Grains & bread
Calories, protein, carbs and fat per 100 g and per serving for 183 grains & bread, from USDA FoodData Central.
Barley
- Barley, pearled, cooked 123 kcal · 2.3 g protein
- Barley, pearled, raw 352 kcal · 9.9 g protein
- Barley, hulled 354 kcal · 13 g protein
Bread
- Bread, whole-wheat, commercially prepared 252 kcal · 12 g protein
- Bread, cheese 408 kcal · 10 g protein
- Bread, egg 287 kcal · 9.5 g protein
- Bread, Italian 259 kcal · 9.5 g protein
- Bread, oatmeal 269 kcal · 8.4 g protein
- Bread, potato 266 kcal · 13 g protein
- Bread, rye 259 kcal · 8.5 g protein
- Bread, wheat 274 kcal · 11 g protein
Buckwheat groats
- Buckwheat groats, roasted, cooked 92 kcal · 3.4 g protein
- Buckwheat groats, roasted, dry 346 kcal · 12 g protein
Bulgur
- Bulgur, cooked 83 kcal · 3.1 g protein
- Bulgur, dry, raw 372 kcal · 12 g protein
- Bulgur, dry 342 kcal · 12 g protein
Cereals
- Cereals, oats, regular and quick, not fortified, dry 379 kcal · 13 g protein
- Cereals, farina, unenriched, dry 369 kcal · 11 g protein
- Cereals, whole wheat hot natural cereal, cooked with water, with salt 62 kcal · 2 g protein
- Cereals, whole wheat hot natural cereal, cooked with water, without salt 62 kcal · 2 g protein
- Cereals, whole wheat hot natural cereal, dry 342 kcal · 11 g protein
Chia seeds
- Chia seeds, dry, raw 517 kcal · 17 g protein
Couscous
- Couscous, cooked 112 kcal · 3.8 g protein
- Couscous, dry 376 kcal · 13 g protein
Millet
- Millet, cooked 119 kcal · 3.5 g protein
- Millet, raw 378 kcal · 11 g protein
- Millet, puffed 354 kcal · 13 g protein
- Millet, whole grain 376 kcal · 10 g protein
Oat bran
- Oat bran, cooked 40 kcal · 3.2 g protein
- Oat bran, raw 246 kcal · 17 g protein
Pasta
- Pasta, cooked, enriched, with added salt 157 kcal · 5.8 g protein
- Pasta, cooked, unenriched, with added salt 157 kcal · 5.8 g protein
- Pasta, dry, enriched 371 kcal · 13 g protein
- Pasta, dry, unenriched 371 kcal · 13 g protein
- Pasta, fresh-refrigerated, plain, cooked 131 kcal · 5.2 g protein
- Pasta, gluten-free, corn, cooked 126 kcal · 2.6 g protein
- Pasta, homemade, made with egg, cooked 130 kcal · 5.3 g protein
- Pasta, homemade, made without egg, cooked 124 kcal · 4.4 g protein
Quinoa
- Quinoa, cooked 120 kcal · 4.4 g protein
- Quinoa, uncooked 368 kcal · 14 g protein
Rice noodles
- Rice noodles, cooked 108 kcal · 1.8 g protein
- Rice noodles, dry 364 kcal · 6 g protein
Rice
- Rice, brown, long-grain, cooked 123 kcal · 2.7 g protein
- Rice, white, long-grain, regular, cooked, enriched, with salt 130 kcal · 2.7 g protein
- Rice, black, unenriched, raw 370 kcal · 7.6 g protein
- Rice, white, steamed, Chinese restaurant 151 kcal · 3.2 g protein
Spaghetti
- Spaghetti, spinach, cooked 130 kcal · 4.6 g protein
- Spaghetti, protein-fortified, cooked, enriched (n x 6.25) 164 kcal · 8.9 g protein
- Spaghetti, protein-fortified, dry, enriched (n x 6.25) 374 kcal · 22 g protein
- Spaghetti, spinach, dry 372 kcal · 13 g protein
Amaranth grain
- Amaranth grain, cooked 102 kcal · 3.8 g protein
Bagels
- Bagels, cinnamon-raisin 274 kcal · 9.8 g protein
- Bagels, cinnamon-raisin, toasted 294 kcal · 11 g protein
- Bagels, egg 278 kcal · 11 g protein
- Bagels, multigrain 241 kcal · 9.9 g protein
- Bagels, oat bran 255 kcal · 11 g protein
- Bagels, wheat 250 kcal · 10 g protein
- Bagels, whole grain white 255 kcal · 9.3 g protein
Barley flour or meal
- Barley flour or meal 345 kcal · 11 g protein
Barley malt flour
- Barley malt flour 361 kcal · 10 g protein
Buckwheat
- Buckwheat 343 kcal · 13 g protein
- Buckwheat, whole grain 356 kcal · 11 g protein
Buckwheat flour
- Buckwheat flour, whole-groat 335 kcal · 13 g protein
Cake
- Cake, angelfood, commercially prepared 258 kcal · 5.9 g protein
