Protein Grams in Grains, Pastas, Cereals

Please note that nutrition content varies from recipe to recipe & brand to brand.

FOOD	SERVING SIZE & PREPARATION	NUTRITION NOTES	PROTEIN GRAMS
Barley	1/2 cup cooked	High in fiber and low in fat.	1.8
Bran-Corn	2 Tablespoons-Raw	More fiber than oats, wheat or rice bran.	.8
Bran-Oat	2 Tablespoons-Raw	Packed with soluble fiber and iron.	2.0
Bran-Rice	2 Tablespoons-Raw	Niacin, thiamine, Vitamin-B6.	1.4
Bran-Wheat	2 Tablespoons-Raw	Great source of fiber.	1.1
Buckwheat Groats	1/2 Cup-Cooked	Low in fat.	3.4
Bulgur Wheat	1/2 Cup-Cooked	Low in fat.	2.8
Cornmeal-Yellow or White	1/4 Cup	Low in fat; high in fiber.	2.4
Corn Grits-White or Yellow	1/2 Cup-Cooked	High in fiber.	1.7
Couscous	1/2 Cup-Cooked	Low in fat.	3.4
Hominy-White or Yellow-Canned	1/2 Cup	No cholesterol. High in sodium content.	1.3
Millet	1/2 Cup-Cooked	Good source of magnesium which helps maintain normal blood pressure.	4.2
Quinoa	1/4 Cup-Raw	Excellent vegetable source of protein.	5.6
Rice-Brown	1/2 Cooked	Good source of magnesium.	2.3
Rice-White	1/2 Cup-Cooked	Good source of iron, thiamine and niacin.	2.4
Rice-Wild	1/2 Cup-Cooked	Zinc and folate.	3.3
Rye	1/4 Cup-Raw	Magnesium, iron, folate.	6.2
Wheat Germ	1/4 Cup-Toasted	Excellent source of Vitamin E.	8.3
Cream of Rice	1/4 Cup-Cooked	Low in fat. No cholesterol.	1.7
Cream of Wheat	3/4 Cup-Cooked	Low in fat; no cholesterol; fortified with iron.	2.7
Farina	3/4 Cup-Cooked	Low in fat; no cholesterol.	2.4
Oatmeal	3/4 Cup-Cooked	High in fiber; may help reduce cholesterol.	4.6
Ralston	3/4 Cup-Cooked	High in fiber; no cholesterol.	4.2
Wheatena	3/4 Cup-Cooked	High in fiber.	3.6
Macaroni	1 Cup-Cooked	Low in fat; no cholesterol.	6.7
Noodles-Chinese Cellophane, Dehydrated	1 Cup-Raw	Rich in iron; no cholesterol. Very high in calories.	7.7
Egg Noodles	1 Cup-Cooked	Good source of iron.	7.6
Spinach Noodles	1 Cup-Cooked	Good source of iron.	8.5
Pasta-Fresh	1 Cup-Cooked	Thiamine, iron, niacin, riboflavin and Vitamin B-12.	7.2
Spaghetti	1 Cup-Cooked	Niacin and riboflavin, thiamine and iron - due to enriched flour.	6.7
Spaghetti-Whole Wheat	1 Cup-Cooked	Good source of iron.	7.5

Protein Content of Basic Foods, Fast Foods, Beverages

Protein content may vary from product to product, recipe to recipe.

Proteins in Fruits, Pastas, Vegetables, Breads, Candy, Jams, Dairy, Oils

Proteins in Prepared Foods

Proteins in Breakfast Foods | Proteins in Popular Entrees - Enchiladas, Burgers, etc. | Proteins in Soups & Stews | Proteins in Popular Desserts

Proteins in Beverages, Juices, Drinks

Proteins in Beer | Proteins in Carbonated Drink & Beverages | Proteins in Coffee, Tea, Miscellaneous Drinks | Proteins in Alcoholic Spirits

Proteins in Animal Protein Sources

Proteins in Fish & Shellfish | Proteins in Beef | Proteins in Pork | Proteins in Poultry

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