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Nutritional Values of Grains & Flours

This is a chart showing nutritional values of various grains and other foods used like grains. For each food you'll see values for 100 grams (meaning the number is a percentage) and values for one cup (which varies in weight), if available. Amounts are in grams. Foods are raw and dry, unless stated otherwise.

Information comes from the USDA Nutrient Database, unless stated otherwise. Not all items had values by volume. A few don't list fiber (which is part of the total carb value). The USDA tests a few examples of each food and averages them. Values will vary based on the crop and processing. Also, some of the items had several versions, usually related to fat content, and I didn't list them all. Some of these foods have a tremendous amount of fat; with others, it doesn't matter so much. Removing fat will increase the amounts of carbs and protein proportionately.

Foods below are sorted by Net Carbs, from lowest to highest, by percentage. The fiber content of carbohydrate does not affect blood sugar so it is subtracted from total carb counts to create net carbs aka usable carbs. This is the carb count people use for lowcarb or diabetic diets.

I am including some whole food products because this will be the nutritional value of making meal at home. Commercial flours very often have much of the fat removed and sometimes fiber.

 
Food
Protein
Fat
Total Carbs
Fiber
Net Carbs
1 cup = g
Protein
Fat
Total Carbs
Fiber
Net Carbs
Food Family Notes
per 100 grams
per cup
Flaxseed
18.29
42.16
28.88
27.3
1.58
168
30.73
70.83
48.52
45.9
2.62
Linaceae (Flax) (related to nothing) 23% of total weight is omega-3 EFA
Almond flour, full fat
20.83
50
16.67
12.5
4.17
96
20
48
16
12
4
Rosaceae (Roses) Now Foods brand, from packaging. Bob's Red Mill brand is similar
Hazelnuts or filberts
14.95
60.75
16.70
9.7
7.00
75
11.21
45.56
12.53
7.3
5.23
Corylaceae (Hazel) Per cup is for ground, full fat
Sesame seeds, whole, dried
17.73
49.67
23.45
11.8
11.65
144
25.53
71.52
33.77
17.0
16.77
Pedaliaceae (Sesame)  
Wheat gluten
75.16
1.85
13.79
0.6
13.19
120
90.19
2.22
16.55
0.72
15.83
Poaceae (grass): Triticeae (gluten) Not the same as high gluten flour. USDA doesn't give g/cup, info is from Bob's Red Mill package
Peanut flour, defatted
52.20
0.55
34.70
15.8
18.90
60
31.32
0.33
20.82
9.5
11.32
Leguminosae (Peas, Beans, Legumes): Aeschynomeneae (peanut)  
Soy flour, defatted
45.51
8.90
34.93
16.0
18.93
105
47.79
9.35
36.68
16.8
19.88
Leguminosae (Peas, Beans, Legumes): Phaseolae Same subfamily as peas and most beans
Cocoa, dry powder, unsweetened
19.60
13.70
54.30
33.2
21.10
86
16.86
11.78
46.70
28.6
18.10
Sterculiaceae (related only to kola nut) Dutch cocoa has slightly less fiber & protein; same total carbs & fat
Coconut flour
19.3
8.7
64.8
38.5
26.3
-
-
-
-
-
-
Arecaceae (Palmae Palms) Tropical Traditions organic coconut flour, from packaging. Nuilife brand almost identical
Food
Protein
Fat
Total Carbs
Fiber
Net Carbs
1 cup = g
Protein
Fat
Total Carbs
Fiber
Net Carbs
Food Family Notes
per 100 grams
per cup
Sunflower seed flour, partially defatted
48.06
1.61
35.83
5.2
30.63
64
30.76
1.03
22.93
3.3
19.63
Asteraceae, (Compositae Daisies)  
Sesame flour, partially defatted
40.32
11.89
35.14
-
35.14
-
-
-
-
-
-
Pedaliaceae (Sesame) Fiber content unknown
Cottonseed flour, partially defatted
40.96
6.20
40.54
3.0
37.54
94
38.50
5.83
38.11
2.8
35.31
Malvaceae (Mallow)  
Chickpea flour (besan)
22.39
6.69
57.82
10.8
47.02
92
20.60
6.15
53.19
9.9
43.29
Leguminosae (Peas, Beans, Legumes): Cicereae (chickpea)  
Carob flour
4.62
0.65
88.88
39.8
49.08
103
4.76
0.67
91.55
41.0
50.55
Caesalpinaceae Sometimes considered a legume
Food
Protein
Fat
Total Carbs
Fiber
Net Carbs
1 cup = g
Protein
Fat
Total Carbs
Fiber
Net Carbs
Food Family Notes
per 100 grams
per cup
Acorn flour, full fat
7.49
30.17
54.65
-
54.65
-
-
-
-
-
-
Fagaceae (Beech, Oak) Fiber content unknown

Oats

16.89

6.90

66.27

10.6

55.67
156
26.35
10.76
103.38
16.5
86.88
Poaceae (grass): Avena (oats) Most oats are contaminated with wheat, though they don't have gluten themselves
Amaranth
14.45
6.51
66.17
9.3
56.87
195
28.18
12.69
129.03
18.1
110.93
Amaranthaceae (pigweed)  
Quinoa
14.12
6.07
64.16
7.0
57.16
170
24.00
10.32
109.07
11.9
97.17
Chenopodeaceae (Goosefoot) Same family as beets/chard
Triticale flour, whole-grain
13.18
1.81
73.14
14.6
58.54
130
17.13
2.35
95.08
19.0
76.08
Poaceae (grass): Triticeae (gluten) Hybrid of wheat and rye

