What grains & cereals are highest in protein?

The highest protein grains & cereals in our database are: Pumpkin Pie (38.8g per serving), Catalina Crunch Dark Chocolate Cereal (30.6g per serving), Wheat Berries (29.6g per serving).

What are the lowest calorie grains & cereals?

The lowest calorie grains & cereals include: PF Chang's Chicken Fried Rice (0 cal per serving), Saltine Cracker (12.5 cal per serving), Pumpernickel Bread (17.5 cal per serving).

How many grains & cereals are in the Food Index database?

Food Index covers 212 grains & cereals with full nutrition data per serving sourced from USDA FoodData Central.

Grains & Cereals

Whole grains and cereals for sustained energy

Our database covers 212 grains & cereals with complete nutrition data per serving, including calories, protein, carbohydrates, fat, fibre, and a full micronutrient breakdown sourced from USDA FoodData Central.

Highest Protein Grains & Cereals

1Pumpkin Pie

38.8g

2Catalina Crunch Dark Chocolate Cereal

30.6g

3Wheat Berries

29.6g

Lowest Calorie Grains & Cereals

1PF Chang's Chicken Fried Rice

All Grains & Cereals

All-Purpose Flour

455

cal

12.9g

protein

95.4g

carbs

1.2g

fat

per cup (125g)

Amaranth

716

cal

26.2g

protein

125.9g

carbs

13.5g

fat

per cup (193g)

Amy's Frozen Cheese Pizza

234

cal

9.1g

protein

24.7g

carbs

10.4g

fat

per 100g

Amy's Pad Thai

146

cal

12.8g

protein

18.7g

carbs

2.2g

fat

per 100g

Amy's Vegetable Lasagna

137

cal

6.6g

protein

16.3g

carbs

4.9g

fat

per 100g

Ancient Harvest Quinoa Pasta

339

cal

21.4g

protein

62.5g

carbs

1.8g

fat

per 100g

Annie's Organic Mac & Cheese

366

cal

12.7g

protein

70.4g

carbs

4.2g

fat

per 100g

Annie's White Cheddar Mac & Cheese

366

cal

14.1g

protein

64.8g

carbs

4.9g

fat

per 100g

Apple Cinnamon Oatmeal

157.4

cal

3.7g

protein

33g

carbs

fat

per packet (1 NLEA serving) (43g)

Apple Pie

3297.3

cal

24.7g

protein

506.4g

carbs

130.8g

fat

per pie (1137g)

Arborio Rice

716

cal

13g

protein

158.3g

carbs

fat

per cup (200g)

Arnold Country White Bread

302

cal

9.3g

protein

53.5g

carbs

fat

per 100g

Bagel

126.3

cal

3.5g

protein

18.6g

carbs

4.2g

fat

per 6 piece chips (28g)

Baguette

76.2

cal

protein

14.5g

carbs

0.7g

fat

per oz (28g)

Banana Bread

185.8

cal

2.5g

protein

31.1g

carbs

fat

per individual loaf (include Keebler Elfin Loaves) (57g)

Banza Chickpea Pasta

411

cal

21.4g

protein

66.1g

carbs

6.3g

fat

per 100g

Banza Chickpea Penne

339

cal

19.6g

protein

60.7g

carbs

6.3g

fat

per 100g

Barbara's Puffins Peanut Butter Cereal

300

cal

6.7g

protein

86.7g

carbs

3.3g

fat

per 100g

Barilla Penne Pasta

357

cal

12.5g

protein

75g

carbs

1.8g

fat

per 100g

Barilla Spaghetti

357

cal

12.5g

protein

75g

carbs

1.8g

fat

per 100g

Barley

193.1

cal

3.5g

protein

44.3g

carbs

0.7g

fat

per cup, cooked (157g)

