Читать книгу Quick Check Food Facts - B.E.S. Editorial Staff - Страница 9
ОглавлениеWhy Eat Grains?
Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). Eating whole grains as part of a healthy diet may reduce the risk of heart disease and help with weight management. Additionally, consuming foods containing fiber, such as whole grains, may reduce constipation and diverticulitis. B vitamins play a role in metabolism and are essential for a healthy nervous system. Folate (folic acid), a B vitamin, is important before and during pregnancy because it helps prevent birth defects.
Daily Goal
6 one-ounce servings for an adult on a 2000-calorie diet
48 grams of whole grains
One-ounce equivalents:
1 slice bread
1 cup dry cereal
½ cup cooked rice or pasta
1 six-inch tortilla
Shopping Tips
• Make at least half your grains whole grains.
• Look for a whole grain as the first ingredient—whole wheat, brown rice, oatmeal, bulgur, or whole corn meal are examples of whole grains.
• Substitute whole wheat flour for up to half of regular flour in baking.
Shopping List Essentials
Whole wheat bread
Brown rice
Whole wheat flour
Whole wheat pasta
Whole grain cereal
Oatmeal
Popcorn
Red Flags
“Wheat flour” or “corn starch” are not whole grains. If a product claims “whole grain” or sounds like it is made with whole grains, look for the amount of whole grains on the label or the Whole Grain Stamp found on many but not all whole grain foods.
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Acorn Flour, Full Fat
| 1 oz (28.35g) | 142 | 9 | 1 | 0 | 15 | -- | -- | 2 | 0 |
Amaranth Grain, Cooked
| 1 cup (246g) | 251 | 4 | -- | -- | 46 | 5.2 | -- | 9 | 15 |
Amaranth, Uncooked
| 1 cup (193g) | 716 | 14 | 3 | 0 | 126 | 12.9 | 3 | 26 | 8 |
Arrowroot Flour
| 1 cup (128g) | 457 | 0 | 0 | 0 | 113 | 4.4 | -- | 0 | 3 |
Barley Flour or Meal
| 1 cup (148g) | 511 | 2 | 0 | 0 | 110 | 14.9 | 1 | 16 | 6 |
Barley Malt Flour
| 1 cup (162g) | 585 | 3 | 1 | 0 | 127 | 11.5 | 1 | 17 | 18 |
Barley, Hulled
| 1 cup (184g) | 651 | 4 | 1 | 0 | 135 | 31.8 | 1 | 23 | 22 |
Barley, Pearled, Cooked
| 1 cup (157g) | 193 | 1 | 0 | 0 | 44 | 6.0 | 0 | 4 | 5 |
Barley, Pearled, Raw
| 1 cup (200g) | 704 | 2 | 0 | 0 | 155 | 31.2 | 2 | 20 | 18 |
Buckwheat
| 1 cup (170g) | 583 | 6 | 1 | 0 | 122 | 17.0 | -- | 23 | 2 |
Buckwheat Flour, Whole Groat
| 1 cup (120g) | 402 | 4 | 1 | 0 | 85 | 12.0 | 3 | 15 | 13 |
Buckwheat Groats, Roasted, Cooked
| 1 cup (168g) | 155 | 1 | 0 | 0 | 33 | 4.5 | 2 | 6 | 7 |
Buckwheat Groats, Roasted, Dry
| 1 cup (164g) | 567 | 4 | 1 | 0 | 123 | 16.9 | -- | 19 | 18 |
Bulgur, Cooked
| 1 tbsp (8.4g) | 7 | 0 | 0 | 0 | 2 | 0.4 | 0 | 0 | 0 |
Bulgur, Dry
| 1 cup (140g) | 479 | 2 | 0 | 0 | 106 | 25.6 | 1 | 17 | 24 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Carob Flour
| 1 tbsp (6g) | 13 | 0 | 0 | 0 | 5 | 2.4 | 3 | 0 | 2 |
Chickpea Flour (Besan)
| 1 cup (92g) | 356 | 6 | 1 | 0 | 53 | 9.9 | 10 | 21 | 59 |
Corn Bran, Crude
| 1 cup (76g) | 170 | 1 | 0 | 0 | 65 | 60.0 | 0 | 6 | 5 |
Corn Flour, Whole-grain, Blue (Harina de Maiz Morado)
| 1 tbsp (6.9g) | 25 | 0 | -- | -- | 5 | 0.6 | -- | 1 | 0 |
Corn Flour, Degermed, Unenriched, Yellow
| 1 cup (126g) | 473 | 2 | 0 | 0 | 104 | 2.4 | 1 | 7 | 1 |
Corn Flour, Masa, Enriched, White
| 1 cup (114g) | 416 | 4 | 1 | 0 | 87 | 7.3 | 2 | 11 | 6 |
Corn Flour, Masa, Enriched, Yellow
| 1 cup (114g) | 416 | 4 | 1 | 0 | 87 | 7.3 | -- | 11 | 6 |
Corn Flour, Masa, Unenriched, White
| 1 cup (114g) | 416 | 4 | 1 | 0 | 87 | 7.3 | 2 | 11 | 6 |
Corn Flour, Whole-grain, White
| 1 cup (117g) | 422 | 5 | 1 | 0 | 90 | 8.5 | 1 | 8 | 6 |
Corn Flour, Whole-grain, Yellow
| 1 cup (117g) | 422 | 5 | 1 | 0 | 90 | 8.5 | 1 | 8 | 6 |
Cornmeal, Degermed, Enriched, White
| 1 cup (157g) | 581 | 3 | 0 | 0 | 125 | 6.1 | 3 | 11 | 11 |
Cornmeal, Degermed, Enriched, Yellow
| 1 cup (157g) | 581 | 3 | 0 | 0 | 125 | 6.1 | 3 | 11 | 11 |
Cornmeal, Degermed, Unenriched, White
| 1 cup (157g) | 581 | 3 | 0 | 0 | 125 | 6.1 | 3 | 11 | 11 |
Cornmeal, Degermed, Unenriched, Yellow
| 1 cup (157g) | 581 | 3 | 0 | 0 | 125 | 6.1 | 3 | 11 | 11 |
Cornmeal, Self-rising, Bolted, Plain, Enriched, White
| 1 cup (122g) | 407 | 4 | 1 | 0 | 86 | 8.2 | -- | 10 | 1521 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Cornmeal, Self-rising, Bolted, Plain, Enriched, Yellow
| 1 cup (122g) | 407 | 4 | 1 | 0 | 86 | 8.2 | -- | 10 | 1521 |
Cornmeal, Self-rising, Bolted, with Wheat Flour, Enriched, White
| 1 cup (170g) | 592 | 5 | 1 | 0 | 125 | 10.7 | -- | 14 | 2242 |
Cornmeal, Self-rising, Bolted, with Wheat Flour, Enriched, Yellow
| 1 cup (170g) | 592 | 5 | 1 | 0 | 125 | 10.7 | -- | 14 | 2242 |
Cornmeal, Self-rising, Degermed, Enriched, White
| 1 cup (138g) | 490 | 2 | 0 | 0 | 103 | 9.8 | -- | 12 | 1860 |
Cornmeal, Self-rising, Degermed, Enriched, Yellow
| 1 cup (138g) | 490 | 2 | 0 | 0 | 103 | 9.8 | -- | 12 | 1860 |
Cornmeal, Whole-grain, White
| 1 cup (122g) | 442 | 4 | 1 | 0 | 94 | 8.9 | 1 | 10 | 43 |
Cornmeal, Whole-grain, Yellow
| 1 cup (122g) | 442 | 4 | 1 | 0 | 94 | 8.9 | 1 | 10 | 43 |