Oat flour

14.66
9.12
65.70
6.5
59.20
-
-
-
-
-
-
Poaceae (grass): Avena (oats) Most oats are contaminated with wheat, though they don't have gluten themselves. Appears to have about 140 g/cup
Food
Protein
Fat
Total Carbs
Fiber
Net Carbs
1 cup = g
Protein
Fat
Total Carbs
Fiber
Net Carbs
Food Family Notes
per 100 grams
per cup

Spelt

14.57
2.43
70.19
10.7
60.20
174
25.35
4.23
122.13
18.6
103.53
Poaceae (grass): Triticeae (gluten)  
Wheat flour, whole-grain
13.70
1.87
72.57
12.2
60.37
120
16.44
2.24
87.08
14.6
72.48
Poaceae (grass): Triticeae (gluten)  
Buckwheat flour, whole-groat
12.62
3.10
70.59
10.0
60.59
120
15.14
3.72
84.71
12.0
72.71
Polygonaceae (Knotweed) Same family as rhubarb/sorrel
Kamut
14.70
2.20
70.38
9.1
61.28
186
27.34
4.09
130.91
16.9
114.01
Poaceae (grass): Triticeae (gluten)  
Barley, pearled
9.91
1.16
77.72
15.6
62.12
200
19.82
2.32
155.44
31.2
124.24
Poaceae (grass): Triticeae (gluten)  
Rye flour, medium
9.39
1.77
77.49
14.6
62.89
102
9.58
1.81
79.04
14.9
64.14
Poaceae (grass): Triticeae (gluten)  
Millet
11.02
4.22
72.85
8.5
64.35
200
22.04
8.44
145.70
17.0
128.70
Poaceae (grass): Paniceae (millet)  
Barley flour
10.50
1.60
74.52
10.1
64.42
148
15.54
2.37
110.29
14.9
95.39
Poaceae (grass): Triticeae (gluten)  
Buckwheat groats, roasted (kasha)
11.73
2.71
74.95
10.3
64.65
164
19.24
4.44
122.92
16.9
106.02
Polygonaceae (Knotweed) Same family as rhubarb/sorrel
Teff
13.30
2.38
73.13
8.0
65.13
193
25.67
4.59
141.14
15.4
125.74
Poaceae (grass): Eragrostideae  
Sorghum
11.30
3.30
74.63
6.3
68.33
192
21.70
6.34
143.29
12.1
131.19
Poaceae (grass): Andropogoneae  
Wild rice
14.73
1.08
74.90
6.2
68.70
160
23.57
1.73
119.84
9.9
109.94
Poaceae (grass): Oryzae (rice)  
Chestnut Flour
6.55
3.67
78.0
9.2
68.8
-
-
-
-
-
-
Fagaceae (Beech, Oak) Colossal brand, from website
Cornmeal, whole-grain, yellow
8.12
3.59
76.89
7.3
69.59
122
9.91
4.38
93.81
8.9
84.91
Poaceae (grass): Andropogoneae  
Food
Protein
Fat
Total Carbs
Fiber
Net Carbs
1 cup = g
Protein
Fat
Total Carbs
Fiber
Net Carbs
Food Family Notes
per 100 grams
per cup
Rice flour, brown
7.23
2.78
76.48
4.6
71.88
158
11.42
4.39
120.84
7.3
113.54
Poaceae (grass): Oryzae (rice)  
Wheat flour, white, all-purpose, unenriched
10.33
0.98
76.31
2.7
73.61
125
12.91
1.23
95.39
3.4
91.99
Poaceae (grass): Triticeae (gluten)  
Rice, brown, long-grain
7.94
2.92
77.24
3.5
73.74
185
14.69
5.40
142.89
6.5
136.39
Poaceae (grass): Oryzae (rice)  
Cornmeal, degermed, unenriched, yellow
7.25
1.79
79.15
4.0
75.15
159
11.53
2.85
125.85
6.4
119.45
Poaceae (grass): Andropogoneae  
Rice, white, short-grain
6.50
0.52
79.15
2.8
76.35
200
13.00
1.04
158.30
5.6
152.70
Poaceae (grass): Oryzae (rice)  
Potato flour
6.90
0.34
83.10
5.9
77.20
160
11.04
0.54
132.96
9.4
123.56
Solanaceae (Nightshades)  
Rice flour, white
5.95
1.42
80.13
2.4
77.73
158
9.40
2.24
126.61
3.8
122.81
Poaceae (grass): Oryzae (rice)  
Food
Protein
Fat
Total Carbs
Fiber
Net Carbs
1 cup = g
Protein
Fat
Total Carbs
Fiber
Net Carbs
Food Family Notes
per 100 grams
per cup
Arrowroot flour
0.30
0.10
88.15
3.4
84.75
128
0.38
0.13
112.83
4.4
108.43
Taccaceae (order: Liliales (lilies))  
Tapioca, pearl
0.19
0.02
88.69
0.9
87.79
152
0.29
0.03
134.81
1.4
133.71
Euphorbiaceae From the yuca plant
Cornstarch
0.26
0.05
91.27
0.9
90.37
128
0.33
0.06
116.83
1.2
115.63
Poaceae (grass): Andropogoneae  

 


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Cyndi Norwitz / webmaster@immuneweb.org / Last Modified: 11/11/07