Base Culture Keto Bread

344

cal

12.5g

protein

25g

carbs

18.8g

fat

per 100g

Bear Naked Vanilla Almond Granola

422

cal

12.4g

protein

68.4g

carbs

14.6g

fat

per 100g

Ben's Original Whole Grain Brown Rice

143

cal

2.9g

protein

28.6g

carbs

2.1g

fat

per 100g

Birch Benders Classic Pancake Mix

343

cal

8.6g

protein

74.3g

carbs

fat

per 100g

Birch Benders Keto Pancake Mix

444

cal

16.7g

protein

55.6g

carbs

22.2g

fat

per 100g

Biscuit

547.8

cal

10.2g

protein

81.2g

carbs

19.7g

fat

per cup, poured from box (128g)

Black Rice Vinegar

199.3

cal

4.2g

protein

44.7g

carbs

0.4g

fat

per cup, loosely packed (132g)

Blueberry Pie

271.4

cal

2.1g

protein

40.8g

carbs

11.7g

fat

per piece (1/6 of 8" pie) (117g)

Bob's Red Mill 5 Grain Cereal

325

cal

12.5g

protein

70g

carbs

3.8g

fat

per 100g

Bob's Red Mill GF Baking Flour

351

cal

5.4g

protein

81.1g

carbs

fat

per 100g

Bob's Red Mill Rolled Oats

390

cal

17.1g

protein

65.9g

carbs

6.1g

fat

per 100g

Bob's Red Mill Tropical Muesli

362

cal

10.6g

protein

74.5g

carbs

3.2g

fat

per 100g

Bran Flakes

191.2

cal

4.5g

protein

46.6g

carbs

0.9g

fat

per cup (1 NLEA serving) (59g)

Bread Crumbs

426.6

cal

14.4g

protein

77.7g

carbs

5.7g

fat

per cup (108g)

Bread Stuffing

656.2

cal

18.7g

protein

129.5g

carbs

5.8g

fat

per package (6 oz) (170g)

Brown Rice

216.5

cal

protein

44.5g

carbs

1.6g

fat

per cup, cooked (195g)

Brown Sugar Oatmeal

158.2

cal

protein

33.1g

carbs

fat

per packet (43g)

Buckwheat

583.1

cal

22.5g

protein

121.6g

carbs

5.8g

fat

per cup (170g)

Buckwheat Groats

402

cal

15.1g

protein

84.7g

carbs

3.7g

fat

per cup (120g)

Bulgur Wheat

151.1

cal

5.6g

protein

33.8g

carbs

0.4g

fat

per cup (182g)

Butter Croissant

113.7

cal

2.3g

protein

12.8g

carbs

5.9g

fat

per croissant, mini (28g)

Cap'n Crunch

500

cal

7.1g

protein

67.9g

carbs

21.4g

fat

per 100g

Cappello's Grain Free Fettuccine

341

cal

10.6g

protein

36.5g

carbs

18.8g

fat

per 100g

Catalina Crunch Dark Chocolate Cereal

306

cal

30.6g

protein

38.9g

carbs

16.7g

fat

per 100g

Cheerios

357

cal

10.7g

protein

71.4g

carbs

7.1g

fat

per 100g

Cheesecake

89.9

cal

1.5g

protein

7.1g

carbs

6.3g

fat

per oz (28g)

Chocolate Chip Cookies

68.9

cal

0.7g

protein

9.2g

carbs

3.5g

fat

per cookie, large (include Keebler Rich 'n Chips, Pecan Chips Delux) (14g)

Chocolate Chip Muffin

630

cal

7.5g

protein

89g

carbs

27g

fat

per extra large (168g)

Chocolate Mousse

247

cal

3.3g

protein

28.1g

carbs

14.6g

fat

per piece (1/8 of 9" dia) (95g)

Chow Mein Noodles

131.9

cal

protein

17.8g

carbs

5.9g

fat

per 0.5 cup dry (28g)

Cinnamon Toast Crunch

404

cal

5.3g

protein

79g

carbs

10.5g

fat

per 100g

Cocoa Pebbles

389

cal

5.6g

protein

86.1g

carbs

4.2g

fat

per 100g

Cooked Pasta

183.3

cal

6.7g

protein

35.8g

carbs

1.1g

fat

per cup lasagne (116g)