Cottonseed Flour, Low Fat (Glandless)
| 1 oz (28.35g) | 94 | 0 | 0 | 0 | 10 | -- | -- | 14 | 10 |
Cottonseed Flour, Part Defatted (Glandless)
| 1 tbsp (5g) | 18 | 0 | 0 | 0 | 2 | 0.2 | -- | 2 | 2 |
Cottonseed Kernels, Roasted (Glandless)
| 1 tbsp (10g) | 51 | 4 | 1 | 0 | 2 | 0.6 | -- | 3 | 3 |
Cottonseed Meal, Part Defatted (Glandless)
| 1 oz (28.35g) | 104 | 1 | 0 | 0 | 11 | -- | -- | 14 | 10 |
Couscous, Cooked
| 1 cup, dry, yields (528g) | 591 | 1 | 0 | 0 | 123 | 7.4 | 1 | 20 | 26 |
Couscous, Dry
| 1 cup (173g) | 650 | 1 | 0 | 0 | 134 | 8.7 | -- | 22 | 17 |
Hominy, Canned, White
| 1 cup (165g) | 119 | 1 | 0 | 0 | 24 | 4.1 | 3 | 2 | 347 |
Hominy, Canned, Yellow
| 1 cup (160g) | 115 | 1 | 0 | 0 | 23 | 4.0 | -- | 2 | 336 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Leavening Agents, Baking Powder, Double-acting, Sodium Aluminum Sulfate
| .5 tsp (2.3g) | 1 | 0 | 0 | 0 | 1 | 0.0 | 0 | 0 | 244 |
Leavening Agents, Baking Powder, Double-acting, Straight Phosphate
| .5 tsp (2.3g) | 1 | 0 | 0 | 0 | 1 | 0.0 | 0 | 0 | 182 |
Leavening Agents, Baking Powder, Low Sodium
| .5 tsp (2.5g) | 2 | 0 | 0 | 0 | 1 | 0.1 | 0 | 0 | 2 |
Leavening Agents, Baking Soda
| .5 tsp (2.3g) | 0 | 0 | 0 | 0 | 0 | 0.0 | 0 | 0 | 629 |
Leavening Agents, Yeast, Baker’s, Active Dry
| 1 tbsp (12g) | 39 | 1 | 0 | 0 | 5 | 3.2 | 0 | 5 | 6 |
Millet Flour
| 1 cup (119g) | 444 | 5 | 1 | -- | 87 | 4.2 | 2 | 13 | 5 |
Millet, Raw
| 1 cup (200g) | 756 | 8 | 1 | 0 | 146 | 17.0 | -- | 22 | 10 |
Miso
| 1 cup (275g) | 547 | 17 | 3 | 0 | 73 | 14.9 | 17 | 32 | 10252 |
Oat Bran, Cooked
| 1 cup (219g) | 88 | 2 | 0 | 0 | 25 | 5.7 | -- | 7 | 2 |
Oat Bran, Raw
| 1 cup (94g) | 231 | 7 | 1 | 0 | 62 | 14.5 | 1 | 16 | 4 |
Oats
| 1 cup (156g) | 607 | 11 | 2 | 0 | 103 | 16.5 | -- | 26 | 3 |
Pancakes, Blueberry, Prepared from Recipe
| 1 pancake (4″ dia) (38g) | 84 | 3 | 1 | 21 | 11 | -- | -- | 2 | 157 |
Pancakes, Buttermilk, Prepared from Recipe
| 1 pancake (4″ dia) (38g) | 86 | 4 | 1 | 22 | 11 | -- | -- | 3 | 198 |
Pancakes, Plain, Dry Mix, Complete (Includes Buttermilk)
| 1 cup, poured from box (130g) | 489 | 6 | 1 | 27 | 93 | 3.5 | -- | 13 | 1580 |
Pancakes, Plain, Dry Mix, Complete, Prepared
| 1 pancake (4″ dia) (38g) | 74 | 1 | 0 | 5 | 14 | 0.5 | -- | 2 | 239 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Pancakes, Plain, Dry Mix, Incomplete (Includes Buttermilk)
| 1 cup, poured from box (112g) | 398 | 2 | 0 | 0 | 82 | 6.0 | 2 | 11 | 1220 |
Pancakes, Plain, Dry Mix, Incomplete, Prepared
| 1 pancake (4″ dia) (38g) | 83 | 3 | 1 | 27 | 11 | 0.7 | -- | 3 | 192 |
Pancakes, Plain, Frozen, Ready-to-heat (Includes Buttermilk)
| 1 pancake (41g) | 92 | 2 | 0 | 7 | 16 | 1.0 | 4 | 2 | 207 |
Pancakes, Plain, Frozen, Ready-to-heat, Microwave (Including Buttermilk)
| 1 pancake (38g) | 91 | 2 | 0 | -- | 16 | 1.0 | 3 | 2 | 215 |
Pancakes, Plain, Prepared from Recipe
| 1 pancake (4″ dia) (38g) | 86 | 4 | 1 | 22 | 11 | -- | -- | 2 | 167 |
Pancakes, Whole Wheat, Dry Mix, Incomplete, Prepared
| 1 pancake (4″ dia) (44g) | 92 | 3 | 1 | 27 | 13 | 1.2 | -- | 4 | 252 |
Rice Flour, Brown
| 1 cup (158g) | 574 | 4 | 1 | 0 | 121 | 7.3 | 1 | 11 | 13 |
Rice Flour, White
| 1 cup (158g) | 578 | 2 | 1 | 0 | 127 | 3.8 | 0 | 9 | 0 |
Rye
| 1 cup (169g) | 571 | 3 | 0 | 0 | 128 | 25.5 | 2 | 17 | 3 |
Rye Flour, Dark
| 1 cup (128g) | 416 | 3 | 0 | 0 | 88 | 30.5 | 3 | 20 | 3 |
Rye Flour, Light
| 1 cup (102g) | 364 | 1 | 0 | 0 | 78 | 8.2 | 1 | 10 | 2 |
Rye Flour, Medium
| 1 cup (102g) | 356 | 2 | 0 | 0 | 77 | 12.0 | 1 | 11 | 2 |
Semolina, Enriched
| 1 cup (167g) | 601 | 2 | 0 | 0 | 122 | 6.5 | -- | 21 | 2 |
Semolina, Unenriched
| 1 cup (167g) | 601 | 2 | 0 | 0 | 122 | 6.5 | -- | 21 | 2 |
Sesame Flour, High Fat
| 1 oz (28.35g) | 149 | 11 | 1 | 0 | 8 | -- | -- | 9 | 12 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Sesame Flour, Low Fat
| 1 oz (28.35g) | 94 | 0 | 0 | 0 | 10 | -- | -- | 14 | 11 |
Sesame Flour, Part Defatted
| 1 oz (28.35g) | 108 | 3 | 0 | 0 | 10 | -- | -- | 11 | 12 |
Sesame Meal, Part Defatted
| 1 oz (28.35g) | 161 | 14 | 2 | 0 | 7 | -- | -- | 5 | 11 |
Sesame Sticks, Wheat-based, Salted
| 2 oz (57g) | 308 | 21 | 4 | 0 | 27 | 1.6 | 0 | 6 | 848 |
Sesame Sticks, Wheat-based, Unsalted
| 2 oz (57g) | 308 | 21 | 4 | 0 | 27 | -- | -- | 6 | 17 |
Sorghum
| 1 cup (192g) | 651 | 6 | 1 | 0 | 143 | 12.1 | -- | 22 | 12 |
Sorghum Flour
| 1 cup (121g) | 437 | 4 | 1 | -- | 94 | 8.0 | 2 | 10 | 5 |
Soy Flour, Defatted
| 1 tbsp (6.6g) | 22 | 0 | 0 | 0 | 3 | 1.2 | 1 | 3 | 1 |
Soy Flour, Defatted, Crude Protein Basis (N × 6.25)
| 1 cup, stirred (100g) | 372 | 9 | 1 | 0 | 31 | 16.0 | 15 | 50 | 9 |
Soy Flour, full-fat, raw
| 1 tbsp (5.2g) | 23 | 1 | 0 | 0 | 2 | 0.5 | 0 | 2 | 1 |
Soy Flour, Full-fat, Raw, Crude Protein Basis (N × 6.25)
| 1 cup, stirred (85g) | 369 | 18 | 3 | 0 | 27 | 8.2 | -- | 32 | 11 |
Soy Flour, Full-fat, Roasted
| 1 cup, stirred (85g) | 375 | 19 | 3 | 0 | 29 | 8.2 | 6 | 30 | 10 |
Soy Flour, Full-fat, Roasted, Crude Protein Basis (N × 6.25)
| 1 cup, stirred (85g) | 373 | 19 | 3 | 0 | 26 | -- | -- | 32 | 10 |
Soy Flour, Low Fat
