CNF 2026

Cereals, Grains and Pasta

152 foods in this group. Median energy: 341 kcal per 100 g.

152foods

341 kcalEnergy · median

8.4 gProtein · median

3 gFibre · median

Highest in protein

Per 100 g of the edible portion

Wheat, vital wheat gluten75.2 g
Grains, wheat germ, toasted, plain29.1 g
Grains, wheat germ, crude23.2 g
Grains, oat bran, dry17.3 g
Grains, oats, dry16.9 g

Highest in fibre

Per 100 g of the edible portion

Highest in energy

Per 100 g of the edible portion

Pasta, noodles, crunchy, Chinese restaurant522 kcal
Pasta, Chinese noodles, chow mein471 kcal
Grains, wheat flour, white, tortilla mix405 kcal
Grains, oat flour, partially debranned404 kcal
Grains, oat flour, whole grain393 kcal

All foods in the group

Per 100 g of the edible portion

Food	kcal	Protein	Fat	Carbohydrate	Fibre
Grains, amaranth, cooked	103	3.8	1.6	18.7	2.1
Grains, amaranth, dry	372	13.6	7.0	65.3	6.7
Grains, amaranth, flour	372	14.4	6.5	65.8	15.1
Grains, arrowroot flour	357	0.3	0.1	88.2	3.4
Grains, barley flour	345	10.5	1.6	74.5	10.1
Grains, barley, dry	354	12.5	2.3	73.5	17.3
Grains, barley, malt extract, dried	367	6.0	0.0	89.2	0.4
Grains, barley, malt flour	361	10.3	1.8	78.3	7.1
Grains, barley, malt, dry	368	13.1	1.9	77.4	—
Grains, barley, pearled, cooked	123	2.3	0.4	28.2	2.5
Grains, barley, pearled, dry	352	9.9	1.2	77.7	15.6
Grains, buckwheat flour, whole-groat	335	12.6	3.1	70.6	6.9
Grains, buckwheat groats, roasted, cooked	92	3.4	0.6	19.9	2.7
Grains, buckwheat groats, roasted, dry	346	11.7	2.7	75.0	10.3
Grains, buckwheat, dry	343	13.3	3.4	71.5	3.5
Grains, bulgur, cooked	83	3.1	0.2	18.6	2.9
Grains, bulgur, dry	342	12.3	1.3	75.9	12.5
Grains, corn bran, crude	224	8.4	0.9	85.6	79.0
Grains, corn flour, blue, whole grain	364	8.8	5.1	73.9	8.4
Grains, corn flour, degermed, unenriched, yellow	375	5.6	1.4	82.8	1.9
Grains, corn flour, masa, yellow, U.S. enriched	363	8.5	3.7	76.6	6.4
Grains, corn flour, yellow, whole grain	361	6.9	3.9	76.9	7.3
Grains, corn, yellow, field, dry	365	9.4	4.7	74.3	7.3
Grains, cornmeal (yellow), degermed	370	7.1	1.8	79.5	3.9
Grains, cornmeal (yellow), whole grain	362	8.1	3.6	76.9	7.3
Grains, cornstarch	381	0.3	0.1	91.3	0.9
Grains, couscous, cooked	112	3.8	0.2	23.2	0.9
Grains, couscous, dry	376	12.8	0.6	77.4	5.0
Grains, hominy, canned, yellow	72	1.5	0.9	14.3	2.5
Grains, millet, cooked	119	3.5	1.0	23.7	2.9
Grains, millet, dry	378	11.0	4.2	72.9	8.4
Grains, millet, flour	382	10.8	4.3	75.1	3.5
Grains, oat bran, cooked	40	3.2	0.9	11.4	2.1
Grains, oat bran, dry	246	17.3	7.0	66.2	10.5
Grains, oat flour, partially debranned	404	14.7	9.1	65.7	6.5
Grains, oat flour, whole grain	393	14.8	7.8	65.8	9.2
Grains, oats, dry	389	16.9	6.9	66.3	10.6
Grains, quinoa, cooked	120	4.4	1.9	21.3	2.8
Grains, quinoa, dry	368	14.1	6.1	64.2	6.9
Grains, quinoa, flour	380	13.3	5.9	70.0	7.0
Grains, rice and vermicelli mix, beef flavour, prepared with margarine	129	2.8	3.2	22.0	0.6
Grains, rice and vermicelli mix, beef flavour, unprepared	359	10.8	1.3	76.0	1.6
Grains, rice and vermicelli mix, chicken flavour, prepared with margarine	136	2.7	3.5	23.5	0.7
Grains, rice and vermicelli mix, chicken flavour, unprepared	358	10.6	1.3	75.8	1.2
Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine	148	2.9	3.7	25.7	0.6