- Cake, cherry fudge with chocolate frosting 264 kcal · 2.4 g protein
- Cake, coffeecake, cheese 339 kcal · 7 g protein
- Cake, coffeecake, fruit 311 kcal · 5.2 g protein
- Cake, fruitcake, commercially prepared 324 kcal · 2.9 g protein
- Cake, gingerbread, dry mix 437 kcal · 4.4 g protein
- Cake, sponge, commercially prepared 290 kcal · 5.4 g protein
- Cake, sponge, prepared from recipe 297 kcal · 7.3 g protein
Cereals ready-to-eat
- Cereals ready-to-eat, chocolate-flavored frosted puffed corn 405 kcal · 3.3 g protein
- Cereals ready-to-eat, frosted oat cereal with marshmallows 400 kcal · 7.1 g protein
- Cereals ready-to-eat, granola, homemade 489 kcal · 14 g protein
- Cereals ready-to-eat, Post, Waffle Crisp 390 kcal · 6.6 g protein
- Cereals ready-to-eat, rice, puffed, fortified 402 kcal · 6.3 g protein
- Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 385 kcal · 7.1 g protein
- Cereals ready-to-eat, wheat germ, toasted, plain 382 kcal · 29 g protein
- Cereals ready-to-eat, wheat, puffed, fortified 364 kcal · 15 g protein
Cookies
- Cookies, chocolate wafers 433 kcal · 6.6 g protein
- Cookies, coconut macaroon 460 kcal · 3 g protein
- Cookies, fig bars 348 kcal · 3.7 g protein
- Cookies, fortune 378 kcal · 4.2 g protein
- Cookies, gingersnaps 416 kcal · 5.6 g protein
- Cookies, Marie biscuit 406 kcal · 7.1 g protein
- Cookies, molasses 430 kcal · 5.6 g protein
- Cookies, oatmeal, soft, with raisins 430 kcal · 5.8 g protein
Corn bran
- Corn bran, crude 224 kcal · 8.4 g protein
Corn flour
- Corn flour, masa, enriched, white 363 kcal · 8.5 g protein
- Corn flour, masa, unenriched, white 363 kcal · 8.5 g protein
- Corn flour, whole-grain, blue (harina de maiz morado) 364 kcal · 8.8 g protein
- Corn flour, whole-grain, white 361 kcal · 6.9 g protein
- Corn flour, whole-grain, yellow 361 kcal · 6.9 g protein
- Corn flour, yellow, degermed, unenriched 375 kcal · 5.6 g protein
- Corn flour, yellow, masa, enriched 363 kcal · 8.5 g protein
Corn grain
- Corn grain, white 365 kcal · 9.4 g protein
- Corn grain, yellow 365 kcal · 9.4 g protein
Crackers
- Crackers, matzo, egg 391 kcal · 12 g protein
- Crackers, matzo, plain 395 kcal · 10 g protein
- Crackers, milk 446 kcal · 7.6 g protein
- Crackers, multigrain 482 kcal · 7.1 g protein
- Crackers, rusk toast 407 kcal · 14 g protein
- Crackers, water biscuits 384 kcal · 7.1 g protein
- Crackers, wheat, regular 455 kcal · 7.3 g protein
- Crackers, whole-wheat 427 kcal · 11 g protein
Cream puff shell
- Cream puff shell, prepared from recipe 360 kcal · 9 g protein
Cream puff
- Cream puff, eclair, custard or cream filled, iced 334 kcal · 4.4 g protein
Croissants
- Croissants, apple 254 kcal · 7.4 g protein
- Croissants, butter 406 kcal · 8.2 g protein
- Croissants, cheese 414 kcal · 9.2 g protein
English muffins
- English muffins, plain, enriched, without calcium propionate(includes sourdough) 235 kcal · 7.7 g protein
- English muffins, plain, unenriched, with calcium propionate (includes sourdough) 235 kcal · 7.7 g protein
- English muffins, plain, unenriched, without calcium propionate (includes sourdough) 235 kcal · 7.7 g protein
- English muffins, whole grain white 245 kcal · 7 g protein
Garlic bread
- Garlic bread, frozen 350 kcal · 8.4 g protein
Ice cream cones
- Ice cream cones, cake or wafer-type 417 kcal · 8.1 g protein
- Ice cream cones, sugar, rolled-type 402 kcal · 7.9 g protein
Macaroni
- Macaroni, vegetable, enriched, cooked 128 kcal · 4.5 g protein
- Macaroni, vegetable, enriched, dry 367 kcal · 13 g protein
Millet flour
- Millet flour 382 kcal · 11 g protein
Noodles
- Noodles, chinese, chow mein 471 kcal · 11 g protein
- Noodles, egg, dry, enriched 384 kcal · 14 g protein
- Noodles, egg, dry, unenriched 384 kcal · 14 g protein