Cooked Quinoa

222

cal

8.1g

protein

39.4g

carbs

3.6g

fat

per cup (185g)

Corn Flakes

107.5

cal

1.7g

protein

24.6g

carbs

0.3g

fat

per cup (1 NLEA serving) (28g)

Corn Muffin

344.7

cal

6.7g

protein

57.6g

carbs

9.5g

fat

per medium (113g)

Corn Pasta

374.9

cal

7.8g

protein

83.2g

carbs

2.2g

fat

per cup (105g)

Corn Tortilla

224

cal

7.9g

protein

29.4g

carbs

8.3g

fat

per 100g

Corn Tortilla Small

41.4

cal

1.1g

protein

8.5g

carbs

0.5g

fat

per enchilada (19g)

Cornbread

108.9

cal

2.8g

protein

21.5g

carbs

1.2g

fat

per oz (28g)

Cornmeal

441.6

cal

9.9g

protein

93.8g

carbs

4.4g

fat

per cup (122g)

Couscous

175.8

cal

protein

36.4g

carbs

0.3g

fat

per cup, cooked (157g)

Cream of Wheat

656.6

cal

21.7g

protein

145.7g

carbs

3.3g

fat

per cup (192g)

Croissant

144.8

cal

4.2g

protein

21.1g

carbs

fat

per croissant, medium (57g)

Cybele's Grain Free Penne

351

cal

1.8g

protein

86g

carbs

fat

per 100g

Dave's Killer Bread 21 Grains

267

cal

11.1g

protein

48.9g

carbs

4.4g

fat

per 100g

Dave's Killer Bread Good Seed

250

cal

10.7g

protein

46.4g

carbs

7.1g

fat

per 100g

DiGiorno Pepperoni Pizza

231

cal

10.8g

protein

28.5g

carbs

8.5g

fat

per 100g

Dinner Roll

88.5

cal

2.4g

protein

15g

carbs

fat

per oz (28g)

Dinner Rolls

77.5

cal

2.7g

protein

13g

carbs

1.6g

fat

per each (pan, dinner, or small roll) (2" square, 2" high) (25g)

Domino's Cheesy Bread

267

cal

11.8g

protein

29.8g

carbs

11.2g

fat

per 100g

Domino's Pepperoni Pizza

272

cal

10.2g

protein

31.7g

carbs

12.1g

fat

per 100g

Egg Noodles

220.8

cal

7.3g

protein

40.3g

carbs

3.3g

fat

per cup (160g)

Eggo Homestyle Waffles

257

cal

6.1g

protein

39.1g

carbs

8.7g

fat

per 100g

English Muffin

134

cal

4.4g

protein

26.2g

carbs

fat

per muffin (57g)

Explore Cuisine Lentil Lasagne

339

cal

19.6g

protein

62.5g

carbs

1.8g

fat

per 100g

Ezekiel Sprouted Grain Bread

225

cal

15g

protein

40g

carbs

2.5g

fat

per 100g

Farro

478.8

cal

17.2g

protein

106.2g

carbs

1.9g

fat

per cup (140g)

Flour Tortilla

358

cal

9.6g

protein

57.8g

carbs

9.3g

fat

per tortilla (approx 12" dia) (117g)

Focaccia

141.9

cal

protein

20.4g

carbs

4.5g

fat

per piece (57g)

French Toast

64.1

cal

2.2g

protein

carbs

fat

per oz (28g)

Fresh Pasta

368.6

cal

14.5g

protein

70.1g

carbs

2.9g

fat

per 4.5 oz (128g)

Frozen French Toast

125.7

cal

4.4g

protein

18.9g

carbs

3.6g

fat

per piece (59g)

Frozen Waffle

103.7

cal

2.5g

protein

15.6g

carbs

3.5g

fat

per waffle, round (38g)

