.2g | 24.0g | 0.3g | 0.0g | 1mg | Fe 0.8mg · B1 Thiamine · Niacin | ||
🍚 Brown Rice Whole Grain |
107 | 2.5g | 0.8g | 22.0g | 1.7g | 0.3g | 2mg | Mg 44mg · P 98mg · Mn 0.9mg | ||
🍚 Black Rice Forbidden Rice |
107 | 2.9g | 0.8g | 22.5g | 2.1g | 0.3g | 1mg | Anthocyanins · Fe 0.9mg · Antioxidants | ||
🌾 Wild Rice Aquatic Grass |
101 | 3.9g | 0.3g | 21.3g | 1.8g | 0.8g | 1mg | Mg 26mg · P 82mg · Zn 0.6mg | ||
🌾 Oats Whole Grain |
114 | 4.0g | 2.0g | 19.5g | 2.8g | 0.3g | 2mg | Beta-glucan · Mn 0.9mg · P 102mg · Mg 38mg | ||
🌾 Whole Wheat Whole Grain |
99 | 4.0g | 0.6g | 20.7g | 3.0g | 0.3g | 0mg | Se 10mcg · Mg 37mg · P 89mg | ||
🌾 Quinoa Pseudo-cereal |
108 | 4.0g | 1.8g | 19.4g | 2.4g | 0.9g | 6mg | All 9 EAAs · Mg 53mg · Fe 1.4mg | ||
🥣 Granola Baked Oat Mix |
143 | 3.0g | 6.0g | 19.0g | 1.8g | 6.5g | 52mg | Fe 1.1mg · K 109mg · Mg 24mg | ||
🌾 Sorghum Ancient Grain |
103 | 3.3g | 1.0g | 22.5g | 1.9g | 0.4g | 1mg | Gluten-free · Fe 0.9mg · Niacin 1.3mg | ||
🌾 Foxtail Millet Ancient Grain |
107 | 3.2g | 1.0g | 22.0g | 1.8g | 0.5g | 2mg | Gluten-free · Fe 0.9mg · Ca 8mg · Mg 27mg | ||
🌽 Corn (Maize) Cereal Grain |
109 | 2.7g | 1.4g | 23.0g | 2.1g | 4.5g | 1mg | B1 Thiamine · B5 Pantothenate · Folate 15mcg | ||
🌾 Barley Ancient Grain |
102 | 2.9g | 0.6g | 22.2g | 3.1g | 0.3g | 1mg | Beta-glucan · Se 10mcg · Mn 0.5mg |
Whole Grain vs. Refined
Whole grains retain the bran and germ, providing more fiber, vitamins and minerals. Quinoa and wild rice are especially complete protein sources. Choose whole grain versions whenever possible for maximum nutritional benefit.