| 1 tbsp (5.5g) | 21 | 0 | 0 | 0 | 2 | 0.9 | 1 | 3 | 0 |
Soy Flour, Low Fat, Crude Protein Basis (N × 6.25)
| 1 cup, stirred (88g) | 325 | 6 | 1 | 0 | 30 | 9.0 | 17 | 45 | 16 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Soy Meal, Defatted, Raw
| 1 cup (122g) | 414 | 3 | 0 | 0 | 49 | -- | -- | 55 | 4 |
Soy Meal, Defatted, Raw, Crude Protein Basis (N × 6.25)
| 1 cup (122g) | 411 | 3 | 0 | 0 | 44 | -- | -- | 60 | 4 |
Spelt, Cooked
| 1 cup (194g) | 246 | 2 | -- | 0 | 51 | 7.6 | -- | 11 | 10 |
Spelt, Uncooked
| 1 cup (174g) | 588 | 4 | 1 | 0 | 122 | 18.6 | 12 | 25 | 14 |
Teff, Cooked
| 1 cup (252g) | 255 | 2 | -- | 0 | 50 | 7.1 | -- | 10 | 20 |
Teff, Uncooked
| 1 cup (193g) | 708 | 5 | 1 | -- | 141 | 15.4 | 4 | 26 | 23 |
Tortillas, Ready-to-bake or Fry, Flour
| 1 tortilla, medium (approx 6″ dia) (30g) | 94 | 2 | 1 | 0 | 15 | 0.9 | 1 | 2 | 191 |
Tortillas, Ready-to-bake or Fry, Flour, Without Calcium
| 1 tortilla, medium (approx 6″ dia) (32g) | 104 | 2 | 1 | 0 | 18 | 1.1 | -- | 3 | 153 |
Triticale
| 1 cup (192g) | 645 | 4 | 1 | 0 | 138 | -- | -- | 25 | 10 |
Triticale Flour, Whole Grain
| 1 cup (130g) | 439 | 2 | 0 | 0 | 95 | 19.0 | -- | 17 | 3 |
Wheat Bran, Crude
| 1 cup (58g) | 125 | 2 | 0 | 0 | 37 | 24.8 | 0 | 9 | 1 |
Wheat Flour, Bread, Unenriched
| 1 cup, unsifted, dipped (137g) | 495 | 2 | 0 | 0 | 99 | 3.3 | 0 | 16 | 3 |
Wheat Flour, White, All Purpose, Enriched, Bleached
| 1 cup (125g) | 455 | 1 | 0 | 0 | 95 | 3.4 | 0 | 13 | 3 |
Wheat Flour, White, All Purpose, Enriched, Calcium-fortified
| 1 cup (125g) | 455 | 1 | 0 | 0 | 95 | 3.4 | -- | 13 | 3 |
Wheat Flour, White, All Purpose, Enriched, Unbleached
| 1 cup (125g) | 455 | 1 | 0 | 0 | 95 | 3.4 | 0 | 13 | 3 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Wheat Flour, White, All Purpose, Self-rising, Enriched
| 1 cup (125g) | 443 | 1 | 0 | 0 | 93 | 3.4 | 0 | 12 | 1588 |
Wheat Flour, White, All Purpose, Unenriched
| 1 cup (125g) | 455 | 1 | 0 | 0 | 95 | 3.4 | 0 | 13 | 3 |
Wheat Flour, White, Bread, Enriched
| 1 cup (137g) | 495 | 2 | 0 | 0 | 99 | 3.3 | 0 | 16 | 3 |
Wheat Flour, White, Cake, Enriched
| 1 cup, unsifted, dipped (137g) | 496 | 1 | 0 | 0 | 107 | 2.3 | 0 | 11 | 3 |
Wheat Flour, White, Tortilla, Mix, Enriched
| 1 cup (111 g) | 450 | 12 | 5 | 0 | 75 | -- | -- | 11 | 751 |
Wheat Flour, Whole Grain
| 1 cup (120g) | 408 | 3 | 1 | 0 | 86 | 12.8 | 0 | 16 | 2 |
Wheat Germ, Crude
| 1 cup (115g) | 414 | 11 | 2 | 0 | 60 | 15.2 | -- | 27 | 14 |
Wheat, Durum
| 1 cup (192g) | 651 | 5 | 1 | 0 | 137 | -- | -- | 26 | 4 |
Wheat, Hard Red Spring
| 1 cup (192g) | 632 | 4 | 1 | 0 | 131 | 23.4 | 1 | 30 | 4 |
Wheat, Hard Red Winter
| 1 cup (192g) | 628 | 3 | 1 | 0 | 137 | 23.4 | 1 | 24 | 4 |
Wheat, Hard White
| 1 cup (192g) | 657 | 3 | 1 | 0 | 146 | 23.4 | 1 | 22 | 4 |
Wheat, Soft Red Winter
| 1 cup (168g) | 556 | 3 | 0 | 0 | 125 | 21.0 | 1 | 17 | 3 |
Wheat, Soft White
| 1 cup (168g) | 571 | 3 | 1 | 0 | 127 | 21.3 | 1 | 18 | 3 |
Wheat, Sprouted
| 1 cup (108g) | 214 | 1 | 0 | 0 | 46 | 1.2 | -- | 8 | 17 |
Whelk, Unspecified, Cooked, Moist Heat
| 3 oz (85g) | 234 | 1 | 0 | 111 | 13 | 0.0 | -- | 41 | 350 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Whey, Acid, Dried
| 1 tbsp (2.9g) | 10 | 0 | 0 | 0 | 2 | 0.0 | 2 | 0 | 28 |
Whey, Acid, Fluid
| 1 quart (984g) | 236 | 1 | 1 | 10 | 50 | 0.0 | 50 | 7 | 472 |
Whey, Sweet, Dried
| 1 tbsp (7.5g) | 26 | 0 | 0 | 0 | 6 | 0.0 | 6 | 1 | 81 |
Whey, Sweet, Fluid
| 1 quart (984g) | 266 | 4 | 2 | 20 | 51 | 0.0 | 51 | 8 | 531 |
Yeast Extract Spread
| 1 tsp (6g) | 9 | 0 | 0 | 0 | 1 | 0.2 | 0 | 2 | 216 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Kamut, Cooked
| 1 cup (172g) | 251 | 2 | -- | 0 | 52 | 6.7 | -- | 11 | 10 |
Kamut, Uncooked
| 1 cup (186g) | 627 | 4 | 0 | -- | 131 | 16.9 | 15 | 27 | 11 |
Macaroni and Cheese, Canned Entrée
| 1 serving (244g) | 200 | 6 | 2 | 15 | 28 | 1.2 | 12 | 8 | 737 |
Macaroni, Cooked, Enriched
| 1 cup, spiral shaped (134g) | 212 | 1 | 0 | 0 | 41 | 2.4 | 1 | 8 | 1 |
Macaroni, Cooked, Unenriched
| 1 cup, elbow shaped (140g) | 221 | 1 | 0 | 0 | 43 | 2.5 | 1 | 8 | 1 |
Macaroni, Dry, Enriched
| 1 cup, spiral shaped (84g) | 312 | 1 | 0 | 0 | 63 | 2.7 | 2 | 11 | 5 |
Macaroni, Dry, Unenriched
| 2 oz (57g) | 211 | 1 | 0 | 0 | 43 | 1.8 | 2 | 7 | 3 |
Macaroni, Protein-fortified, Cooked, Enriched (N × 5.70)
| 1 cup, small shells (115g) | 189 | 0 | 0 | 0 | 36 | -- | -- | 9 | 6 |
Macaroni, Protein-fortified, Cooked, Enriched (N × 6.25)
| 1 cup, small shells (115g) | 189 | 0 | 0 | 0 | 36 | 1.7 | -- | 10 | 6 |
Macaroni, Protein-fortified, Dry, Enriched (N × 5.70)
| 2 oz (57g) | 214 | 1 | 0 | 0 | 39 | 1.4 | -- | 11 | 5 |
Macaroni, Protein-fortified, Dry, Enriched (N × 6.25)
| 2 oz (57g) | 213 | 1 | 0 | 0 | 37 | 1.4 | -- | 12 | 5 |
Macaroni, Vegetable, Cooked, Enriched
| 1 cup, spiral shaped (134g) | 172 | 0 | 0 | 0 | 36 | 5.8 | 2 | 6 | 8 |
Macaroni, Vegetable, Dry, Enriched
| 2 oz (57g) | 209 | 1 | 0 | 0 | 43 | 2.5 | -- | 7 | 25 |
Macaroni, Whole Wheat, Cooked
| 1 cup, elbow shaped (140g) | 174 | 1 | 0 | 0 | 37 | 3.9 | 1 | 7 | 4 |
