Carbs in Grains, Pastas, Cereals

FOOD

SERVING SIZE & PREPARATION

NUTRITION NOTES

DIETARY FIBER GRAMS

CARB GRAMS

Barley

1/2 cup cooked

High in fiber and low in fat.

12.3

22.3

Bran-Corn

2 Tablespoons-Raw

More fiber than oats, wheat or rice bran.

7.9

8

Bran-Oat

2 Tablespoons-Raw

Packed with soluble fiber and iron.

1.8

7.7

Bran-Rice

2 Tablespoons-Raw

Niacin, thiamine, Vitamin-B6.

2.3

5.2

Bran-Wheat

2 Tablespoons-Raw

Great source of fiber.

3

4.5

Buckwheat Groats

1/2 Cup-Cooked

Low in fat.

0

19.7

Bulgur Wheat

1/2 Cup-Cooked

Low in fat.

4.1

16.9

Cornmeal-Yellow or White

1/4 Cup

Low in fat; high in fiber.

3.3

23.1

Corn Grits-White or Yellow

1/2 Cup-Cooked

High in fiber.

1.9

15.7

Couscous

1/2 Cup-Cooked

Low in fat.

.9

20.9

Hominy-White or Yellow-Canned

1/2 Cup

No cholesterol.  High in sodium content.

2.1

11.5

Millet

1/2 Cup-Cooked

Good source of magnesium which helps maintain normal blood pressure.

1.8

28.4

Quinoa

1/4 Cup-Raw

Excellent vegetable source of protein.

0

29.3

Rice-Brown

1/2 Cooked

Good source of magnesium.

1.7

23

Rice-White

1/2 Cup-Cooked

Good source of iron, thiamine and niacin.

trace

29.2

Rice-Wild

1/2 Cup-Cooked

Zinc and folate.

.5

17.5

Rye

1/4 Cup-Raw

Magnesium, iron, folate.

0

29.3

Wheat Germ

1/4 Cup-Toasted

Excellent source of Vitamin E.

3.7

14.1

Cream of Rice

1/4 Cup-Cooked

Low in fat.  No cholesterol.

0

21.1

Cream of Wheat

3/4 Cup-Cooked

Low in fat; no cholesterol; fortified with iron.

1

20

Farina

3/4 Cup-Cooked

Low in fat; no cholesterol.

2.5

18.6

Oatmeal

3/4 Cup-Cooked

High in fiber; may help reduce cholesterol.

3.9

18.9

Ralston

3/4 Cup-Cooked

High in fiber; no cholesterol.

6

21.3

Wheatena

3/4 Cup-Cooked

High in fiber.

4

21.5

Macaroni

1 Cup-Cooked

Low in fat; no cholesterol.

2.2

39.7

Noodles-Chinese Cellophane, Dehydrated

1 Cup-Raw

Rich in iron; no cholesterol.  Very high in calories.

trace

37.5

Egg Noodles

1 Cup-Cooked

Good source of iron.

3.5

39.7

Spinach Noodles

1 Cup-Cooked

Good source of iron.

0

39

Pasta-Fresh

1 Cup-Cooked

Thiamine, iron, niacin, riboflavin and Vitamin B-12.

2.2

34.9

Spaghetti

1 Cup-Cooked

Niacin and riboflavin, thiamine and iron - due to enriched flour.

2.2

39.7

Spaghetti-Whole Wheat

1 Cup-Cooked

Good source of iron.

5.4

37.2