What grains & cereals are highest in protein?

The highest protein grains & cereals in our database are: Catalina Crunch Dark Chocolate Cereal (30.6g per serving), Wheat Berries (29.6g per serving), Wheat Germ (26.6g per serving).

What are the lowest calorie grains & cereals?

The lowest calorie grains & cereals include: Corn Grits Cereals (11.4 cal per serving), Saltine Cracker (12.5 cal per serving), Carob Flour (13.3 cal per serving).

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

Food Index covers 398 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 398 grains & cereals. Verified nutrition is currently available for 397; foods awaiting an exact, complete USDA source are clearly marked instead of showing estimated values.

Highest Protein Grains & Cereals

1 Catalina Crunch Dark Chocolate Cereal

30.6g

2 Wheat Berries

29.6g

3 Wheat Germ

26.6g

Lowest Calorie Grains & Cereals

1 Corn Grits Cereals

11.4 cal

2 Saltine Cracker

12.5 cal

3 Carob Flour

13.3 cal

All Grains & Cereals

Sweet Potato

112 cal 2.1g protein

26.1g carbs

0.1g fat

per 1 medium (130g)

Potato

116 cal 3.2g protein

26.3g carbs

0.2g fat

per 1 medium (150g)

Rice

205 cal 4.3g protein

44.6g carbs

0.5g fat

per 1 cup cooked (158g)

Brown Rice

240 cal 5.3g protein

49.9g carbs

2g fat

per 1 cup cooked (195g)

Quinoa

222 cal 8.1g protein

39.4g carbs

3.5g fat

per 1 cup cooked (185g)

Oats

307 cal 10.7g protein

54.8g carbs

5.3g fat

per 1 cup dry (81g)

Pasta

220 cal 8.1g protein

42.8g carbs

1.3g fat

per 1 cup cooked (140g)

Bread

160 cal 5.3g protein

29.6g carbs

2g fat

per 2 slices (60g)

Whole Wheat Bread

151 cal 7.5g protein

25.6g carbs

2.1g fat

per 2 slices (60g)

Barley

193 cal 3.6g protein

44.3g carbs

0.6g fat

per 1 cup cooked (157g)

Corn

77 cal 3g protein

16.8g carbs

1.3g fat

per 1 medium ear (90g)

Buckwheat

155 cal 5.7g protein

33.4g carbs

1g fat

per 1 cup cooked (168g)

Oat Milk

115 cal 1.9g protein

12.2g carbs

6.5g fat

per 1 cup (240ml)

Popcorn

93 cal 3.1g protein

18.7g carbs

1.1g fat

per 3 cups popped

Granola Bar

188 cal 4g protein

25.8g carbs

7.9g fat

per 1 bar (40g)

Pretzels

108 cal 2.8g protein

22.5g carbs

0.8g fat

per 1 oz (28g)

Crackers

135 cal 2g protein

18.9g carbs

5.7g fat

per 1 oz (28g)

Rice Cakes

70 cal 1.5g protein

14.7g carbs

0.5g fat

per 2 cakes (18g)

Millet

207 cal 6.1g protein

41.2g carbs

1.7g fat

per 1 cup cooked (174g)

Bulgur

151 cal 5.6g protein

33.9g carbs

0.4g fat

per 1 cup cooked (182g)

Spelt

246 cal 10.7g protein

51.2g carbs

1.7g fat

per 1 cup cooked (194g)

Cornmeal

109 cal 2.4g protein

23.1g carbs

1.1g fat

per 1/4 cup dry (30g)

Bagel

277 cal 11.1g protein

55g carbs

1.4g fat

per 1 medium (105g)

Wild Rice

166 cal 6.6g protein

34.9g carbs

0.5g fat

per 1 cup cooked (164g)

Couscous

176 cal 6g protein

36.4g carbs

0.3g fat

per 1 cup cooked (157g)

English Muffin

134 cal 4.4g protein

26.2g carbs

1g fat

per 1 muffin (57g)

Corn Tortilla

105 cal 2.7g protein

21.4g carbs

1.4g fat

per 2 tortillas (48g)

Flour Tortilla

150 cal 4g protein

24.2g carbs

3.9g fat

per 1 tortilla (49g)

Pita Bread

165 cal 5.5g protein

33.4g carbs

0.7g fat

per 1 pita (60g)

Egg Noodles

221 cal 7.2g protein

40.3g carbs

3.4g fat

per 1 cup cooked (160g)

Granola

298 cal 8.4g protein

32.9g carbs

14.8g fat

per 1/2 cup (61g)

Pancakes

173 cal 4.9g protein

21.5g carbs

7.4g fat

per 2 pancakes (76g)

Waffles

218 cal 5.9g protein

24.7g carbs

10.6g fat

per 1 waffle (75g)

French Toast

298 cal 10g protein

32.5g carbs

14g fat

per 2 slices (130g)