Macaroni, Whole Wheat, Dry
| 2 oz (57g) | 198 | 1 | 0 | 0 | 43 | 4.7 | -- | 8 | 5 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Noodles, Chinese, Cellophane or Long Rice (Mung Beans), Dehydrated
| 1 cup (140g) | 491 | 0 | 0 | 0 | 121 | 0.7 | 0 | 0 | 14 |
Noodles, Chinese, Chow Mein
| 1.5 oz (43g) | 227 | 13 | 2 | 0 | 25 | 1.7 | 0 | 4 | 189 |
Noodles, Egg, Cooked, Enriched
| 1 cup (160g) | 221 | 3 | 1 | 46 | 40 | 1.9 | 1 | 7 | 8 |
Noodles, Egg, Cooked, Enriched, with Salt
| 1 cup (160g) | 221 | 3 | 1 | 46 | 40 | 1.9 | 1 | 7 | 264 |
Noodles, Egg, Cooked, Unenriched, with Salt
| 1 cup (160g) | 221 | 3 | 1 | 46 | 40 | 1.9 | 1 | 7 | 264 |
Noodles, Egg, Cooked, Unenriched, Without Salt
| 1 cup (160g) | 221 | 3 | 1 | 46 | 40 | 1.9 | 1 | 7 | 8 |
Noodles, Egg, Dry, Enriched
| 2 oz (57g) | 219 | 3 | 1 | 48 | 41 | 1.9 | 1 | 8 | 12 |
Noodles, Egg, Dry, Unenriched
| 1 cup (38g) | 146 | 2 | 0 | 32 | 27 | 1.3 | 1 | 5 | 8 |
Noodles, Egg, Spinach, Cooked, Enriched
| 1 cup (160g) | 211 | 3 | 1 | 53 | 39 | 3.7 | 1 | 8 | 19 |
Noodles, Egg, Spinach, Dry, Enriched
| 2 oz (57g) | 218 | 3 | 1 | 54 | 40 | 3.9 | -- | 8 | 41 |
Noodles, Japanese, Soba, Cooked
| 1 cup (114g) | 113 | 0 | 0 | 0 | 24 | -- | -- | 6 | 68 |
Noodles, Japanese, Soba, Dry
| 2 oz (57g) | 192 | 0 | 0 | 0 | 43 | -- | -- | 8 | 451 |
Noodles, Japanese, Somen, Cooked
| 1 cup (176g) | 231 | 0 | 0 | 0 | 48 | -- | -- | 7 | 283 |
Noodles, Japanese, Somen, Dry
| 2 oz (57g) | 203 | 0 | 0 | 0 | 42 | 2.5 | -- | 6 | 1049 |
Pasta with Meatballs in Tomato Sauce, Canned Entrée
| 1 cup (255g) | 273 | 13 | 5 | 23 | 28 | 6.9 | 6 | 11 | 742 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Pasta with Sliced Franks in Tomato Sauce, Canned Entrée
| 1 serving, (1 cup) (252g) | 227 | 6 | 2 | 23 | 32 | 4.0 | 10 | 11 | 600 |
Pasta with Tomato Sauce, No Meat, Canned
| 1 serving, 1 cup (252g) | 189 | 2 | 1 | 3 | 37 | 3.3 | 10 | 6 | 630 |
Pasta, Corn, Cooked
| 1 cup (140g) | 176 | 1 | 0 | 0 | 39 | 6.7 | -- | 4 | 0 |
Pasta, Corn, Dry
| 2 oz (57g) | 203 | 1 | 0 | 0 | 45 | 6.3 | -- | 4 | 2 |
Pasta, Fresh-refrigerated, Plain, as Purchased
| 4.5 oz (128g) | 369 | 3 | 0 | 93 | 70 | -- | -- | 14 | 33 |
Pasta, Fresh-refrigerated, Plain, Cooked
| 2 oz (57g) | 75 | 1 | 0 | 19 | 14 | -- | -- | 3 | 3 |
Pasta, Fresh-refrigerated, Spinach, as Purchased
| 4.5 oz (128g) | 370 | 3 | 1 | 93 | 71 | -- | -- | 14 | 35 |
Pasta, Fresh-refrigerated, Spinach, Cooked
| 2 oz (57g) | 74 | 1 | 0 | 19 | 14 | -- | -- | 3 | 3 |
Pasta, Homemade, Made with Egg, Cooked
| 2 oz (57g) | 74 | 1 | 0 | 23 | 13 | -- | -- | 3 | 47 |
Pasta, Homemade, Made Without Egg, Cooked
| 2 oz (57g) | 71 | 1 | 0 | 0 | 14 | -- | -- | 2 | 42 |
Spaghetti with Meat Sauce, Frozen Entrée
| 1 oz (28.35g) | 26 | 0 | 0 | 2 | 4 | 0.5 | 1 | 1 | 60 |
Spaghetti with Meatballs, Canned
| 1 cup (255g) | 273 | 13 | 5 | 23 | 28 | -- | 8 | 11 | 1035 |
Spaghetti, Cooked, Enriched, with Salt
| 1 cup (140g) | 220 | 1 | 0 | 0 | 43 | 2.5 | 1 | 8 | 183 |
Spaghetti, Cooked, Enriched, Without Salt
| 1 cup (140g) | 221 | 1 | 0 | 0 | 43 | 2.5 | 1 | 8 | 1 |
Spaghetti, Cooked, Unenriched, with Salt
| 1 cup (140g) | 220 | 1 | 0 | 0 | 43 | 2.5 | 1 | 8 | 183 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Spaghetti, Cooked, Unenriched, Without Salt
| 1 cup (140g) | 221 | 1 | 0 | 0 | 43 | 2.5 | 1 | 8 | 1 |
Spaghetti, Dry, Enriched
| 2 oz (57g) | 211 | 1 | 0 | 0 | 43 | 1.8 | 2 | 7 | 3 |
Spaghetti, Dry, Unenriched
| 2 oz (57g) | 211 | 1 | 0 | 0 | 43 | 1.8 | 2 | 7 | 3 |
Spaghetti, Protein-fortified, Cooked, Enriched (N × 5.70)
| 1 cup (140g) | 230 | 0 | 0 | 0 | 44 | 2.4 | -- | 11 | 7 |
Spaghetti, Protein-fortified, Cooked, Enriched (N × 6.25)
| 1 cup (140g) | 230 | 0 | 0 | 0 | 43 | 2.8 | -- | 12 | 7 |
Spaghetti, Protein-fortified, Dry, Enriched (N × 5.70)
| 2 oz (57g) | 214 | 1 | 0 | 0 | 39 | -- | -- | 11 | 5 |
Spaghetti, Protein-fortified, Dry, Enriched (N × 6.25)
| 2 oz (57g) | 213 | 1 | 0 | 0 | 37 | 1.4 | -- | 12 | 5 |
Spaghetti, Spinach, Cooked
| 1 cup (140g) | 182 | 1 | 0 | 0 | 37 | -- | -- | 6 | 20 |
Spaghetti, Spinach, Dry
| 2 oz (57g) | 212 | 1 | 0 | 0 | 43 | 6.0 | 2 | 8 | 21 |
Spaghetti, Whole Wheat, Cooked
| 1 cup (140g) | 174 | 1 | 0 | 0 | 37 | 6.3 | 1 | 7 | 4 |
Spaghetti, Whole Wheat, Dry
| 2 oz (57g) | 198 | 1 | 0 | 0 | 43 | -- | -- | 8 | 5 |
Tortellini, Pasta with Cheese Filling, Fresh-refrigerated
| .75 cup (81g) | 249 | 6 | 3 | 34 | 38 | 1.5 | 2 | 11 | 499 |
Vermicelli, Made from Soy
| 1 cup (140g) | 463 | 0 | 0 | 0 | 115 | 5.5 | 0 | 0 | 6 |
Wonton Wrappers (Including Egg Roll Wrappers)
| 1 wrapper, eggroll (7″ square) (32g) | 93 | 0 | 0 | 3 | 19 | 0.6 | -- | 3 | 183 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Rice Bowl with Chicken, Frozen Entrée, Prepared
| 1 bowl (340g) | 428 | 5 | 1 | 54 | 76 | 2.4 | 80 | 19 | 1132 |
Rice Bran, Crude
| 1 cup (118g) | 373 | 25 | 5 | 0 | 59 | 24.8 | 1 | 16 | 6 |
Rice Cake, Cracker (Including Hain Mini Rice Cakes)
| 1 cubic inch (4.2g) | 16 | 0 | 0 | 0 | 3 | 0.2 | -- | 0 | 3 |
Rice Cakes, Brown Rice, Buckwheat
