Fat Grams in Grains, Pastas, Cereals

FOOD

SERVING SIZE & PREPARATION

NUTRITION NOTES

FAT GRAMS

Barley

1/2 cup cooked

High in fiber and low in fat.

.4

Bran-Corn

2 Tablespoons-Raw

More fiber than oats, wheat or rice bran.

trace

Bran-Oat

2 Tablespoons-Raw

Packed with soluble fiber and iron.

.8

Bran-Rice

2 Tablespoons-Raw

Niacin, thiamine, Vitamin-B6.

2.2

Bran-Wheat

2 Tablespoons-Raw

Great source of fiber.

trace

Buckwheat Groats

1/2 Cup-Cooked

Low in fat.

.6

Bulgur Wheat

1/2 Cup-Cooked

Low in fat.

trace

Cornmeal-Yellow or White

1/4 Cup

Low in fat; high in fiber.

1.1

Corn Grits-White or Yellow

1/2 Cup-Cooked

High in fiber.

trace

Couscous

1/2 Cup-Cooked

Low in fat.

trace

Hominy-White or Yellow-Canned

1/2 Cup

No cholesterol.  High in sodium content.

.8

Millet

1/2 Cup-Cooked

Good source of magnesium which helps maintain normal blood pressure.

1.2

Quinoa

1/4 Cup-Raw

Excellent vegetable source of protein.

2.5

Rice-Brown

1/2 Cooked

Good source of magnesium.

.8

Rice-White

1/2 Cup-Cooked

Good source of iron, thiamine and niacin.

trace

Rice-Wild

1/2 Cup-Cooked

Zinc and folate.

trace

Rye

1/4 Cup-Raw

Magnesium, iron, folate.

1.1

Wheat Germ

1/4 Cup-Toasted

Excellent source of Vitamin E.

3

Cream of Rice

1/4 Cup-Cooked

Low in fat.  No cholesterol.

trace

Cream of Wheat

3/4 Cup-Cooked

Low in fat; no cholesterol; fortified with iron.

.4

Farina

3/4 Cup-Cooked

Low in fat; no cholesterol.

trace

Oatmeal

3/4 Cup-Cooked

High in fiber; may help reduce cholesterol.

1.8

Ralston

3/4 Cup-Cooked

High in fiber; no cholesterol.

.6

Wheatena

3/4 Cup-Cooked

High in fiber.

.9

Macaroni

1 Cup-Cooked

Low in fat; no cholesterol.

.9

Noodles-Chinese Cellophane, Dehydrated

1 Cup-Raw

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

1.1

Egg Noodles

1 Cup-Cooked

Good source of iron.

2.5

Spinach Noodles

1 Cup-Cooked

Good source of iron.

2.7

Pasta-Fresh

1 Cup-Cooked

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

1.5

Spaghetti

1 Cup-Cooked

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

.9

Spaghetti-Whole Wheat

1 Cup-Cooked

Good source of iron.

.8