Protein Grams in Grains, Pastas, Cereals

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