Croissant

231 cal 4.7g protein

26.1g carbs

12g fat

per 1 medium (57g)

Blueberry Muffin

424 cal 5.1g protein

59.9g carbs

18.2g fat

per 1 medium (113g)

Grits

182 cal 4.4g protein

38g carbs

1.3g fat

per 1 cup cooked (257g)

Rye Bread

166 cal 5.4g protein

30.9g carbs

2.1g fat

per 2 slices (64g)

Sourdough Bread

174 cal 6.9g protein

33.2g carbs

1.5g fat

per 2 slices (64g)

Multigrain Bread

138 cal 7g protein

22.5g carbs

2.2g fat

per 2 slices (52g)

Soba Noodles

113 cal 5.8g protein

24.4g carbs

0.1g fat

per 1 cup cooked (114g)

Rice Noodles

190 cal 3.2g protein

42.2g carbs

0.4g fat

per 1 cup cooked (176g)

Instant Ramen

189 cal 4.4g protein

25.9g carbs

7.6g fat

per 1/2 block dry (43g)

Cream of Wheat

123 cal 4.2g protein

25.4g carbs

0.7g fat

per 1 cup cooked (233g)

Biscuit

212 cal 4.2g protein

26.8g carbs

9.8g fat

per 1 medium (60g)

Dinner Roll

111 cal 3g protein

18.7g carbs

2.6g fat

per 1 roll (35g)

Quinoa Flour

116 cal 3.6g protein

20.9g carbs

2g fat

per 1/4 cup (30g)

Rice and Vermicelli Mix

319 cal 6.9g protein

54.3g carbs

7.9g fat

per 1 cup (247g)

Amaranth Flour

115 cal 4g protein

20.6g carbs

1.9g fat

per 1/4 cup (30g)

Special Dietary Pancake Mix

98 cal 2.5g protein

20.7g carbs

0.4g fat

per 1 oz (28g)

Fonio

166 cal 3.2g protein

36.6g carbs

0.8g fat

per 1/4 cup (45g)

Miniature Cinnamon Rolls

202 cal 3.5g protein

26.7g carbs

9g fat

per 2 rolls (50g)

Barley Flour

110 cal 2.6g protein

23.2g carbs

0.8g fat

per 1/4 cup (30g)

Butter Croissant

231 cal 4.7g protein

26.1g carbs

12g fat

per 1 medium (57g)

Buckwheat Flour

107 cal 2.7g protein

22.5g carbs

0.8g fat

per 1/4 cup (30g)

Rye Crispbread

73 cal 2.1g protein

17.7g carbs

0.2g fat

per 2 crackers (22g)

Oat Flour

117 cal 4g protein

21g carbs

1.9g fat

per 1/4 cup (30g)

Prepared Bread Stuffing

195 cal 2.7g protein

18.8g carbs

12.1g fat

per 1/2 cup (100g)

Wholegrain Spelt Flour

109 cal 4.4g protein

21.2g carbs

0.8g fat

per 1/4 cup (30g)

Buttermilk Biscuits

94 cal 2g protein

13.6g carbs

3.4g fat

per 1 oz (28g)

Red Rice

167 cal 3.9g protein

34.3g carbs

1.5g fat

per 1/4 cup (45g)

Milk Crackers

49 cal 0.8g protein

7.9g carbs

1.5g fat

per 1 cracker (11g)

Whole Wheat Flour

111 cal 4.5g protein

21.4g carbs

0.8g fat

per 1/4 cup (30g)

Buttermilk Pancakes

86 cal 2.6g protein

10.9g carbs

3.5g fat

per 1 pancake (38g)

Whole Grain Sorghum

168 cal 4.5g protein

33.1g carbs

1.9g fat

per 1/4 cup (45g)

Pearl Tapioca

544 cal 0.3g protein

134.8g carbs

0g fat

per 1 cup (152g)

Sorghum Flour

169 cal 3.7g protein

34.8g carbs

1.6g fat

per 1/4 cup (45g)

Frozen Buttermilk Waffle

104 cal 2.5g protein

15.6g carbs

3.5g fat

per 1 waffle (38g)

Black Rice

167 cal 3.4g protein

34.7g carbs

1.5g fat

per 1/4 cup (45g)

Whole-Groat Buckwheat Flour

402 cal 15.1g protein

84.7g carbs

3.7g fat

per 1 cup (120g)

00 Flour

107.1 cal 3.4g protein

22.3g carbs

0.5g fat

per RACC (30g)

51% Whole Wheat Pasta Grain

181 cal 6.6g protein

35.8g carbs

1.7g fat

per cup lasagne (116g)

Acorn Flour Nuts

140.3 cal 2.1g protein

15.3g carbs

8.4g fat

per oz (28g)

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

2g fat

per packet (1 NLEA serving) (43g)

