Cereal Grains and Pasta

Category guide

181 entries of rice, wheat flour, pasta, couscous, and cooked grains — the starch foundation of most diets. Whole-grain versions carry meaningfully more fiber, magnesium, and B vitamins than refined ones. Most entries here are low in fat, so the carbohydrate column is what you are actually comparing.

Tips for choosing

• Whole grain vs refined shows up most clearly in the fiber and magnesium rows.
• Pasta has more protein per 100 g than most breads — worth knowing for meal planning.
• Cooked grains absorb water, so per-100 g values are halved versus dry — never compare across states.
• Check sodium: plain grains are very low, packaged flavored ones are not.

Standout foods in this category

Top 10 by Fiber, total dietary

1. 1 Corn bran, crude 79.0 g
2. 2 Wheat bran, crude 42.8 g
3. 3 Rye flour, dark 23.8 g
4. 4 Rice bran, crude 21.0 g
5. 5 Barley, hulled 17.3 g
6. 6 Barley, pearled, raw 15.6 g
7. 7 Oat bran, raw 15.4 g
8. 8 Rye grain 15.1 g
9. 9 Triticale flour, whole-grain 14.6 g
10. 10 Wheat germ, crude 13.2 g