Fruit Danish

112.8

cal

protein

12.5g

carbs

6.3g

fat

per oz (28g)

Fruity Pebbles

389

cal

2.8g

protein

86.1g

carbs

4.2g

fat

per 100g

Glass Noodles

491.4

cal

0.2g

protein

120.5g

carbs

0.1g

fat

per cup (140g)

Glazed Donut

176.8

cal

2.6g

protein

20.1g

carbs

9.5g

fat

per doughnut (approx 1-1/2 oz) (42g)

Gluten-Free Bread

240

cal

3.8g

protein

46.1g

carbs

4.5g

fat

per 100g

Granola

136.9

cal

3.8g

protein

15.1g

carbs

6.8g

fat

per oz (28g)

Grits

174.2

cal

4.2g

protein

38.2g

carbs

1.2g

fat

per cup, cooked (242g)

Hero Bread White Low Carb

188

cal

12.5g

protein

29.2g

carbs

2.1g

fat

per 100g

Honey Bunches of Oats

460

cal

10g

protein

70g

carbs

18g

fat

per 100g

Honey Raisin Granola

210.1

cal

4.9g

protein

38.1g

carbs

5.3g

fat

per 0.5 cup (1 NLEA serving) (51g)

IHOP Buttermilk Pancakes

245

cal

7.3g

protein

39.1g

carbs

6.4g

fat

per 100g

Instant Oatmeal

101.4

cal

3.3g

protein

19.5g

carbs

1.9g

fat

per packet (28g)

Italian Bread

72.5

cal

2.7g

protein

13.5g

carbs

0.8g

fat

per oz (28g)

Jovial Brown Rice Fusilli

357

cal

8.9g

protein

75g

carbs

3.6g

fat

per 100g

Jovial Brown Rice Pasta

364

cal

7.3g

protein

76.4g

carbs

3.6g

fat

per 100g

Kasha

567.4

cal

19.2g

protein

122.9g

carbs

4.4g

fat

per cup (164g)

Kashi GO Original Cereal

307

cal

19.6g

protein

71g

carbs

fat

per 100g

Kashi GOLEAN Crunch

367

cal

16.7g

protein

71.4g

carbs

5.9g

fat

per 100g

Kellogg's Corn Flakes

362

cal

6.1g

protein

84.7g

carbs

0.4g

fat

per 100g

Kellogg's Froot Loops

374

cal

5.7g

protein

87.5g

carbs

3.8g

fat

per 100g

Kellogg's Frosted Flakes

367

cal

protein

88.3g

carbs

fat

per 100g

Kellogg's Frosted Mini-Wheats

353

cal

protein

84.4g

carbs

2.2g

fat

per 100g

Kellogg's Raisin Bran

325

cal

7.9g

protein

79.7g

carbs

1.9g

fat

per 100g

Kellogg's Rice Krispies

387

cal

6.6g

protein

89.4g

carbs

0.6g

fat

per 100g

Kellogg's Special K

388

cal

19.3g

protein

68g

carbs

2.5g

fat

per 100g

KFC Biscuit

347

cal

protein

33.3g

carbs

20g

fat

per 100g

Kodiak Power Waffles

358

cal

26.4g

protein

56.6g

carbs

3.8g

fat

per 100g

Kraft Mac & Cheese

382

cal

10.9g

protein

70.9g

carbs

5.5g

fat

per 100g

La Tortilla Factory Low Carb Tortillas

289

cal

6.7g

protein

48.9g

carbs

6.7g

fat

per 100g

Long-Grain Brown Rice

675.3

cal

13.2g

protein

147.9g

carbs

1.2g

fat

per cup (185g)

Lucky Charms

407

cal

7.4g

protein

81.5g

carbs

3.7g

fat

per 100g

Magic Spoon Frosted Cereal

343

cal

22.9g

protein

51.4g

carbs

5.7g

fat

per 100g

Masa Harina

413.8

cal

9.6g

protein

87.3g

carbs

4.2g

fat

per cup (114g)