| 2 cakes (18g) | 68 | 1 | 0 | 0 | 14 | 0.7 | -- | 2 | 21 |
Rice Cakes, Brown Rice, Buckwheat, Unsalted
| 2 cakes (18g) | 68 | 1 | 0 | 0 | 14 | -- | -- | 2 | 1 |
Rice Cakes, Brown Rice, Multi-grain
| 2 cakes (18g) | 70 | 1 | 0 | 0 | 14 | 0.5 | -- | 2 | 45 |
Rice Cakes, Brown Rice, Multi-grain, Unsalted
| 2 cakes (18g) | 70 | 1 | 0 | 0 | 14 | -- | -- | 2 | 1 |
Rice Cakes, Brown Rice, Plain
| 2 cakes (18g) | 70 | 1 | 0 | 0 | 15 | 0.8 | 0 | 1 | 59 |
Rice Cakes, Brown Rice, Plain, Unsalted
| 2 cakes (18g) | 70 | 1 | 0 | 0 | 15 | 0.8 | 0 | 1 | 5 |
Rice Cakes, Brown Rice, Rye
| 2 cakes (18g) | 69 | 1 | 0 | 0 | 14 | 0.7 | -- | 1 | 20 |
Rice Cakes, Brown Rice, Sesame Seed
| 2 cakes (18g) | 71 | 1 | 0 | 0 | 15 | 1.0 | -- | 1 | 41 |
Rice Cakes, Brown Rice, Sesame Seed, Unsalted
| 2 cakes (18g) | 71 | 1 | 0 | 0 | 15 | -- | -- | 1 | 1 |
Rice Noodles, Cooked
| 1 cup (176g) | 192 | 0 | 0 | 0 | 44 | 1.8 | -- | 2 | 33 |
Rice Noodles, Dry
| 2 oz (57g) | 207 | 0 | 0 | 0 | 47 | 0.9 | -- | 2 | 104 |
Rice, Brown, Long-grain, Cooked
| 1 cup (195g) | 216 | 2 | 0 | 0 | 45 | 3.5 | 1 | 5 | 10 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Rice, Brown, Long-grain, Raw
| 1 cup (185g) | 685 | 5 | 1 | 0 | 143 | 6.5 | 2 | 15 | 13 |
Rice, Brown, Medium-grain, Cooked
| 1 cup (195g) | 218 | 2 | 0 | 0 | 46 | 3.5 | -- | 5 | 2 |
Rice, Brown, Medium-grain, Raw
| 1 cup (190g) | 688 | 5 | 1 | 0 | 145 | 6.5 | -- | 14 | 8 |
Rice, White, Glutinous, Cooked
| 1 cup (174g) | 169 | 0 | 0 | 0 | 37 | 1.7 | 0 | 4 | 9 |
Rice, White, Glutinous, Raw
| 1 cup (185g) | 685 | 1 | 0 | 0 | 151 | 5.2 | -- | 13 | 13 |
Rice, White, Long-grain, Parboiled, Enriched, Cooked
| 1 cup (158g) | 194 | 1 | 0 | 0 | 41 | 1.4 | 0 | 5 | 3 |
Rice, White, Long-grain, Parboiled, Enriched, Dry
| 1 cup (185g) | 692 | 2 | 1 | 0 | 150 | 3.3 | 1 | 14 | 4 |
Rice, White, Long-grain, Parboiled, Unenriched, Cooked
| 1 cup (158g) | 194 | 1 | 0 | 0 | 41 | 1.4 | 0 | 5 | 3 |
Rice, White, Long-grain, Parboiled, Unenriched, Dry
| 1 cup (185g) | 692 | 2 | 1 | 0 | 150 | 3.3 | 1 | 14 | 4 |
Rice, White, Long-grain, Precooked or Instant, Enriched, Dry
| 1 cup (95g) | 361 | 1 | 0 | 0 | 78 | 1.8 | 0 | 7 | 10 |
Rice, White, Long-grain, Precooked or Instant, Enriched, Prepared
| 1 cup (165g) | 193 | 1 | 0 | 0 | 41 | 1.0 | 0 | 4 | 7 |
Rice, White, Long-grain, Regular, Cooked
| 1 cup (158g) | 205 | 0 | 0 | 0 | 45 | 0.6 | 0 | 4 | 2 |
Rice, White, Long-grain, Regular, Cooked, Enriched, with Salt
| 1 cup (158g) | 205 | 0 | 0 | 0 | 45 | 0.6 | 0 | 4 | 604 |
Rice, White, Long-grain, Regular, Cooked, Unenriched, with Salt
| 1 cup (158g) | 205 | 0 | 0 | 0 | 45 | 0.6 | 0 | 4 | 604 |
Rice, White, Long-grain, Regular, Cooked, Unenriched, Without Salt
| 1 cup (158g) | 205 | 0 | 0 | 0 | 45 | 0.6 | 0 | 4 | 2 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Rice, White, Long-grain, Regular, Raw, Enriched
| 1 cup (185g) | 675 | 1 | 0 | 0 | 148 | 2.4 | 0 | 13 | 9 |
Rice, White, Long-grain, Regular, Raw, Unenriched
| 1 cup (185g) | 675 | 1 | 0 | 0 | 148 | 2.4 | 0 | 13 | 9 |
Rice, White, Medium-grain, Cooked
| 1 cup (186g) | 242 | 0 | 0 | 0 | 53 | 0.6 | -- | 4 | 0 |
Rice, White, Medium-grain, Cooked, Unenriched
| 1 cup (186g) | 242 | 0 | 0 | 0 | 53 | -- | -- | 4 | 0 |
Rice, White, Medium-grain, Raw, Enriched
| 1 cup (195g) | 702 | 1 | 0 | 0 | 155 | 2.7 | -- | 13 | 2 |
Rice, White, Medium-grain, Raw, Unenriched
| 1 cup (195g) | 702 | 1 | 0 | 0 | 155 | -- | -- | 13 | 2 |
Rice, White, Short-grain, Cooked
| 1 cup (186g) | 242 | 0 | 0 | 0 | 53 | -- | -- | 4 | 0 |
Rice, White, Short-grain, Cooked, Unenriched
| 1 cup (205g) | 267 | 0 | 0 | 0 | 59 | -- | -- | 5 | 0 |
Rice, White, Short-grain, Raw
| 1 cup (200g) | 716 | 1 | 0 | 0 | 158 | 5.6 | -- | 13 | 2 |
Rice, White, Short-grain, Raw, Unenriched
| 1 cup (200g) | 716 | 1 | 0 | 0 | 158 | -- | -- | 13 | 2 |
Rice, White, with Pasta, Cooked
| 1 cup (202g) | 246 | 6 | 1 | 2 | 43 | 5.1 | -- | 5 | 1147 |
Rice, White, with Pasta, Dry
| 1 cup (163g) | 600 | 4 | 1 | 3 | 123 | -- | -- | 15 | 3042 |
Wild Rice, Cooked
| 1 cup (164g) | 166 | 1 | 0 | 0 | 35 | 3.0 | 1 | 7 | 5 |
Wild Rice, Raw
| 1 cup (160g) | 571 | 2 | 0 | 0 | 120 | 9.9 | 4 | 24 | 11 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Amaranth Flakes
| 1 cup (38g) | 134 | 3 | 1 | 0 | 27 | 3.6 | 5 | 6 | 13 |
Breakfast Bar, Corn Flake Crust with Fruit
| 1 oz (28.35g) | 107 | 2 | 0 | 0 | 21 | 0.6 | 0 | 1 | 47 |
Cereal Ready-to-eat, Crispy Brown Rice
| 1 cup (32g) | 124 | 1 | 0 | 0 | 28 | 2.3 | -- | 2 | 4 |
Cereals Ready-to-eat, Familia
| 1 cup (122g) | 473 | 8 | 1 | 0 | 90 | 10.4 | -- | 12 | 61 |
Cereals Ready-to-eat, Frosted Oat Cereal, with Marshmallows
| .75 cup (30g) | 116 | 1 | 0 | 0 | 25 | 1.3 | -- | 2 | 150 |
Cereals Ready-to-eat, Marshmallow Alpha-Bits
| 1 cup (1 NLEA serving) (29g) | 115 | 1 | 0 | 0 | 25 | 0.5 | 0 | 2 | 206 |
Cereals Ready-to-eat, Muesli, Dried Fruits and Nuts
| 1 cup (85g) | 289 | 4 | 1 | 0 | 66 | 6.2 | -- | 8 | 196 |
Cereals Ready-to-eat, Oat Bran Flakes, Health Valley
| 1 cup (47g) | 166 | 1 | 0 | 0 | 37 | 6.1 | -- | 5 | 17 |
