Nutrition Facts: Grains
**Nutrition Units for Fat, Carbs, Protein, Sugar, Fiber are Grams; Vit A, Vit D, Vit E are IU;
Sodium, Cholesterol, Iron, Calcium, Vit C, Magnesium, Potassium, Zinc, Omega-3 are Milligrams;
Nutrition Facts: Grains List updated: August 22, 2011
| Bread, Pepperidge Farm Whole Grain double fiber Quantity: 1 slice 43g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 100 |
1 |
21 |
4 |
2 |
6 |
115 |
0 |
1 |
40 |
0 |
0 |
0 |
0 |
69 |
23 |
1 |
7 |
| Flour 100% Whole Wheat organic stone ground Quantity: 1 cup 120g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 520 |
4 |
104 |
20 |
0 |
16 |
0 |
0 |
4 |
80 |
0 |
0 |
0 |
1 |
486 |
166 |
4 |
45 |
| Flour, barley Quantity: 1 cup 148g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 511 |
2 |
109 |
14 |
1 |
15 |
6 |
0 |
4 |
47 |
0 |
0 |
0 |
1 |
457 |
142 |
3 |
114 |
| Flour, brown rice Quantity: 1 cup 158g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 574 |
4 |
125 |
10 |
1 |
7 |
13 |
0 |
3 |
17 |
0 |
0 |
0 |
2 |
457 |
177 |
4 |
66 |
| Flour, buckwheat Quantity: 1 cup 120g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 402 |
3 |
80 |
13 |
3 |
12 |
13 |
0 |
5 |
49 |
0 |
0 |
0 |
0 |
692 |
301 |
4 |
85 |
| Flour, quinoa Quantity: 1 cup |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 440 |
7 |
72 |
16 |
0 |
8 |
32 |
0 |
5 |
40 |
0 |
0 |
0 |
4 |
636 |
236 |
4 |
0 |
| Flour, rye 100% stone ground whole grain Quantity: 1 cup, 148g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 415 |
3 |
83 |
13 |
1 |
29 |
1 |
0 |
8 |
72 |
3 |
0 |
0 |
2 |
934 |
317 |
7 |
216 |
| Oat Bran Quantity: 1/4 cup 40g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 150 |
3 |
26 |
7 |
1 |
6 |
0 |
0 |
2 |
20 |
0 |
0 |
40 |
0 |
116 |
40 |
1 |
0 |
| Oats, rolled, quick organic Quantity: 1/2 cup 40g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 150 |
3 |
27 |
5 |
0 |
4 |
0 |
0 |
2 |
0 |
0 |
0 |
0 |
0 |
167 |
69 |
2 |
43 |
| Pasta, Capellini 100% whole wheat organic Quantity: 2oz 56g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 210 |
1 |
44 |
7 |
2 |
6 |
10 |
0 |
1 |
0 |
0 |
0 |
0 |
0 |
4 |
82 |
1 |
31 |
| Pasta, Egg Noodles, wide 100% whole grain Quantity: 1/4 cup dry 56g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 200 |
3 |
37 |
8 |
1 |
5 |
15 |
65 |
2 |
20 |
24 |
0 |
0 |
0 |
93 |
22 |
1 |
22 |
| Pasta, Rotini 100% whole wheat Quantity: 2oz 56g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 210 |
1 |
44 |
7 |
2 |
6 |
10 |
0 |
1 |
0 |
0 |
0 |
0 |
0 |
4 |
82 |
2 |
31 |
| Pasta, Spaghettini 100% whole wheat Quantity: 2oz 56g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 180 |
2 |
35 |
7 |
1 |
6 |
0 |
0 |
2 |
20 |
0 |
0 |
0 |
0 |
123 |
82 |
1 |
31 |
| Pasta, Spinach (cooked) Quantity: 2oz 56g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 74 |
1 |
15 |
3 |
0 |
0 |
3 |
19 |
1 |
10 |
59 |
0 |
0 |
0 |
21 |
14 |
0 |
17 |
| Quinoa Quantity: 1/4 cup 46g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 172 |
3 |
31 |
6 |
3 |
3 |
1 |
0 |
2 |
0 |
0 |
0 |
0 |
1 |
318 |
118 |
2 |
0 |
| Rice, brown long grain organic Quantity: 1/4 cup 45g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 170 |
1 |
37 |
4 |
0 |
3 |
0 |
0 |
1 |
0 |
0 |
0 |
0 |
1 |
103 |
66 |
1 |
27 |
| Spelt, cooked Quantity: 1 cup |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 246 |
2 |
49 |
10 |
0 |
8 |
10 |
0 |
3 |
19 |
8 |
0 |
0 |
1 |
277 |
95 |
2 |
0 |
| Wheat Germ, raw Quantity: 2 Tbsp 16g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 60 |
2 |
9 |
4 |
2 |
2 |
0 |
0 |
1 |
0 |
0 |
0 |
0 |
5 |
125 |
40 |
2 |
202 |
| Yeast, regular Quantity: 1oz 28g |
| Calories |
Fat |
Carbs |
Protein |
Sugar |
Fiber |
Sodium |
Cholesterol |
Iron |
Calcium |
Vit A |
Vit C |
Vit D |
Vit E |
Potassium |
Magnesium |
Zinc |
Omega-3 |
| 83 |
1 |
11 |
11 |
0 |
6 |
14 |
0 |
5 |
18 |
0 |
0 |
0 |
0 |
560 |
27 |
2 |
0 |
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