Arborio Rice

180.2 cal 4g protein

40g carbs

0.5g fat

per 0.25 cup (53g)

Arnold Country White Bread

302 cal 9.3g protein

53.5g carbs

7g fat

per 100g

Artificial Blueberry Muffin Mix

126.2 cal 1.5g protein

24g carbs

2.7g fat

per muffin (31g)

Artificial Flavor Pillsbury Golden Layer Buttermilk Biscuits

104.4 cal 2g protein

14g carbs

4.5g fat

per serving (34g)

Baguette

27.2 cal 1.1g protein

5.2g carbs

0.2g fat

per 1 slice, snack-size (10g)

Banana Bread

185.8 cal 2.5g protein

31.1g carbs

6g 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 Cereals Ready-To-Eat

89.9 cal 2g protein

22.7g carbs

1g fat

per 0.75 cup (1 NLEA serving) (27g)

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

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

0g fat

per 100g

Birch Benders Keto Pancake Mix

444 cal 16.7g protein

55.6g carbs

22.2g fat

per 100g

Biscuit Fast Food

203.5 cal 3.9g protein

23.6g carbs

10.4g fat

per biscuit (55g)

Biscuit KFC

175.4 cal 3.7g protein

21.3g carbs

8.4g fat

per biscuit (49g)

Biscuit POPEYES

240.6 cal 3.6g protein

24.6g carbs

14.2g fat

per biscuit (60g)

Biscuits

98.8 cal 2g protein

12.5g carbs

4.6g fat

per oz (28g)

Bleached All-Purpose Flour

109.8 cal 3.3g protein

23.2g carbs

0.4g fat

per RACC (30g)

Blue Corn Bread

186 cal 3.1g protein

39.8g carbs

1.5g fat

per 100g

Blue Corn Tortilla

157.3 cal 4.5g protein

33.1g carbs

0.8g fat

per piece (57g)

Blueberry From Recipe Muffins

79.8 cal 1.8g protein

11.4g carbs

3g fat

per oz (28g)

Blueberry From Recipe Pancakes

84.4 cal 2.3g protein

11g carbs

3.5g fat

per pancake (4" dia) (38g)

Blueberry Muffins

93.2 cal 1.4g protein

15.9g carbs

2.8g fat

per oz (28g)

Blueberry Pie

271.4 cal 2.1g protein

40.8g carbs

11.7g fat

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

Blueberryly Prepared Muffin

71.4 cal 1.2g protein

14g carbs

1.2g fat

per oz (28g)

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

0g 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

Boston Brown Bread

54.6 cal 1.5g protein

12.1g carbs

0.4g fat

per oz (28g)

Box Mix With Cheese Sauce Macaroni And Cheese

310 cal 12.6g protein

43.7g carbs

9.4g fat

per cup prepared (189g)

Bran Flakes

98.4 cal 3g protein

24.2g carbs

0.6g fat

per 0.75 cup (1 NLEA serving) (30g)

Bread Crumbs

426.6 cal 14.4g protein

77.7g carbs

5.7g fat

per cup (108g)

Bread Flour

108.9 cal 4.3g protein

21.8g carbs

0.5g fat

per RACC (30g)

Bread Stuffing

656.2 cal 18.7g protein

129.5g carbs

5.8g fat

per package (6 oz) (170g)

Breakfast Tart

193.4 cal 2.1g protein

39.9g carbs

3.1g fat

per tart (52g)

Brown Rice Flour

573.5 cal 11.4g protein

120.8g carbs

4.4g fat

per cup (158g)

Brown-Sugar-Cinnamon Toaster Pastries

103.6 cal 1.1g protein

20.3g carbs

2.2g fat

per oz (28g)

Brown Sugar Oatmeal

158.2 cal 4g protein

33.1g carbs

2g fat

per packet (43g)

Bulgur Wheat

151.1 cal 5.6g protein

33.8g carbs

0.4g fat

per cup (182g)

Buttermilk Biscuits Pillsbury

151 cal 4.1g protein

30.1g carbs

1.8g fat

per biscuit (64g)

Buttermilk Biscuits Pillsbury Grands

99.6 cal 2.1g protein

14.4g carbs

3.9g fat

per biscuit (34g)

Buttermilk Waffle

101.2 cal 2.4g protein

15.5g carbs

3.3g fat

per waffle (35g)

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

Carob Flour

13.3 cal 0.3g protein

5.3g carbs

0g fat

per tbsp (6g)

Cassava Flour

107.2 cal 0.3g protein

26.2g carbs

0.1g fat

per RACC (30g)

Catalina Crunch Dark Chocolate Cereal

306 cal 30.6g protein

38.9g carbs

16.7g fat

per 100g

Cereals Ready-To-Eat

121.5 cal 1g protein

26.2g carbs

1.1g fat

per cup (30g)