Cereals Ready-to-eat, Post Banana Nut Crunch
| 1 cup (1 NLEA serving) (59g) | 249 | 6 | 1 | 0 | 44 | 4.0 | 2 | 5 | 230 |
Cereals Ready-to-eat, Post Great Grains, Raisin, Date and Pecan
| .667 cup (1 NLEA serving) (54g) | 204 | 5 | 1 | 0 | 40 | 4.0 | -- | 4 | 160 |
Cereals Ready-to-eat, Post Honey Bunches of Oats, Honey Roasted
| .75 cup (1 NLEA serving) (30g) | 118 | 1 | 0 | 0 | 25 | 1.4 | 2 | 2 | 150 |
Cereals Ready-to-eat, Post Honey Bunches of Oats, with Almonds
| .75 cup (1 NLEA serving) (31g) | 126 | 3 | 0 | 0 | 24 | 1.4 | -- | 2 | 136 |
Cereals Ready-to-eat, Weetabix, Whole Wheat Cereal
| 1 biscuit (18g) | 67 | 1 | 0 | 0 | 14 | 2.1 | -- | 2 | 70 |
Cereals Ready-to-eat, Wheat and Bran, Presweetened with Nuts and Fruits
| 1 cup (1 NLEA serving) (55g) | 212 | 3 | 0 | 0 | 42 | 5.3 | 1 | 4 | 280 |
Cereals Ready-to-eat, Whole Wheat, Rolled Oats, Presweetened with Pecans
| .667 cup (1 NLEA serving) (53g) | 216 | 6 | 1 | 0 | 38 | 3.7 | -- | 5 | 214 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Cereals, Corn Grits, White, Regular and Quick, Enriched, Cooked with Water, with Salt
| 1 tbsp (16g) | 11 | 0 | 0 | 0 | 2 | 0.1 | 0 | 0 | 36 |
Cereals, Corn Grits, White, Regular and Quick, Enriched, Cooked with Water, Without Salt
| 1 tbsp (16g) | 11 | 0 | 0 | 0 | 2 | 0.1 | 0 | 0 | 0 |
Cereals, Corn Grits, White, Regular and Quick, Enriched, Dry
| 1 tbsp (9.7g) | 36 | 0 | 0 | 0 | 8 | 0.4 | 0 | 1 | 0 |
Cereals, Corn Grits, White, Regular and Quick, Unenriched, Cooked with Water, with Salt
| .75 cup (182g) | 109 | 0 | 0 | 0 | 24 | 0.4 | -- | 3 | 406 |
Cereals, Corn Grits, White, Regular and Quick, Unenriched, Cooked with Water, Without Salt
| .75 cup (182g) | 107 | 0 | 0 | 0 | 23 | 0.5 | 0 | 3 | 4 |
Cereals, Corn Grits, White, Regular and Quick, Unenriched, Dry
| 1 tbsp (9.7g) | 36 | 0 | 0 | 0 | 8 | 0.2 | 0 | 1 | 0 |
Cereals, Corn Grits, Yellow, Regular and Quick, Enriched, Cooked with Water, with Salt
| 1 cup (233g) | 151 | 1 | 0 | 0 | 32 | 1.6 | 0 | 3 | 520 |
Cereals, Corn Grits, Yellow, Regular and Quick, Enriched, Cooked with Water, Without Salt
| 1 cup (233g) | 151 | 1 | 0 | 0 | 32 | 1.6 | 0 | 3 | 5 |
Cereals, Corn Grits, Yellow, Regular and Quick, Enriched, Dry
| 1 cup (170g) | 626 | 3 | 0 | 0 | 136 | 6.6 | 1 | 11 | 3 |
Cereals, Corn Grits, Yellow, Regular and Quick, Unenriched, Cooked with Water, with Salt
| .75 cup (182g) | 107 | 0 | 0 | 0 | 23 | 0.5 | 0 | 3 | 406 |
Cereals, Corn Grits, Yellow, Regular and Quick, Unenriched, Cooked with Water, Without Salt
| .75 cup (182g) | 107 | 0 | 0 | 0 | 23 | 0.5 | 0 | 3 | 4 |
Cereals, Corn Grits, Yellow, Regular and Quick, Unenriched, Dry
| 1 tbsp (9.7g) | 36 | 0 | 0 | 0 | 8 | 0.2 | 0 | 1 | 0 |
Cereals, Cream of Rice, Cooked with Water, with Salt
| .75 cup (183g) | 95 | 0 | 0 | 0 | 21 | 0.2 | 0 | 2 | 317 |
Cereals, Cream of Rice, Cooked with Water, Without Salt
| 1 tbsp (15g) | 8 | 0 | 0 | 0 | 2 | 0.0 | 0 | 0 | 0 |
Cereals, Cream of Rice, Dry
| .25 cup (1 NLEA serving) (46g) | 170 | 0 | 0 | 0 | 38 | 0.3 | 0 | 3 | 3 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Cereals, Cream of Wheat, 1 Minute Cook Time, Dry
| 1 tbsp (13.7g) | 49 | 0 | 0 | -- | 10 | 0.6 | 0 | 2 | 1 |
Cereals, Cream of Wheat, 1 Minute, Cooked with Water, Microwaved, Without Salt
| 1 cup (237g) | 130 | 1 | 0 | -- | 25 | 3.6 | 7 | 5 | 9 |
Cereals, Cream of Wheat, 1 Minute, Cooked with Water, Stove-top, Without Salt
| 1 cup (245g) | 137 | 1 | 0 | -- | 27 | 1.0 | 0 | 4 | 10 |
Cereals, Cream of Wheat, 2 1/2 Minutes, Cooked with Water, Microwaved
| 1 cup (231 g) | 120 | 1 | 0 | -- | 23 | 1.6 | 1 | 4 | 104 |
Cereals, Cream of Wheat, 2 1/2 Minutes, Cooked, Dry
| 1 tbsp (13.8g) | 49 | 0 | 0 | -- | 10 | 0.6 | 0 | 2 | 45 |
Cereals, Cream of Wheat, 2 1/2 Minutes, Cooked, Stove-top, Without Salt
| 1 cup (244g) | 137 | 0 | 0 | -- | 29 | 1.7 | 0 | 4 | 83 |
Cereals, Cream of Wheat, Instant, Dry
| 1 tbsp (11.5g) | 42 | 0 | 0 | 0 | 9 | 0.4 | 0 | 1 | 2 |
Cereals, Cream of Wheat, Instant, Prepared with Water, with Salt (Wheat)
| .75 cup (181g) | 112 | 0 | 0 | 0 | 24 | 1.1 | 0 | 3 | 273 |
Cereals, Cream of Wheat, Instant, Prepared with Water, Without Salt
| 1 tbsp (15g) | 9 | 0 | 0 | 0 | 2 | 0.1 | 0 | 0 | 1 |
Cereals, Cream of Wheat, Mix ’n Eat, Apple, Banana and Maple Flavors, Dry
| 1 packet (35g) | 131 | 0 | -- | 0 | 29 | 0.9 | -- | 2 | 238 |
Cereals, Cream of Wheat, Mix ’n Eat, Apple, Banana and Maple Flavors, Prepared
| 1 packet, prepared (150g) | 132 | 0 | 0 | 0 | 29 | 0.5 | -- | 2 | 242 |
Cereals, Cream of Wheat, Mix ’n Eat, Plain, Dry
| 1 packet (28g) | 101 | 0 | 0 | 0 | 21 | 0.6 | -- | 3 | 238 |
Cereals, Cream of Wheat, Mix ’n Eat, Plain, Prepared with Water
| 1 packet, prepared (142g) | 102 | 0 | 0 | 0 | 21 | 0.4 | -- | 3 | 241 |
Cereals, Cream of Wheat, Regular (10 Minutes), Cooked with Water, with Salt
| 1 cup (1 serving) (251g) | 126 | 1 | 0 | 0 | 27 | 1.3 | 0 | 4 | 324 |
Cereals, Cream of Wheat, Regular (10 Minutes), Cooked with Water, Without Salt
| 1 tbsp (16g) | 8 | 0 | 0 | 0 | 2 | 0.1 | 0 | 0 | 1 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Cereals, Cream of Wheat, Regular, 10 Minutes Cooking, Dry
| 1 serving (3 tbsp) (33g) | 122 | 0 | 0 | 0 | 25 | 1.3 | 0 | 3 | 2 |
Cereals, Farina, Enriched, Assorted Brands, Dry
| 1 tbsp (11g) | 40 | 0 | 0 | 0 | 8 | 0.5 | 0 | 1 | 14 |
Cereals, Farina, Enriched, Assorted Brands, Quick, Cooked with Water, Without Salt
| 1 tbsp (14.9g) | 8 | 0 | 0 | 0 | 2 | 0.1 | 0 | 0 | 3 |
Cereals, Farina, Enriched, Cooked with Water, with Salt
| 1 cup (233g) | 123 | 1 | 0 | 0 | 25 | 1.9 | 2 | 4 | 294 |
Cereals, Farina, Enriched, Cooked with Water, Without Salt
| 1 tbsp (15g) | 8 | 0 | 0 | 0 | 2 | 0.1 | 0 | 0 | 3 |
Cereals, Farina, Unenriched, Dry
| 1 tbsp (10.9g) | 40 | 0 | 0 | 0 | 9 | 0.2 | -- | 1 | 0 |
Cereals, Kashi GoLean Hot Cereal, Hearty Honey and Cinnamon, Dry
| 1 packet (1 NLEA serving) (40g) | 145 | 2 | 0 | 0 | 25 | 7.8 | 6 | 9 | 100 |
Cereals, Kashi, Heart to Heart, Instant Oatmeal, Apple Cinnamon, Dry
| 1 packet (1 NLEA serving) (43g) | 161 | 2 | 0 | 0 | 34 | 4.9 | 12 | 5 | 108 |
Cereals, Kashi, Heart to Heart, Instant Oatmeal, Maple, Dry
| 1 packet (1 NLEA serving) (43g) | 162 | 2 | 0 | 0 | 33 | 5.0 | 12 | 5 | 99 |
Cereals, Kashi, Kashi GoLean Hot Cereal, Truly Vanilla, Dry
| 1 packet (1 NLEA serving) (40g) | 145 | 2 | 0 | 0 | 26 | 5.1 | 7 | 8 | 99 |
Cereals, Maltex, Cooked with Water, with Salt
| .75 cup (187g) | 142 | 1 | 0 | 0 | 30 | 1.7 | 0 | 4 | 142 |
Cereals, Maltex, Cooked with Water, Without Salt
| 1 tbsp (16g) | 12 | 0 | 0 | 0 | 3 | 0.1 | 0 | 0 | 1 |
Cereals, Maltex, Dry
| .25 cup (38g) | 134 | 1 | 0 | 0 | 29 | 1.6 | 0 | 4 | 6 |
Cereals, Malt-O-Meal, Chocolate, Dry
| 1 tbsp (10.3g) | 39 | 0 | 0 | 0 | 8 | 0.4 | 3 | 1 | 1 |
Cereals, Malt-O-Meal, Chocolate, Prepared with Water, Without Salt
| 1 serving (3 T dry cereal plus 1 cup water) (268g) | 118 | 0 | 0 | 0 | 25 | 1.3 | 8 | 3 | 8 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Cereals, Malt-O-Meal, Farina Hot Wheat Cereal, Dry
| 3 tbsp (35g) | 127 | 0 | 0 | 0 | 26 | 1.4 | 0 | 5 | 4 |
Cereals, Malt-O-Meal, Plain, Dry
| 1 tbsp (10.3g) | 37 | 0 | 0 | 0 | 8 | 0.4 | 0 | 1 | 1 |
Cereals, Malt-O-Meal, Plain, Prepared with Water, Without Salt
| 1 serving (3 T dry cereal plus 1 cup water) (268g) | 113 | 0 | 0 | 0 | 23 | 1.3 | 0 | 4 | 8 |
Cereals, Maypo, Cooked with Water, with Salt
| .75 cup (180g) | 128 | 2 | 0 | 0 | 24 | 3.6 | 11 | 4 | 194 |
Cereals, Maypo, Cooked with Water, Without Salt
| 1 tbsp (15g) | 11 | 0 | 0 | 0 | 2 | 0.4 | 1 | 0 | 1 |
Cereals, Maypo, Dry
| .5 cup (47g) | 181 | 2 | 0 | 0 | 34 | 5.1 | 16 | 6 | 9 |
Cereals, Oats, Instant, Fortified, Plain, Dry
| 1 packet (28g) | 105 | 2 | 0 | 0 | 19 | 2.8 | 0 | 4 | 78 |
Cereals, Oats, Instant, Fortified, Plain, Prepared with Water
| 1 cup, dry, yields (501g) | 341 | 7 | 1 | 0 | 58 | 8.5 | 2 | 12 | 245 |
Cereals, Oats, Instant, Fortified, with Cinnamon and Spice, Dry
| 1 packet (46g) | 170 | 2 | 0 | 0 | 35 | 3.0 | 16 | 4 | 222 |
Cereals, Oats, Instant, Fortified, with Cinnamon and Spice, Prepared with Water
| 1 tbsp (15g) | 16 | 0 | 0 | 0 | 3 | 0.3 | 1 | 0 | 20 |
Cereals, Oats, Instant, Fortified, with Raisins and Spice, Dry
| 1 packet (43g) | 155 | 2 | 0 | 0 | 33 | 2.7 | 16 | 3 | 209 |
Cereals, Oats, Instant, Fortified, with Raisins and Spice, Prepared with Water
| 1 tbsp (15g) | 15 | 0 | 0 | 0 | 3 | 0.2 | 1 | 0 | 23 |
Cereals, Oats, Regular and Quick and Instant, Not Fortified, Dry
| .333 cup (27g) | 102 | 2 | 0 | 0 | 18 | 2.7 | 0 | 4 | 2 |
Cereals, Oats, Regular and Quick and Instant, Unenriched, Cooked with Water, with Salt
| .75 cup (175g) | 124 | 3 | 1 | 0 | 21 | 3.0 | 0 | 4 | 124 |
Cereals, Oats, Regular and Quick and Instant, Unenriched, Cooked with Water, Without Salt
| 1 tbsp (14.6g) | 10 | 0 | 0 | 0 | 2 | 0.2 | 0 | 0 | 1 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Cereals, Quaker, Corn Grits, Instant, Butter Flavor, Dry
| 1 packet (28g) | 102 | 2 | 1 | 0 | 21 | 1.3 | 0 | 2 | 367 |
Cereals, Quaker, Corn Grits, Instant, Cheddar Cheese Flavor, Dry
| 1 packet (28g) | 102 | 2 | 0 | 1 | 20 | 1.2 | 1 | 2 | 522 |
Cereals, Quaker, Corn Grits, Instant, Cheddar Cheese Flavor, Prepared with Water
| 1 packet, prepared (142g) | 102 | 2 | 0 | 0 | 20 | 1.1 | 1 | 2 | 508 |
Cereals, Quaker, Corn Grits, Instant, Country Bacon (Imitation Bacon Bits) Prepared with Water
| 1 packet, prepared (141g) | 97 | 0 | 0 | 0 | 21 | 1.4 | 0 | 3 | 413 |
Cereals, Quaker, Corn Grits, Instant, Plain, Dry
| 1 tbsp (7g) | 25 | 0 | 0 | 0 | 5 | 0.3 | 0 | 1 | 74 |
Cereals, Quaker, Corn Grits, Instant, Plain, Prepared Without Salt
| 1 cup (219g) | 166 | 1 | 0 | -- | 35 | 2.4 | 0 | 3 | 412 |
Cereals, Quaker, Corn Grits, Instant, with Imitation Bacon Bits, Dry
| 1 packet (28g) | 98 | 0 | 0 | 0 | 22 | 1.5 | 0 | 3 | 341 |
Cereals, Quaker, Farina, Creamy Wheat, Enriched, Dry
| .25 cup, (1 NLEA serving) (44g) | 154 | 0 | 0 | 0 | 33 | 1.3 | 0 | 5 | 1 |
Cereals, Quaker, Hominy Grits, White, Quick, Dry
| .25 cup (37g) | 128 | 1 | 0 | 0 | 29 | 1.8 | 0 | 3 | 1 |
Cereals, Quaker, Hominy Grits, White, Regular, Dry
| .25 cup (41g) | 142 | 1 | 0 | 0 | 32 | 2.0 | 0 | 3 | 1 |