Grains, rice and vermicelli mix, pilaf flavour, unprepared	359	10.4	1.4	76.3	1.2
Grains, rice bran, crude	316	13.4	20.9	49.7	21.0
Grains, rice flour, brown	363	7.2	2.8	76.5	4.6
Grains, rice flour, white	366	6.0	1.4	80.1	2.4
Grains, rice, brown, long-grain, cooked	123	2.7	1.0	25.6	1.5
Grains, rice, brown, long-grain, dry	367	7.5	3.2	76.3	3.6
Grains, rice, brown, medium-grain, cooked	112	2.3	0.8	23.5	1.9
Grains, rice, brown, medium-grain, dry	362	7.5	2.7	76.2	3.4
Grains, rice, white with pasta and seasonings, cooked	122	2.5	2.8	21.4	2.5
Grains, rice, white with pasta and seasonings, dry	368	9.4	2.4	75.3	—
Grains, rice, white, glutinous, cooked	97	2.0	0.2	21.1	1.0
Grains, rice, white, glutinous, dry	370	6.8	0.6	81.7	2.8
Grains, rice, white, glutinous, flour	364	6.7	0.5	80.3	2.8
Grains, rice, white, long-grain, parboiled, cooked	123	2.9	0.4	26.1	0.9
Grains, rice, white, long-grain, parboiled, dry	374	7.5	1.0	80.9	1.8
Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry	380	7.8	0.9	82.3	1.9
Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared	124	2.2	0.5	26.8	0.6
Grains, rice, white, long-grain, regular, cooked	130	2.7	0.3	28.2	0.4
Grains, rice, white, long-grain, regular, cooked, salt added	130	2.7	0.3	28.2	0.4
Grains, rice, white, long-grain, regular, dry	365	7.1	0.7	80.0	1.0
Grains, rice, white, medium-grain, cooked	130	2.4	0.2	28.6	—
Grains, rice, white, medium-grain, dry	360	6.6	0.6	79.3	1.4
Grains, rice, white, short-grain, cooked	130	2.4	0.2	28.7	—
Grains, rice, white, short-grain, dry	358	6.5	0.5	79.2	2.8
Grains, rice, white, steamed, Chinese restaurant	151	3.2	0.3	33.9	0.9
Grains, rice, wild, cooked	101	4.0	0.3	21.3	1.8
Grains, rice, wild, dry	357	14.7	1.1	74.9	6.2
Grains, rye flour, dark	324	14.0	2.7	68.7	13.4
Grains, rye flour, light	367	8.4	1.4	80.2	14.6
Grains, rye flour, medium	354	9.4	1.8	77.5	14.6
Grains, rye, dry	335	14.8	2.5	69.8	13.6
Grains, semolina	360	12.7	1.1	72.8	3.9
Grains, sorghum, dry	329	10.6	3.5	72.1	6.7
Grains, sorghum, flour	359	8.4	3.3	76.6	6.6
Grains, spelt, cooked	127	5.5	0.9	26.4	3.9
Grains, spelt, dry	338	14.6	2.4	70.2	10.7
Grains, tapioca, pearl, cooked	65	0.0	0.0	16.2	0.2
Grains, tapioca, pearl, dry	358	0.2	0.0	88.7	0.9
Grains, teff, cooked	101	3.9	0.7	19.9	2.8
Grains, teff, dry	367	13.3	2.4	73.1	8.0
Grains, triticale flour, whole grain	338	13.2	1.8	73.1	14.6
Grains, triticale, dry	336	13.1	2.1	72.1	18.1
Grains, wheat bran, crude	216	15.6	4.3	64.5	42.7
Grains, wheat flour, white, all purpose, bleached	364	12.1	2.5	71.4	2.7
Grains, wheat flour, white, all purpose, enriched, calcium fortified	364	10.3	1.0	76.3	3.1
Grains, wheat flour, white, all purpose, unbleached	366	12.2	2.2	72.3	2.7
Grains, wheat flour, white, bread flour	362	13.9	2.3	69.4	3.0
Grains, wheat flour, white, cake flour	368	9.5	2.5	74.8	3.0
Grains, wheat flour, white, high gluten	319	13.9	1.6	67.6	2.9
Grains, wheat flour, white, self-rising	354	9.9	1.0	74.2	2.7
Grains, wheat flour, white, tortilla mix	405	9.7	10.6	67.1	—
Grains, wheat flour, whole grain, soft wheat	332	9.6	2.0	74.5	13.1
Grains, wheat flour, whole wheat	369	14.6	3.2	68.5	8.9
Grains, wheat germ, crude	360	23.2	9.7	51.8	13.2
Grains, wheat germ, toasted, plain	382	29.1	10.7	49.6	15.1

Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.

Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit.