Grains & Porridges Calories Table

Calorie and macro table for grains and porridges: kcal, protein, fat, carbs per 100 g. Rice, oats, buckwheat, quinoa, pasta and more. Free online.

Product	Serving	🔥 kcal	🥩 Protein	🧈 Fat	🌾 Carbs
A mixture of refined cereals with sugar	100 г	96	2.4 г	0.4 г	23.1 г
Amaranth - analogue of popcorn	100 г	298	9 г	2 г	62 г
Amaranth seeds - unprepared	100 г	370	14 г	6 г	57 г
Arroroot Flour	100 г	357	0.3 г	0.1 г	84.7 г
Barley flour	100 г	284	10 г	1.6 г	56.1 г
Barley groats	100 г	324	10 г	1.3 г	63.3 г
Barley porridge	100 г	310	11.5 г	2 г	65.8 г
Basmati Rice	100 г	340	9.5 г	0.2 г	75 г
Bran - wheat, oat	100 г	320	18 г	7.7 г	45.3 г
Brown rice	100 г	337	7.4 г	1.8 г	72.9 г
Buckwheat	100 г	277	8 г	8 г	44 г
Buckwheat flour	100 г	335	12.6 г	3.1 г	70.6 г
Buckwheat noodles	100 г	348	14.7 г	0.9 г	70.5 г
Buckwheat Pasta	100 г	350	14.1 г	1 г	70.9 г
Buckwheat porridge	100 г	163	6 г	2 г	31 г
Bulgur	100 г	83	3.1 г	0.2 г	18.6 г
Capellini - pasta	100 г	364	12 г	1.9 г	73 г
Cereals, whole - sugar free	100 г	350	18.1 г	1.5 г	60.6 г
Chestnut flour	100 г	365	6.4 г	3.7 г	71 г
Chia Seeds - Dried	100 г	512	16.5 г	30.7 г	42.1 г
Chickpea flour	100 г	337	10.9 г	2.9 г	66 г
Corn flour	100 г	361	6.9 г	3.9 г	76.8 г
Corn pasta	100 г	357	7.5 г	2.1 г	68.3 г
Corn starch	100 г	340	0 г	0 г	85.1 г
Cornflakes	100 г	320	5.5 г	1 г	65 г
Cornmeal porridge - mamalyga	100 г	92	2 г	1 г	21 г
Couscous	100 г	152	3.3 г	6.7 г	20 г
Durum wheat vermicelli	100 г	112	3.4 г	0.4 г	23.1 г
Energy bar - sugar free	100 г	342	8.8 г	14.9 г	46.7 г
Fettuccine	100 г	384	14.1 г	4.4 г	67.6 г
Flavored Rice	100 г	365	7 г	0.7 г	80 г
Fresh corn	100 г	148	2.2 г	13 г	5 г
Gnocchi	100 г	93	3.2 г	1.2 г	20 г
Grains - sprouted	100 г	198	7.5 г	1.3 г	41.4 г
Instant oats porridge	100 г	350	14 г	7.5 г	56 г
Instant rice	100 г	348	7.3 г	12 г	77 г
Kamut flour	100 г	333	15.6 г	1.7 г	72 г
Kamut, Egyptian Wheat - cooked	100 г	342	13.9 г	2 г	63.5 г
Lasagna	100 г	135	7 г	5 г	15 г
Linen	100 г	469	21.8 г	39.5 г	27.7 г
Long grain rice	100 г	365	7.1 г	0.7 г	78 г
Macaroons, Coconut Flour	100 г	433	3.3 г	23.3 г	56.6 г
Matzo - white flour	100 г	395	10 г	1.4 г	84 г
Millet	100 г	378	11 г	4.2 г	73 г
Millet porridge	100 г	180	5 г	5 г	27 г
Muesli	100 г	382	10.6 г	11.8 г	56.5 г
Muesli - sugar free	100 г	254	6.6 г	3.2 г	47.3 г
Muesli with sugar or honey	100 г	464	8.2 г	16.6 г	67.4 г
Oat flour	100 г	68	2.4 г	1.4 г	12 г
Oatmeal	100 г	88	3 г	1.7 г	15 г
Oatmeal porridge - crushed), oatmeal dishes	100 г	88	3 г	1.7 г	15 г
Oats, Hercules	100 г	352	12.5 г	6.2 г	61 г
Pasta	100 г	158	5.8 г	0.9 г	30.9 г
Pasta from durum wheat	100 г	111	3.4 г	0.4 г	23.1 г
Pearl barley - steamed	100 г	315	9.3 г	1.1 г	66.9 г
Peeled wheat flour - whole grain	100 г	334	10.3 г	1.1 г	68.9 г
Perlovka	100 г	320	9.3 г	1.1 г	73.7 г
Potato flour - starch	100 г	357	6.9 г	0.3 г	83.1 г
Premium wheat flour	100 г	334	10.3 г	1.1 г	68.9 г
Pumpkin Seeds)	100 г	446	19 г	19 г	54 г
Quinoa - cooked	100 г	120	4.4 г	1.9 г	21 г
Quinoa - unprepared	100 г	368	14.1 г	6 г	57.1 г
Quinoa flour	100 г	368	14.1 г	6 г	57.2 г
Red rice	100 г	362	10.5 г	2.5 г	70.5 г
Rice	100 г	130	2.7 г	0.3 г	28 г
Rice flakes	100 г	360	7 г	2 г	77 г
Rice flour	100 г	366	5.9 г	1.4 г	80.1 г
Rice Jasmine	100 г	331	6.9 г	0.2 г	73.4 г
Rice noodles	100 г	109	0.9 г	0.2 г	24.9 г
Rice porridge with milk - with sugar	100 г	146	3.4 г	6 г	18.1 г
Risotto	100 г	168	4.5 г	3.4 г	31.6 г
Rye flakes	100 г	343	6.4 г	3.2 г	82.6 г
Rye flour - medium grinding	100 г	280	9.4 г	2.3 г	55.9 г
Semolina	100 г	333	10.3 г	1 г	70.6 г
Sorghum	100 г	323	11.8 г	3.3 г	66.4 г
Soy vermicelli	100 г	330	0.1 г	0.1 г	82 г
Soya flour	100 г	385	36.5 г	18.6 г	17.9 г
Spaghetti - well cooked	100 г	112	3.5 г	0.4 г	23.2 г
Spaghetti al dente	100 г	271	9.3 г	0.7 г	47.8 г
Spaghetti bolognese	100 г	191	9.5 г	8.1 г	19.1 г
Spelled flour	100 г	361	17 г	2.4 г	67.8 г
Spelled wheat	100 г	337	14.7 г	2.2 г	61.2 г
Sticky rice	100 г	370	7 г	0.6 г	82 г
Sunflower - seeds	100 г	584	21 г	51 г	20 г
Tagliatelle - well cooked	100 г	374	21.7 г	2.2 г	63.3 г
Tortilla, White Corn	100 г	286	7 г	7.7 г	47.2 г
Udon noodles	100 г	76	1.9 г	1.5 г	13.7 г
Unpeeled Basmati Rice	100 г	125	2.7 г	0.7 г	36 г
Wheat flakes	100 г	340	11 г	2.6 г	61 г
Wheat flour, white - unenriched	100 г	364	10.3 г	1 г	73.6 г
White corn, sweet corn, frozen corn	100 г	86	3.2 г	1.1 г	19 г
Whole Grain - Rye	100 г	283	9.9 г	2.2 г	55.8 г
Whole grain pasta made by al dente	100 г	237	8.4 г	0.4 г	36.5 г
Whole grain rye flour	100 г	309	11.3 г	1.8 г	64.2 г
Whole Grain Spaghetti	100 г	124	5.3 г	0.5 г	26.5 г
Whole Grain Wheat	100 г	305	11.8 г	2.2 г	59.5 г
Whole Wheat Pasta	100 г	124	5.3 г	0.5 г	26.5 г
Wholemeal flour	100 г	298	11.5 г	2.2 г	55.8 г
Wholemeal Pasta	100 г	352	13.9 г	2.9 г	64.2 г
Wild rice	100 г	357	15 г	1.1 г	75 г
Wild rice - black	100 г	101	4.1 г	0.4 г	21 г
Yam	100 г	118	1.5 г	0.2 г	28 г
Yellow corn	100 г	101	3.5 г	2.8 г	15.6 г
Сorn - canned	100 г	96	3.4 г	1.5 г	18.6 г

104 items · all values per 100 g

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How many products are in "Grains & Porridges"?

This category contains products with detailed calorie, macros, and glycemic index data. All values are per 100 g.

How do I find the lowest-calorie option?

Sort the table by calories — lowest-kcal items appear first. Also consider satiety: a higher-calorie item may keep you fuller longer.

What is the difference between cooked variants?

Cooking method significantly changes calorie content. Frying adds up to 100 kcal/100g from oil. Boiling does not change calories but affects vitamins.

Is glycemic index included?

Yes — every product card in this category shows GI and GL values. Useful for low-carb or diabetic-friendly diets.

Can I calculate calories for a specific portion?

Each product card shows calories per 100 g, per piece, and per typical serving. For precise portion calc, upload a photo to our AI feature.

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Grains & Porridges Calories Table

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