Grains & Cereals Nutrition Guide
Complete nutrition facts, calories, and health information for 15 grains & cereals. All data verified from USDA FoodData Central.
About Grains & Cereals
Grains and cereals are primary energy sources providing carbohydrates, fiber, and B vitamins. Whole grains like brown rice, quinoa, and oatmeal retain the nutrient-rich bran and germ, offering more fiber and micronutrients than refined grains. Choosing whole grains over refined versions supports better blood sugar control, digestive health, and sustained energy levels. Understanding grain nutrition helps balance carbohydrate intake for different dietary goals.
Nutrition Tips for Grains & Cereals
- ✓Choose whole grains over refined grains when possible
- ✓Quinoa is unique among grains as a complete protein
- ✓Oatmeal provides beta-glucan fiber that supports heart health
- ✓Portion control is important as grains are calorie-dense
Grains & Cereals Quick Stats
All Grains & Cereals Nutrition Facts
White Rice
130
calories/100g
2.7g
protein
28g
carbs
0.3g
fat
Brown Rice
111
calories/100g
2.6g
protein
23g
carbs
0.9g
fat
Pasta
131
calories/100g
5.3g
protein
25g
carbs
1.1g
fat
White Bread
265
calories/100g
9g
protein
49g
carbs
3.2g
fat
Whole Wheat Bread
247
calories/100g
3.6g
protein
41g
carbs
3.6g
fat
Oatmeal
389
calories/100g
17g
protein
66g
carbs
7g
fat
Quinoa
120
calories/100g
4.4g
protein
21g
carbs
1.9g
fat
Bagel
257
calories/100g
10g
protein
50g
carbs
1.7g
fat
Tortilla
218
calories/100g
6g
protein
36g
carbs
5.8g
fat
Breakfast Cereal
379
calories/100g
7g
protein
84g
carbs
1.9g
fat
Crackers
421
calories/100g
6g
protein
71g
carbs
11g
fat
Granola
471
calories/100g
9.4g
protein
68g
carbs
18g
fat
Couscous
112
calories/100g
3.8g
protein
23g
carbs
0.2g
fat
English Muffin
227
calories/100g
8.9g
protein
44g
carbs
2.1g
fat
Pancake
227
calories/100g
6.4g
protein
28g
carbs
10g
fat
Compare Grains & Cereals
See how different grains & cereals stack up nutritionally:
Frequently Asked Questions About Grains & Cereals
What is the difference between white and brown rice?
Brown rice retains the bran and germ, providing more fiber (1.8g vs 0.4g per 100g cooked), vitamins, and minerals. White rice has fewer calories but less nutritional value. Both have similar protein content.
Are grains bad for weight loss?
Not necessarily. Whole grains provide fiber that promotes fullness. The key is portion control since grains are carbohydrate-dense. One serving (about 1/2 cup cooked) contains 100-150 calories.
Which grains are gluten-free?
Rice, quinoa, corn, oats (if certified gluten-free), millet, buckwheat, and amaranth are naturally gluten-free options for those with celiac disease or gluten sensitivity.
Verified Data: All nutrition information sourced from USDA FoodData Central, the official U.S. Department of Agriculture nutrition database.