Fat Grams in Grains, Pasta, Rice

Article by Diet Bites


Whole Grains, Salt Content

In looking at our data chart posted below, we can see that all of the entrees are minimal in sodium milligrams excepting the cream of wheat and hominy.

The cream of wheat is a bit of a surprise, isn't it? It's much like oatmeal, oat and wheat bran, Farina and grits as it's a warm cereal - but the others are basically free of sodium content.

Therefore, if you're monitoring the amount of salt contained in your healthy weight reduced plan, you may wish to opt out of having that morning bowl of the creamy stuff and switch to oats or one of the other hearty cereals that is lower in content.

As a side note, be certain to become an avid nutrition label reader - because not all brands contain identical nutritional values.

For example, in our research we've seen cans of hominy which contain as little as 60 calories per serving - up to 130 calories per serving. The flavors and textures weren't that much different - but the nutritional values indicated otherwise as one brand contained more than double the energy values as the 60-calorie brand.

As to the hominy, it's a highly processed canned food - and canned foods are notorious for containing excessive salt content.

Due to the negative health effects of excess salt in the American daily diet - and the awareness which has been passed along to the common citizen, many manufacturers have offered 'reduced' or 'lower' salt versions of their canned products.

Sodium in Pasta

One cup of fresh pasta contains about 8 milligrams of sodium.

That's quite low - so enjoy that serving with a reduced salt sauce or marinara.

In addition, add some of your favorite vegetables to the sauce by cutting them into bite-sized pieces and sautéing them in a bit of extra virgin olive oil - or your preferred cooking spray until they are tender.

This will add a lot of zip to the dish which keeping the sodium values as minimal as possible.

Sodium in Cereal, Pasta, Rice, Grains

Grain Selections & Serving Size
Tablespoons = T
Cup = C

Cooked Unless Noted

Sodium mg's

Selection

Sodium mg's

Wheat Bran, 2 T raw

trace

Rice-Wild 1/2 C

2

Oat Bran, 2 T raw

trace

Millet 1/2 C

2

Corn Grits, 1/2 C

0

Oatmeal 3/4 C

2

Cream of Rice 1/4 C

0

Rye 1/4 C raw

3

Wheatena 3/4 C

0

Buckwheat Groats 1/2 C

4

Farina 3/4 C

0

Spaghetti, Whole Wheat 1 C

4

White Rice 1/2 C

0

Couscous 1/2 C

5

Ralston 3/4 C

0

Bulgur Wheat 1/2 C

5

Macaroni 1 C

1

Chinese Noodles, 1 C raw

8

Brown Rice 1/2 C

1

Pasta-Fresh 1 C

8

Wheat Germ 1/4 C Toasted

1

Spinach Noodles 1 C

8

Corn Bran 2 T

1

Quinoa 1/4 C raw

9

Spaghetti 1 C

1

Cornmeal 1/4 C

11

Rice Bran 2 T

1

Egg Noodles 1 C

11

Barley 1/2 C

2

Cream of Wheat 3/4 C

104

Hominy 1/2 C

168

   

 

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