Cheerios

357 cal 10.7g protein

71.4g carbs

7.1g fat

per 100g

Cheese Sweet Rolls

237.6 cal 4.7g protein

28.8g carbs

12.1g fat

per roll (66g)

Chestnut Flour

115.4 cal 1.6g protein

24.1g carbs

1.4g fat

per RACC (30g)

Chinese Jujube

281 cal 4.7g protein

72.5g carbs

0.5g fat

per 100g

Chocolate Chip Muffin

100.5 cal 1.4g protein

13.9g carbs

4.8g fat

per 1 miniature (25g)

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 3g protein

17.8g carbs

5.9g fat

per 0.5 cup dry (28g)

Cinnamon Bread

70.8 cal 2g protein

12.4g carbs

1.5g fat

per slice 1 serving (28g)

Cinnamon Danish Pastry

262 cal 4.6g protein

29g carbs

14.6g fat

per pastry (4-1/4" dia) (65g)

Cinnamon Rolls With Icing Pillsbury

145.2 cal 1.9g protein

23.5g carbs

5g fat

per serving 1 roll with icing (44g)

Cinnamon Sweet Rolls

99.9 cal 1.5g protein

15.5g carbs

3.7g fat

per roll (30g)

Cinnamon Toast Crunch

404 cal 5.3g protein

79g carbs

10.5g fat

per 100g

Coarse Semolina Flour

107 cal 3.5g protein

22.1g carbs

0.5g fat

per RACC (30g)

Cocoa Pebbles

389 cal 5.6g protein

86.1g carbs

4.2g fat

per 100g

Coconut Flour

65.7 cal 2.4g protein

8.8g carbs

2.3g fat

per RACC (15g)

Coleslaw CRACKER BARREL

292.3 cal 1.5g protein

21.7g carbs

22.1g fat

per serving (167g)

Corn Flakes

107.5 cal 1.7g protein

24.6g carbs

0.3g fat

per cup (1 NLEA serving) (28g)

Corn From Recipe Muffins

88.5 cal 2g protein

12.4g carbs

3.4g fat

per oz (28g)

Corn Grits Cereals

11.4 cal 0.3g protein

2.4g carbs

0.1g fat

per tablespoon (16g)

Corn Mix Muffins

89.9 cal 2.1g protein

13.7g carbs

2.9g fat

per oz (28g)

Corn Muffin

344.7 cal 6.7g protein

57.6g carbs

9.5g fat

per medium (113g)

Corn Muffins

114.2 cal 1.7g protein

19.1g carbs

3.7g fat

per muffin, toaster (33g)

Corn Pasta

374.9 cal 7.8g protein

83.2g carbs

2.2g fat

per cup (105g)

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)

Cornbread From Recipe Bread

74.5 cal 1.9g protein

12.2g carbs

2g fat

per oz (28g)

Cornbread Mix With 2% Milk Bread

198 cal 4g protein

32.7g carbs

5.7g fat

per piece (60g)

Cornstarch

487.7 cal 0.3g protein

116.8g carbs

0.1g fat

per cup (128g)

Cream Crackers

150 cal 2.2g protein

20g carbs

6.3g fat

per 11 crackers (1 NLEA serving) (31g)

CREAM OF RICE Cereals

166.5 cal 2.8g protein

37.1g carbs

0.2g fat

per 0.25 cup (1 NLEA serving) (45g)

CREAM OF RICE With Water Cereals

126.9 cal 2.2g protein

28.1g carbs

0.2g fat

per cup (244g)

CREAM OF WHEAT Cereals

130.4 cal 4.6g protein

25.3g carbs

0.9g fat

per cup (237g)

Crispbread Crackers

36.6 cal 0.8g protein

8.2g carbs

0.1g fat

per wafer (10g)

Cybele's Grain Free Penne

351 cal 1.8g protein

86g carbs

0g 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

Degermed Cornmeal

580.9 cal 11.2g protein

124.7g carbs

2.7g fat

per cup (157g)

DiGiorno Pepperoni Pizza

231 cal 10.8g protein

28.5g carbs

8.5g fat

per 100g

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 Custards Mix

348.5 cal 5.9g protein

70.4g carbs

5.4g fat

per package (3 oz) (85g)

Eggo Homestyle Waffles

257 cal 6.1g protein

39.1g carbs

8.7g fat

per 100g

English Muffins Grain White

139.7 cal 4g protein

28.6g carbs

1g fat

per muffin 1 serving (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

Farina Cereals

98.5 cal 3.3g protein

19.5g carbs

0.6g fat

per 0.75 cup (179g)

Farina With Water Cereals

123.5 cal 4.2g protein

25.4g carbs

0.8g fat

per cup (233g)

Farro

165.2 cal 5.7g protein

32.5g carbs

1.4g fat

per RACC (45g)

Fine Semolina Flour

107.3 cal 4g protein

21.6g carbs

0.6g fat

per RACC (30g)

