Dry Bulgur
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Bulgur (cracked parboiled wheat), values for the dry grain.
342 kcal 12.3g protein 1.3g fat 75.9g carbs
Couscous
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Wheat couscous, values for couscous cooked in water.
112 kcal 3.8g protein 0.2g fat 23.2g carbs
Dry Couscous
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Wheat couscous, values for the dry granules before cooking.
376 kcal 12.8g protein 0.6g fat 77.4g carbs
Millet
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Hulled millet boiled in unsalted water, values for the cooked grain.
119 kcal 3.5g protein 1g fat 23.7g carbs
Dry Millet
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Hulled millet grain, values for the dry, uncooked grain.
378 kcal 11g protein 4.2g fat 72.9g carbs
Pearl Barley
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Pearl barley boiled in unsalted water, values for the cooked grain.
123 kcal 2.3g protein 0.4g fat 28.2g carbs
Dry Pearl Barley
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Pearl barley, values for the dry, uncooked grain.
352 kcal 9.9g protein 1.2g fat 77.7g carbs
Semolina
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Durum wheat semolina, unenriched, values for the dry meal.
360 kcal 12.7g protein 1.1g fat 72.8g carbs
Cornmeal
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Degermed yellow cornmeal, unenriched, values for the dry meal.
370 kcal 7.1g protein 1.8g fat 79.5g carbs
Cooked Oatmeal
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Rolled or quick oats cooked in water without salt, values for the porridge.
71 kcal 2.5g protein 1.5g fat 12g carbs
Oat Bran
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Oat bran, values for the raw, uncooked bran.
367 kcal 17.3g protein 7g fat 66.2g carbs
Flour
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
White all-purpose wheat flour, unenriched, values for the dry flour.
364 kcal 10.3g protein 1g fat 76.3g carbs
Whole Wheat Flour
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Whole-grain wheat flour with the bran and germ, values for the dry flour.
340 kcal 13.2g protein 2.5g fat 72g carbs
Almond Flour
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Finely ground blanched almonds (almond flour), values for the dry flour.
590 kcal 21.4g protein 52.5g fat 18.7g carbs
Sorghum Flour
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Whole-grain sorghum flour (jowar atta), values for the dry flour.
359 kcal 8.4g protein 3.3g fat 76.6g carbs
Corn Starch
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Refined maize starch (cornflour in the UK), used as a thickener.
381 kcal 0.3g protein 0.05g fat 91.3g carbs
Rice Noodles
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Flat or thin rice noodles, values for noodles boiled in unsalted water.
108 kcal 1.8g protein 0.2g fat 24g carbs
Dry Rice Noodles
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Rice noodles (rice sticks, vermicelli), values for the dry noodles as sold.
364 kcal 6g protein 0.6g fat 80.2g carbs
Egg Noodles
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Wheat noodles made with egg, values for unenriched noodles boiled without salt.
138 kcal 4.5g protein 2.1g fat 25.2g carbs
Dry Egg Noodles
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Wheat noodles made with egg, values for the dry unenriched noodles.
384 kcal 14.2g protein 4.4g fat 71.3g carbs
Instant Noodles
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
Fried instant ramen-type noodle block as sold, including the seasoning packet.
440 kcal 10.2g protein 17.6g fat 60.3g carbs
Corn Flakes
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Toasted flakes of milled corn, ready to eat, values without added vitamins and iron.
384 kcal 5.9g protein 0.9g fat 88g carbs
Granola
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Oats baked with nuts, seeds, oil and honey until crisp, values for plain granola.
489 kcal 13.7g protein 24.3g fat 53.9g carbs
Muesli
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Untoasted mix of oat and wheat flakes, raisins and nuts with no added sugar.
376 kcal 11.9g protein 8.6g fat 66.6g carbs