Matzo

110.6

cal

2.8g

protein

23.4g

carbs

0.4g

fat

per matzo (28g)

Medium Grain Rice

702

cal

12.9g

protein

154.7g

carbs

1.1g

fat

per cup (195g)

Mikey's Grain Free English Muffins

274

cal

14.5g

protein

8.1g

carbs

21g

fat

per 100g

Millet

207.1

cal

6.1g

protein

41.2g

carbs

1.7g

fat

per cup, cooked (174g)

Mission Carb Balance Tortillas

161

cal

14.3g

protein

42.9g

carbs

7.1g

fat

per 100g

Mission Yellow Corn Tortillas

500

cal

11.1g

protein

88.9g

carbs

5.4g

fat

per 100g

Muesli

cal

2.1g

protein

11.1g

carbs

0.2g

fat

per 0.5 oz (14g)

Mush Vanilla Bean Overnight Oats

182

cal

5.3g

protein

24.7g

carbs

5.3g

fat

per 100g

Naan

261.9

cal

8.7g

protein

45.4g

carbs

5.1g

fat

per piece (90g)

Nature's Own Whole Wheat Bread

233

cal

11.6g

protein

46.5g

carbs

2.3g

fat

per 100g

Nature's Path Flax Plus Cereal

367

cal

13.3g

protein

76.7g

carbs

fat

per 100g

Nature's Path Panda Puffs Cereal

312

cal

12.5g

protein

68.8g

carbs

fat

per 100g

Oat Bran

145.6

cal

6.8g

protein

25.2g

carbs

3.2g

fat

per 0.5 cup (1 NLEA serving) (40g)

Oat Bran Bread

70.8

cal

3.1g

protein

11.9g

carbs

1.3g

fat

per slice (30g)

Oats

307

cal

10.7g

protein

54.8g

carbs

5.3g

fat

per cup (81g)

Old El Paso Flour Tortillas

340

cal

6.4g

protein

53.2g

carbs

9.6g

fat

per 100g

Olive Garden Fettuccine Alfredo

153

cal

6.9g

protein

17.8g

carbs

5.9g

fat

per 100g

Orzo

237.4

cal

8.3g

protein

47.8g

carbs

fat

per cup shells (64g)

Overnight Oats Peanut Butter Banana

397

cal

20.6g

protein

60.3g

carbs

9.6g

fat

per 100g

Pancake

282.5

cal

protein

60.2g

carbs

fat

per serving 3 pancakes (105g)

Pancake Mix

54.3

cal

1.5g

protein

10.3g

carbs

0.7g

fat

per oz (28g)

Pancakes

174.8

cal

4.9g

protein

21.8g

carbs

7.5g

fat

per pancake (6" dia) (77g)

Panda Express Chow Mein

464

cal

10.7g

protein

67.9g

carbs

16.1g

fat

per 100g

Panda Express Fried Rice

cal

2.6g

protein

6.1g

carbs

2.6g

fat

per 100g

PB&J Sandwich

66.9

cal

1.2g

protein

9.2g

carbs

fat

per cookie (14g)

Peanut Butter Cookies

132.4

cal

2.5g

protein

16.3g

carbs

6.7g

fat

per oz (28g)

Pearl Barley

193.1

cal

3.5g

protein

44.3g

carbs

0.7g

fat

per cup (157g)

Pecan Pie

114

cal

1.3g

protein

16.7g

carbs

4.7g

fat

per oz (28g)

Penne

356.2

cal

12.5g

protein

71.7g

carbs

1.4g

fat

per cup rotini (96g)

PF Chang's Chicken Fried Rice

cal

6.4g

protein

16g

carbs

4.2g

fat

per 100g

Phyllo Dough

56.8

cal

1.3g

protein

10g

carbs

1.1g

fat

per sheet dough (19g)

Pita Bread

cal

2.5g

protein

15.6g

carbs

0.3g

fat

per pita, small (4" dia) (28g)