Focaccia

141.9 cal 5g protein

20.4g carbs

4.5g fat

per piece (57g)

Fresh Pasta

368.6 cal 14.5g protein

70.1g carbs

2.9g fat

per 4.5 oz (128g)

Fresh-Refrigerated Pasta

167.7 cal 6.6g protein

31.9g carbs

1.3g fat

per 2 oz (128g)

Frosted (Includes Honey Buns) Cinnamon Buns

293.8 cal 2.9g protein

31.6g carbs

17.3g fat

per bun (65g)

Frozen French Toast

125.7 cal 4.4g protein

18.9g carbs

3.6g fat

per piece (59g)

Fruit Danish

196.6 cal 2.9g protein

25.3g carbs

9.8g fat

per piece (1/8 of 15 oz ring) (53g)

Fruit (Includes Apple Danish Pastry

196.6 cal 2.9g protein

25.3g carbs

9.8g fat

per piece (1/8 of 15 oz ring) (53g)

Fruit (Includes Apple Toaster Pastries

108.6 cal 1.2g protein

19.7g carbs

2.8g fat

per oz (28g)

Fruit Toaster Pastries

107.8 cal 1.1g protein

20.1g carbs

2.5g 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 Bakery Rudi'S

108.8 cal 1.1g protein

18g carbs

3.6g fat

per slice (34g)

Gluten-Free Bread

240 cal 3.8g protein

46.1g carbs

4.5g fat

per 100g

Gluten-Free Grain Bread

77.3 cal 1.8g protein

12.3g carbs

2.3g fat

per slice (25g)

Gluten-Free Pancakes

103.2 cal 1.6g protein

19.4g carbs

2.2g fat

per pancake (48g)

Gluten-Free Pasta

180.8 cal 4.5g protein

42.2g carbs

2.2g fat

per cup penne not packed (131g)

Gluten-Free Rolls

111.6 cal 2.9g protein

19.8g carbs

2.3g fat

per roll (36g)

Gluten-Free Schar

186.4 cal 2.6g protein

39.4g carbs

2.1g fat

per roll (78g)

Gluten Free Soft Dinner Roll Andrea'S

177.3 cal 3.9g protein

27.8g carbs

5.7g fat

per roll (69g)

Gluten Free Udi'S

111.6 cal 2.9g protein

19.8g carbs

2.3g fat

per roll (36g)

Gluten-Free Waffles

118.4 cal 1.2g protein

19.4g carbs

4g fat

per waffle (45g)

Glutinous Rice Flour

107.4 cal 2g protein

24g carbs

0.3g fat

per RACC (30g)

Gums

93 cal 1.3g protein

21.6g carbs

0.1g fat

per oz (28g)

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)

Irish Soda From Recipe Bread

81.2 cal 1.8g protein

15.7g carbs

1.4g fat

per oz (28g)

Italian Bread

72.5 cal 2.7g protein

13.5g carbs

0.8g fat

per oz (28g)

Japanese Noodles

112.9 cal 5.8g protein

24.4g carbs

0.1g fat

per cup (114g)

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

3g 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 5g protein

88.3g carbs

0g fat

per 100g

Kellogg's Frosted Mini-Wheats

353 cal 8g 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 8g protein

33.3g carbs

20g fat

per 100g

Khorasan Wheat

227 cal 9.8g protein

47.5g carbs

1.4g fat

per cup (172g)

Kneel Down (Navajo) Bread

54.6 cal 1.2g protein

11.1g carbs

0.6g fat

per oz (28g)

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

Latino Bakery Item Keikitos (Muffins)

196.1 cal 2.9g protein

22.3g carbs

10.6g fat

per piece (42g)

Lemon Danish Pastry

103.9 cal 1.5g protein

13.4g carbs

5.2g fat

per oz (28g)

Long-Grain Brown Rice

248.5 cal 5.5g protein

51.7g carbs

2g fat

per cup (202g)

Lowfat Waffles Wheat

179.9 cal 5g protein

34.4g carbs

2.5g fat

per serving 2 waffles (70g)

Lucky Charms

407 cal 7.4g protein

81.5g carbs

3.7g fat

per 100g

Macaroni And Cheese Entree

200.1 cal 8.2g protein

28.1g carbs

6g fat

per serving (244g)

Macaroni And Cheese Mix With 2% Milk And 80% Stick Margarine From Dry Mix

376.2 cal 9.7g protein

47.4g carbs

16.4g fat

per cup (198g)

Macaroni & Cheese DENNY'S

201 cal 7g protein

28.4g carbs

6.6g fat

per cup (134g)

Macaroni & Cheese T.G.I. FRIDAY'S

285.6 cal 11.9g protein

41.1g carbs

8.1g fat

per serving (236g)

Macaroni N' Cheese CRACKER BARREL

339.5 cal 11.4g protein

27.3g carbs

20.6g fat

per serving (175g)