- Noodles, egg, enriched, cooked 138 kcal · 4.5 g protein
- Noodles, japanese, soba, cooked 99 kcal · 5.1 g protein
- Noodles, japanese, soba, dry 336 kcal · 14 g protein
- Noodles, japanese, somen, cooked 131 kcal · 4 g protein
- Noodles, japanese, somen, dry 356 kcal · 11 g protein
Oat flour
- Oat flour, partially debranned 404 kcal · 15 g protein
Oats
- Oats, whole grain, rolled, old fashioned 382 kcal · 14 g protein
- Oats, whole grain, steel cut 381 kcal · 13 g protein
Pancakes plain
- Pancakes plain, frozen, ready-to-heat (includes buttermilk) 233 kcal · 5.2 g protein
Pancakes
- Pancakes, blueberry, prepared from recipe 222 kcal · 6.1 g protein
- Pancakes, buckwheat, dry mix, incomplete 340 kcal · 11 g protein
- Pancakes, buttermilk, prepared from recipe 227 kcal · 6.8 g protein
- Pancakes, gluten-free, frozen, ready-to-heat 215 kcal · 3.3 g protein
- Pancakes, plain, prepared from recipe 227 kcal · 6.4 g protein
- Pancakes, plain, reduced fat 269 kcal · 5.7 g protein
- Pancakes, special dietary, dry mix 349 kcal · 8.9 g protein
- Pancakes, whole wheat, dry mix, incomplete 350 kcal · 11 g protein
Pie Crust
- Pie Crust, Cookie-type, Chocolate, Ready Crust 484 kcal · 6.1 g protein
- Pie Crust, Cookie-type, Graham Cracker, Ready Crust 501 kcal · 5.1 g protein
Pie crust
- Pie crust, refrigerated, regular, baked 506 kcal · 3.4 g protein
- Pie crust, refrigerated, regular, unbaked 445 kcal · 3 g protein
- Pie crust, standard-type, dry mix 518 kcal · 6.9 g protein
- Pie crust, standard-type, prepared from recipe, baked 527 kcal · 6.4 g protein
- Pie crust, standard-type, prepared from recipe, unbaked 469 kcal · 5.7 g protein
Pie
- Pie, apple, prepared from recipe 265 kcal · 2.4 g protein
- Pie, cherry, prepared from recipe 270 kcal · 2.8 g protein
- Pie, fried pies, cherry 316 kcal · 3 g protein
- Pie, fried pies, fruit 316 kcal · 3 g protein
- Pie, fried pies, lemon 316 kcal · 3 g protein
- Pie, mince, prepared from recipe 289 kcal · 2.6 g protein
- Pie, peach 224 kcal · 1.9 g protein
- Pie, pecan, prepared from recipe 412 kcal · 4.9 g protein
Rice bran
- Rice bran, crude 316 kcal · 13 g protein
Rice flour
- Rice flour, brown 363 kcal · 7.2 g protein
- Rice flour, white, unenriched 366 kcal · 6 g protein
Rolls
- Rolls, dinner, egg 307 kcal · 9.5 g protein
- Rolls, dinner, oat bran 236 kcal · 9.5 g protein
- Rolls, dinner, rye 286 kcal · 10 g protein
- Rolls, dinner, sweet 321 kcal · 10 g protein
- Rolls, dinner, wheat 273 kcal · 8.6 g protein
- Rolls, french 277 kcal · 8.6 g protein
- Rolls, hard (includes kaiser) 293 kcal · 9.9 g protein
- Rolls, pumpernickel 276 kcal · 11 g protein
Spelt
- Spelt, cooked 127 kcal · 5.5 g protein
Teff
- Teff, cooked 101 kcal · 3.9 g protein
Tortillas
- Tortillas, ready-to-bake or -fry, corn 218 kcal · 5.7 g protein
- Tortillas, ready-to-bake or -fry, corn, without added salt 222 kcal · 5.7 g protein
- Tortillas, ready-to-bake or -fry, flour, refrigerated 306 kcal · 8.2 g protein
- Tortillas, ready-to-bake or -fry, flour, shelf stable 297 kcal · 8 g protein
- Tortillas, ready-to-bake or -fry, flour, without added calcium 325 kcal · 8.7 g protein
- Tortillas, ready-to-bake or -fry, whole wheat 310 kcal · 9.8 g protein
Waffles
- Waffles, buttermilk, frozen, ready-to-heat 273 kcal · 6.6 g protein
- Waffles, chocolate chip, frozen, ready-to-heat 297 kcal · 5.8 g protein
- Waffles, gluten-free, frozen, ready-to-heat 263 kcal · 2.7 g protein
- Waffles, plain, frozen, ready-to-heat 285 kcal · 6.5 g protein
- Waffles, plain, prepared from recipe 291 kcal · 7.9 g protein
Wheat
- Wheat, khorasan, cooked 132 kcal · 5.7 g protein
Wild rice
- Wild rice, cooked 101 kcal · 4 g protein
- Wild rice, dry, raw 369 kcal · 13 g protein
- Wild rice, raw 357 kcal · 15 g protein