Pizza Hut Pepperoni Pan Pizza

293

cal

12.2g

protein

26.5g

carbs

15g

fat

per 100g

Plain Bagel

277.2

cal

11.1g

protein

55g

carbs

1.4g

fat

per medium bagel (3-1/2" to 4" dia) (105g)

Plain Cake Donut

60.8

cal

0.7g

protein

6.6g

carbs

3.5g

fat

per doughnut, mini (1-1/2" dia) or doughnut hole (14g)

Polenta

384

cal

9.9g

protein

72.9g

carbs

5.9g

fat

per 100g

Popcorn

cal

protein

6.2g

carbs

0.4g

fat

per cup (8g)

Post Grape-Nuts

407

cal

11.1g

protein

77.8g

carbs

5.6g

fat

per 100g

Potato Gnocchi

133.8

cal

3.6g

protein

29.7g

carbs

1.2g

fat

per serving 1/3 cup (39g)

Pretzel

107.5

cal

2.8g

protein

22.5g

carbs

0.8g

fat

per oz (28g)

Pumpernickel Bread

17.5

cal

0.6g

protein

3.3g

carbs

0.2g

fat

per slice, snack-size (7g)

Pumpkin Pie

2417.9

cal

38.8g

protein

346.6g

carbs

97g

fat

per pie (995g)

Purely Elizabeth Ancient Grain Granola

464

cal

10.7g

protein

64.3g

carbs

16.1g

fat

per 100g

Quaker Instant Oatmeal

400

cal

12.5g

protein

65g

carbs

8.8g

fat

per 100g

Quaker Life Cereal

375

cal

9.8g

protein

52.3g

carbs

4.4g

fat

per 100g

Quaker Old Fashioned Oats

360

cal

13.3g

protein

67.8g

carbs

7.2g

fat

per 100g

Quinoa

222

cal

8.1g

protein

39.4g

carbs

3.6g

fat

per cup, cooked (185g)

Rice Cake

34.2

cal

0.8g

protein

7.2g

carbs

0.3g

fat

per cake (9g)

Rice Noodles

190.1

cal

3.2g

protein

42.3g

carbs

0.4g

fat

per cup (176g)

RightRice Lemon Herb Pilaf

366

cal

9.9g

protein

76.1g

carbs

2.8g

fat

per 100g

RightRice Mediterranean

214

cal

10.7g

protein

7.1g

carbs

16.1g

fat

per 100g

Rolled Oats

37.1

cal

0.9g

protein

carbs

0.1g

fat

per tbsp (10g)

Rye Berries

571.2

cal

17.5g

protein

128.2g

carbs

2.8g

fat

per cup (169g)

Rye Bread

18.1

cal

0.6g

protein

3.4g

carbs

0.2g

fat

per slice, snack-size (7g)

Rye Flour

416

cal

20.4g

protein

87.8g

carbs

2.8g

fat

per cup (128g)

Ryvita Cracker

203.7

cal

5.9g

protein

49g

carbs

0.5g

fat

per cup, crushed (61g)

Saltine Cracker

12.5

cal

0.3g

protein

2.2g

carbs

0.3g

fat

per cracker square (3g)

Sara Lee Honey Wheat Bread

240

cal

12g

protein

46g

carbs

fat

per 100g

Scone

cal

1.7g

protein

10.3g

carbs

0.9g

fat

per 0.5 oz (14g)

Seeds of Change Brown and Wild Rice

157

cal

4.3g

protein

32.1g

carbs

1.8g

fat

per 100g

Shortcake

96.9

cal

1.7g

protein

13.6g

carbs

fat

per oz (28g)

Siete Grain Free Taco Shells

462

cal

3.9g

protein

53.9g

carbs

26.9g

fat

per 100g

Simple Mills Pancake & Waffle Mix

450

cal

10g

protein

57.5g

carbs

20g

fat

per 100g

Smart Ones Three Cheese Ziti

118

cal

4.7g

protein

16.9g

carbs

3.1g

fat

per 100g

Soba Noodles

191.5

cal

8.2g

protein

42.5g

carbs

0.4g

fat

per 2 oz (57g)