Macaroni N' Cheese Plate CRACKER BARREL

286.1 cal 9.6g protein

23.2g carbs

17.1g fat

per cup (149g)

Made With Egg Pasta

74.1 cal 3g protein

13.4g carbs

1g fat

per 2 oz (57g)

Made Without Egg Pasta

70.7 cal 2.5g protein

14.3g carbs

0.6g fat

per 2 oz (57g)

Magic Spoon Frosted Cereal

343 cal 22.9g protein

51.4g carbs

5.7g fat

per 100g

MALT-O-MEAL Cereals Ready-To-Eat

128.7 cal 1.5g protein

28.8g carbs

0.9g fat

per cup (1 NLEA serving) (33g)

Martha White Foods

159.1 cal 3.2g protein

24.4g carbs

5.4g fat

per serving (41g)

Masa Harina

112.8 cal 2.3g protein

23g carbs

1.3g fat

per RACC (30g)

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)

Mexican Rice ON THE BORDER

222.3 cal 4.1g protein

38.9g carbs

5.5g fat

per cup (114g)

Microwavable Macaroni And Cheese

285.4 cal 12.7g protein

29.7g carbs

12.8g fat

per 7.5 oz 1 serving (213g)

Mikey's Grain Free English Muffins

274 cal 14.5g protein

8.1g carbs

21g fat

per 100g

Mission Carb Balance Tortillas

161 cal 14.3g protein

42.9g carbs

7.1g fat

per 100g

Mixed Grain Biscuits

73.6 cal 1.7g protein

13.3g carbs

1.6g fat

per oz (28g)

Muesli

193.6 cal 6.2g protein

41.6g carbs

1.8g fat

per 0.67 cup (1 NLEA serving) (55g)

Multigrain Crackers

67.5 cal 1g protein

9.5g carbs

2.9g fat

per 4 crackers (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

5g fat

per 100g

Nature's Path Panda Puffs Cereal

312 cal 12.5g protein

68.8g carbs

0g fat

per 100g

No Meat Pasta With Tomato Sauce

169 cal 5.3g protein

33.2g carbs

1.7g fat

per cup (238g)

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)

Oat Bran Cereals

43 cal 2g protein

7.5g carbs

1g fat

per 100g

Oat Bran Muffins

453.6 cal 11.8g protein

81.1g carbs

12.4g fat

per extra large (168g)

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

1g fat

per cup shells (64g)

Overnight Oats Peanut Butter Banana

397 cal 20.6g protein

60.3g carbs

9.6g fat

per 100g

Pancake

174.8 cal 4.9g protein

21.8g carbs

7.5g fat

per pancake (6" dia) (77g)

Pancake Mix

54.3 cal 1.5g protein

10.3g carbs

0.7g fat

per oz (28g)

Pancakes Plain

23.3 cal 0.5g protein

3.8g carbs

0.7g fat

per mini pancake (10g)

Panda Express Chow Mein

464 cal 10.7g protein

67.9g carbs

16.1g fat

per 100g

Panda Express Fried Rice

53 cal 2.6g protein

6.1g carbs

2.6g fat

per 100g

Paratha Wheatly Prepared Bread

257.5 cal 5g protein

35.8g carbs

10.4g fat

per piece (79g)

Pasta Sauce

65.3 cal 1.8g protein

10.3g carbs

1.9g fat

per serving 1/2 cup (128g)

Pasta-Wheat (Includes Foods For USDA'S Food Distribution Program)

159.4 cal 6.4g protein

32.2g carbs

1.8g fat

per cup farfalle (107g)

Pasta With Sliced Franks In Tomato Sauce Entree

226.8 cal 11g protein

32g carbs

6g fat

per serving (1 cup) (252g)

Pastry

325.9 cal 4.7g protein

41.1g carbs

15.9g fat

per piece (86g)

Pastry Flour

107.4 cal 2.6g protein

23.2g carbs

0.5g fat

per RACC (30g)

PB&J Sandwich

202.2 cal 6.4g protein

25.3g carbs

9.3g fat

per 1 sandwich (1 slice bread) (56g)

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)

Pearled Sorghum

166.4 cal 4.6g protein

33.7g carbs

1.5g fat

per RACC (45g)

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)

Pepeao

71.5 cal 1.2g protein

19.4g carbs

0.1g fat

per cup (24g)

PF Chang's Chicken Fried Rice

Nutrition unavailable pending source verification

Phyllo Dough

56.8 cal 1.3g protein

10g carbs

1.1g fat

per sheet dough (19g)

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)

Plain English Muffins

65.8 cal 2.2g protein

12.9g carbs

0.5g fat

per oz (28g)

Plain From Recipe Muffins

168.7 cal 3.9g protein

23.6g carbs

6.5g fat

per muffin (57g)