Cereals, Quaker, Hominy Grits, Yellow, Quick, Dry
| .25 cup (37g) | 125 | 1 | 0 | 0 | 29 | 2.1 | 0 | 3 | 1 |
Cereals, Quaker, Instant Grits Product with American Cheese Flavor, Dry
| 1 packet (28g) | 102 | 1 | 0 | 0 | 21 | 1.2 | 1 | 2 | 425 |
Cereals, Quaker, Instant Grits Product with Ham-n-Cheese
| 1 packet (28g) | 101 | 1 | 0 | 0 | 20 | 1.2 | -- | 3 | 540 |
Cereals, Quaker, Instant Grits Product with Imitation Bacon Bits and Cheddar Flavor, Dry
| 1 packet (28g) | 102 | 1 | 0 | 0 | 20 | 1.3 | 1 | 3 | 436 |
Cereals, Quaker, Instant Grits, with Redeye Gravy and Imitation Ham Bits, Dry
| 1 packet (28g) | 97 | 0 | 0 | 0 | 21 | 1.3 | -- | 3 | 494 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Cereals, Quaker, Instant Oat, Maple and Brown Sugar, Prepared with Boiling Water
| 1 packet, prepared (155g) | 157 | 2 | 0 | 0 | 31 | 2.8 | 13 | 4 | 253 |
Cereals, Quaker, Instant Oatmeal Express Cinnamon Roll, Dry
| 1 cup (54g) | 200 | 3 | 0 | 0 | 41 | 3.6 | 17 | 5 | 246 |
Cereals, Quaker, Instant Oatmeal Express, Baked Apple, Dry
| 1 cup (54g) | 198 | 2 | 0 | 0 | 42 | 3.9 | 19 | 4 | 319 |
Cereals, Quaker, Instant Oatmeal, Apples and Cinnamon, Dry
| 1 packet (35g) | 128 | 2 | 0 | 0 | 27 | 2.8 | 12 | 3 | 177 |
Cereals, Quaker, Instant Oatmeal, Apples and Cinnamon, Prepared with Boiling Water
| 1 packet, prepared (149g) | 130 | 1 | 0 | 0 | 26 | 2.7 | 12 | 3 | 165 |
Cereals, Quaker, Instant Oatmeal, Baked Apple, Prepared with Boiling Water
| 1 packet, prepared (159g) | 153 | 2 | 0 | 0 | 31 | 2.9 | 14 | 3 | 229 |
Cereals, Quaker, Instant Oatmeal, Banana Bread, Dry
| 1 packet (41g) | 151 | 2 | 0 | 0 | 31 | 2.6 | 12 | 4 | 287 |
Cereals, Quaker, Instant Oatmeal, Cinnamon Roll, Prepared with Boiling Water
| 1 packet, prepared (173g) | 209 | 3 | 0 | 0 | 41 | 3.6 | 17 | 5 | 249 |
Cereals, Quaker, Instant Oatmeal, Cinnamon Spice, Dry
| 1 packet (46g) | 170 | 2 | 0 | 0 | 35 | 3.0 | 16 | 4 | 222 |
Cereals, Quaker, Instant Oatmeal, Cinnamon Spice, Prepared with Boiling Water
| 1 packet, prepared (165g) | 177 | 2 | 0 | 0 | 36 | 3.0 | 16 | 4 | 223 |
Cereals, Quaker, Instant Oatmeal, Dinosaur Eggs with Dinosaur Bones, Brown Sugar Cinnamon, Dry
| 1 packet (50g) | 195 | 4 | 2 | 0 | 38 | 2.8 | 20 | 4 | 262 |
Cereals, Quaker, Instant Oatmeal, Dinosaur Eggs with Dinosaur Bones, Brown Sugar Cinnamon, Prepared with Boiling Water
| 1 packet, prepared (167g) | 199 | 4 | 2 | 0 | 38 | 2.8 | 19 | 4 | 261 |
Cereals, Quaker, Instant Oatmeal, Express Baked Apple, Prepared with Boiling Water
| 1 packet, prepared (173g) | 208 | 3 | 0 | 0 | 42 | 4.0 | 19 | 4 | 322 |
Cereals, Quaker, Instant Oatmeal, Express, Golden Brown Sugar, Prepared with Boiling Water
| 1 packet, prepared (173g) | 209 | 3 | 0 | 0 | 42 | 3.5 | 18 | 5 | 294 |
Cereals, Quaker, Instant Oatmeal, Express, Golden Brown Sugar, Dry
| 1 cup (54g) | 201 | 3 | 0 | 0 | 42 | 3.3 | 18 | 5 | 291 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Cereals, Quaker, Instant Oatmeal, French Vanilla, Prepared with Boiling Water
| 1 packet, prepared (162g) | 165 | 2 | 0 | 0 | 33 | 2.9 | 13 | 4 | 249 |
Cereals, Quaker, Instant Oatmeal, Fruit and Cream Variety, Dry
| 1 packet (35g) | 135 | 3 | 1 | 0 | 26 | 2.0 | 11 | 3 | 176 |
Cereals, Quaker, Instant Oatmeal, Fruit and Cream, Prepared with Boiling Water
| 1 packet, prepared (193g) | 139 | 3 | 1 | 0 | 26 | 2.1 | 11 | 3 | 178 |
Cereals, Quaker, Instant Oatmeal, Honey Nut, Prepared with Boiling Water
| 1 packet, prepared (162g) | 173 | 4 | 0 | 0 | 31 | 2.8 | 13 | 4 | 238 |
Cereals, Quaker, Instant Oatmeal, Low Sodium, Dry
| 1 packet (28g) | 102 | 2 | 0 | 0 | 19 | 2.7 | 0 | 4 | 78 |
Cereals, Quaker, Instant Oatmeal, Maple and Brown Sugar, Dry
| 1 packet (43g) | 157 | 2 | 0 | 0 | 32 | 2.8 | 13 | 4 | 261 |
Cereals, Quaker, Instant Oatmeal, Nutrition for Women, Apple Spice, Prepared with Boiling Water
| 1 packet, prepared (166g) | 178 | 2 | 0 | 0 | 35 | 3.2 | 16 | 5 | 319 |
Cereals, Quaker, Instant Oatmeal, Nutrition for Women, Brown Sugar, Prepared with Boiling Water
| 1 packet, prepared (165g) | 173 | 2 | 0 | 0 | 33 | 2.8 | 13 | 5 | 328 |
Cereals, Quaker, Instant Oatmeal, Raisin and Spice, Dry
| 1 packet (43g) | 155 | 2 | 0 | 0 | 33 | 2.7 | 16 | 3 | 209 |
Cereals, Quaker, Instant Oatmeal, Raisin and Spice, Prepared with Boiling Water
| 1 packet, prepared (162g) | 162 | 2 | 0 | 0 | 33 | 2.6 | 16 | 3 | 211 |
Cereals, Quaker, Instant Oatmeal, Raisins, Dates and Walnuts, Dry
| 1 packet (37g) | 135 | 2 | 0 | 0 | 27 | 2.4 | -- | 3 | 191 |
Cereals, Quaker, Instant Oatmeal, Treasure Hunt, Prepared with Boiling Water
| 1 packet, prepared (166g) | 179 | 2 | 1 | 0 | 36 | 2.7 | 17 | 4 | 257 |
Cereals, Quaker, Mother’s Instant Oatmeal (Non-fortified), Dry
| .25 cup (1 NLEA serving) (40g) | 144 | 3 | 1 | 0 | 26 | 3.8 | 1 | 5 | 1 |
Cereals, Quaker, Multigrain Oatmeal, Dry
| .5 cup (1 NLEA serving) (40g) | 133 | 1 | 0 | 0 | 29 | 4.8 | 0 | 5 | 1 |
Cereals, Quaker, Oat Bran, Quaker/Mother’s Oat Bran, Dry
| .5 cup (1 NLEA serving) (40g) | 146 | 3 | 1 | 0 | 25 | 5.7 | 1 | 7 | 2 |