Sorghum

631.7

cal

20.4g

protein

138.4g

carbs

6.6g

fat

per cup (192g)

Spaghetti

212

cal

7.6g

protein

42.6g

carbs

0.9g

fat

per 2 oz (57g)

Spelt

246.4

cal

10.7g

protein

51.3g

carbs

1.6g

fat

per cup (194g)

Steel-Cut Oats

148.4

cal

5.5g

protein

27.3g

carbs

2.7g

fat

per 0.5 cup (40g)

Sticky Rice

168.8

cal

3.5g

protein

36.7g

carbs

0.3g

fat

per cup (174g)

Stouffer's Mac & Cheese

164

cal

6.2g

protein

15.5g

carbs

8.9g

fat

per 100g

Sugar Cookies

129.9

cal

1.5g

protein

18.9g

carbs

5.5g

fat

per oz (28g)

Teff

254.5

cal

9.8g

protein

50g

carbs

1.6g

fat

per cup (252g)

The Better Bagel Original

162

cal

22.9g

protein

39.1g

carbs

3.8g

fat

per 100g

Thomas' English Muffins

193

cal

8.8g

protein

38.6g

carbs

0.9g

fat

per 100g

Three Wishes Honey Cereal

343

cal

22.9g

protein

51.4g

carbs

5.7g

fat

per 100g

Toast

49.3

cal

1.5g

protein

9.3g

carbs

0.7g

fat

per slice, thin (17g)

Toaster Blueberry Muffin

87.6

cal

1.3g

protein

14.9g

carbs

2.7g

fat

per oz (28g)

Tolerant Black Bean Pasta

376

cal

25.9g

protein

64.7g

carbs

1.8g

fat

per 100g

Tolerant Red Lentil Pasta

331

cal

21.2g

protein

60g

carbs

2.9g

fat

per 100g

Totino's Party Pizza Combination

241

cal

6.6g

protein

25.4g

carbs

12.5g

fat

per 100g

Uncle Ben's White Rice

340

cal

6.4g

protein

78.7g

carbs

fat

per 100g

Waffle

79.8

cal

1.8g

protein

12g

carbs

2.7g

fat

per oz (28g)

Waffles

218.3

cal

5.9g

protein

24.7g

carbs

10.6g

fat

per waffle, round (7" dia) (75g)

Wheat Berries

631.7

cal

29.6g

protein

130.6g

carbs

3.7g

fat

per cup (192g)

Wheat Germ

414

cal

26.6g

protein

59.6g

carbs

11.2g

fat

per cup (115g)

Wheaties

385

cal

5.1g

protein

87.2g

carbs

3.9g

fat

per 100g

White Rice

205.4

cal

4.3g

protein

44.6g

carbs

0.4g

fat

per cup, cooked (158g)

Whole Wheat Bread

70.6

cal

3.5g

protein

12g

carbs

fat

per oz (28g)

Whole Wheat Pasta

231.7

cal

8.6g

protein

46.8g

carbs

1.7g

fat

per cup shells (64g)

Whole Wheat Toast

87.6

cal

3.6g

protein

15.6g

carbs

1.2g

fat

per oz (28g)

Wild Rice

165.6

cal

6.5g

protein

34.9g

carbs

0.6g

fat

per cup, cooked (164g)

Wonder White Bread

246

cal

protein

50.9g

carbs

2.6g

fat

per 100g

Wonton Wrapper

93.1

cal

3.1g

protein

18.5g

carbs

0.5g

fat

per wrapper, eggroll (7" square) (32g)

Verified Nutrition Data

Trusted & Verified Nutritional Information

All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.

USDAOfficial Source

FDASafety Standards

HHSHealth Standards

NIHResearch Verified

Laboratory Analyzed

Nutrient values from certified lab analysis

Peer Reviewed

Data reviewed by nutrition scientists

Regularly Updated

Synced with latest official database releases

Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.