Plain Or Buttermilk Biscuits

94.6 cal 1.7g protein

15.1g carbs

3.1g fat

per oz (28g)

Plain Waffle

95.4 cal 2.1g protein

14.5g carbs

3.2g fat

per waffle, round (4"dia) (32g)

Plain Waffles

87.4 cal 2g protein

13.8g carbs

2.7g fat

per oz (28g)

Polenta

441.6 cal 9.9g protein

93.8g carbs

4.4g fat

per cup (122g)

Post Grape-Nuts

209.4 cal 6.5g protein

46.7g carbs

1g fat

per 0.5 cup (1 NLEA serving) (58g)

Potato Flour

571.2 cal 11g protein

133g carbs

0.5g fat

per cup (160g)

Potato Gnocchi

280.8 cal 8g protein

58g carbs

1.5g fat

per 1 cup (180g)

Potato Pancakes

99.2 cal 2.2g protein

10.3g carbs

5.5g fat

per medium 3-1/4 in. x 3-5/8 in., 5/8 in. thick. (37g)

Pound Cake Type Bread

214.5 cal 3.9g protein

28.2g carbs

9.6g fat

per serving (55g)

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

323.2 cal 5.2g protein

46.3g carbs

13g fat

per slice (133g)

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

Raisin Bread

76.7 cal 2.2g protein

14.6g carbs

1.2g fat

per oz (28g)

RALSTON Corn Biscuits Cereals Ready-To-Eat

112.8 cal 1.7g protein

25.7g carbs

0.3g fat

per cup (NLEA serving) (30g)

RALSTON CRISP RICE Cereals Ready-To-Eat

126.4 cal 2.2g protein

28.5g carbs

0.4g fat

per 1.25 cup (1 NLEA serving) (33g)

RALSTON Crispy Hexagons Cereals Ready-To-Eat

109.9 cal 1.7g protein

25.2g carbs

0.3g fat

per cup (1 NLEA serving) (29g)

Raspberry Danish Pastry

263.4 cal 3.8g protein

33.9g carbs

13.1g fat

per pastry (4-1/4" dia) (71g)

Ready-To-Bake Or -Fry Tortillas

57.7 cal 1.5g protein

12.1g carbs

0.7g fat

per tortilla, medium (approx 6" dia) (26g)

Ready-To-Bake Puff Pastry

154.3 cal 2g protein

12.6g carbs

10.7g fat

per oz (28g)

Reduced Fat Beef Macaroni With Tomato Sauce Entree

304 cal 15.8g protein

48.4g carbs

5.3g fat

per serving (269g)

Rice Cake

34.2 cal 0.8g protein

7.2g carbs

0.3g fat

per cake (9g)

Rice Cereals Ready-To-Eat

56.3 cal 0.9g protein

12.6g carbs

0.1g fat

per 0.5 oz (14g)

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

152.7 cal 5.4g protein

27.5g carbs

2.4g fat

per RACC (40g)

Rye Berries

571.2 cal 17.5g protein

128.2g carbs

2.8g fat

per cup (169g)

Rye Flour

416 cal 20.4g protein

87.8g carbs

2.8g fat

per cup (128g)

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

3g fat

per 100g

Scone

267.4 cal 4.7g protein

33.7g carbs

12.9g fat

per Quantity not specified (70g)

Seeds of Change Brown and Wild Rice

157 cal 4.3g protein

32.1g carbs

1.8g fat

per 100g

Shake N Bake Original Recipe Kraft Foods

105.6 cal 1.7g protein

22.3g carbs

1g fat

per serving (28g)

Shortcake

96.9 cal 1.7g protein

13.6g carbs

4g fat

per oz (28g)

Shortening Bread

114.9 cal 0g protein

0g carbs

13g fat

per tablespoon (13g)

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

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)

Spaghetti And Meatballs DENNY'S

227.8 cal 10.5g protein

20.8g carbs

11.4g fat

per cup (134g)

Spaghetti With Meat Sauce CARRABBA'S ITALIAN GRILL

122 cal 5.9g protein

15.7g carbs

3.9g fat

per 100g

Spaghetti With Meat Sauce Entree

25.2 cal 1.4g protein

4.3g carbs

0.3g fat

per oz (28g)

Spaghetti With Meat Sauce OLIVE GARDEN

121 cal 5.8g protein

17.2g carbs

3.3g fat

per 100g

Spaghetti With Pomodoro Sauce CARRABBA'S ITALIAN GRILL

104 cal 3.4g protein

18.6g carbs

1.8g fat

per 100g

Spaghetti With Pomodoro Sauce OLIVE GARDEN

102 cal 4.3g protein

17.1g carbs

1.9g fat

per 100g

Sprouted Wheat

213.8 cal 8.1g protein

45.9g carbs

1.4g fat

per cup (108g)

Steak Fries CRACKER BARREL

504.9 cal 6.5g protein

61.1g carbs

26.1g fat

per serving (198g)

Steel-Cut Oats

152.5 cal 5g protein

27.9g carbs

2.3g fat

per RACC (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)

Sweet Rolls

308.8 cal 5.1g protein

42.2g carbs

13.6g fat

per large (83g)

Table Blends Syrups

1008 cal 0g protein

265.1g carbs

0g fat

per cup (316g)

Teff

254.5 cal 9.8g protein

50g carbs

1.6g fat

per cup (252g)

Teriyaki Rice Bowl With Chicken Entree (Includes Fried

428.4 cal 19.2g protein

76.4g carbs

5.3g fat

per bowl (340g)

The Better Bagel Original

162 cal 22.9g protein

39.1g carbs

3.8g fat

per 100g

The Perfect 10 Van'S

37.7 cal 0.6g protein

5.4g carbs

1.5g fat

per 3 crackers (8g)

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)

Toast Thins Crackers

137 cal 2g protein

21g carbs

5g fat

per serving (31g)

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

Tortilla

466.9 cal 14.3g protein

98.4g carbs

1.9g fat

per serving (197g)

Totino's Party Pizza Combination

241 cal 6.6g protein

25.4g carbs

12.5g fat

per 100g

Unbleached All-Purpose Flour

107.4 cal 3.9g protein

22g carbs

0.4g fat

per RACC (30g)

Uncle Ben's White Rice

340 cal 6.4g protein

78.7g carbs

0g fat

per 100g

Unenriched All-Purpose Flour

108.6 cal 3.6g protein

22.4g carbs

0.5g fat

per RACC (30g)

Unprepared Yellow Rice With Seasoning Packet Mix

195.5 cal 4g protein

42.6g carbs

1g fat

per serving (2 oz) (57g)

Unsweetened Mix Pectin

162.5 cal 0.2g protein

45.2g carbs

0.2g fat

per package (1.75 oz) (50g)

Vegetable Macaroni

171.5 cal 6.1g protein

35.7g carbs

0.1g fat

per cup spiral shaped (134g)

Waffle

79.8 cal 1.8g protein

12g carbs

2.7g fat

per oz (28g)

Water Biscuits Crackers

53.8 cal 1g protein

10.2g carbs

1g fat

per 4 cracker 1 serving (14g)

Wheat And Bran Cereals Ready-To-Eat

211.8 cal 3.9g protein

41.9g carbs

3.1g fat

per cup (1 NLEA serving) (55g)

Wheat Berries

631.7 cal 29.6g protein

130.6g carbs

3.7g fat

per cup (192g)

Wheat Bran Mix Muffins

110.9 cal 2g protein

20.4g carbs

3.4g fat

per oz (28g)

Wheat Bran Muffins

106.4 cal 1.9g protein

18.9g carbs

3.2g fat

per muffin, toaster (34g)

Wheat Germ

414 cal 26.6g protein

59.6g carbs

11.2g fat

per cup (115g)

Wheat Germ Oil

123.8 cal 0g protein

0g carbs

14g fat

per tablespoon (14g)

WHEATENA With Water Cereals

136.1 cal 4.9g protein

28.7g carbs

1.2g fat

per cup (243g)

White And Wild Rice Mix

271.2 cal 6.7g protein

50.2g carbs

4.9g fat

per cup (191g)

White Corn Flour-Grain

422.4 cal 8.1g protein

89.9g carbs

4.5g fat

per cup (117g)

White From Recipe Bread

119.7 cal 3.3g protein

20.8g carbs

2.4g fat

per slice (42g)

White Rice

205.4 cal 4.3g protein

44.5g carbs

0.4g fat

per cup (158g)

White Rice Flour

107.7 cal 2.1g protein

23.9g carbs

0.4g fat

per RACC (30g)

Whole Wheat Pasta

231.7 cal 8.6g protein

46.8g carbs

1.7g fat

per cup shells (64g)

Whole Wheat Toast

85.7 cal 4.6g protein

14.3g carbs

1.1g fat

per oz (28g)

With Salt Cereals Wheat Hot Natural Cereal With Water

112.8 cal 3.6g protein

24.9g carbs

0.7g fat

per 0.75 cup (182g)

Without Salt Cereals Wheat Hot Natural Cereal With Water

150 cal 4.8g protein

33.2g carbs

1g fat

per cup (242g)

Wonder White Bread

246 cal 7g 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)

Yellow Corn Flour

472.5 cal 7g protein

104.3g carbs

1.8g fat

per cup (126g)

Yellow Corn Flour-Grain

422.4 cal 8.1g protein

89.9g carbs

4.5g fat

per cup (117g)

Yokan From Adzuki Beans And Sugar

36.4 cal 0.5g protein

8.5g carbs

0g fat

per slice (14g)

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.

USDA Official Source

FDA Safety Standards

HHS Health Standards

NIH Research 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.