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Calories in Whole Grains

From Amaranth to Wheat Berries: Whole Grains Calorie Breakdown

Whole grains are loaded with immune-boosting vitamins, energy-sustaining carbs, and filling fiber to encourage weight loss. They are also a low-fat source of protein. With so many to choose from, take a moment to study up on the nutritional details of many popular grains, from calorie counts to fiber to protein.

Grain (1/4 cup dry) Calories Fat (g) Carbs (g) Fiber (g) Protein (g)
Amaranth 180 3 31 7 7
Barley 176 .6 39 7.8 5
Buckwheat 146 1.4 30 4.3 5.6
Bulgur Wheat 150 .5 34 4 5
Millet 189 2.1 37 4.3 5.5
Oats, Groats 180 3 30 5 7
Oats, Rolled 95 1.8 16 2.5 3.5
Oats, Steel Cut 150 2.5 27 4 5
Popcorn Kernels
(makes 10 cups)
248 2 48 8 6
Quinoa 156 2.6 27 3 6
Rice, Arborio 200 1 43 1 6
Rice, Brown Basmati 160 1.5 34 2 4
Rice, Brown Jasmine 160 2 34 2 4
Rice, Long Grain Brown 171 1.3 36 1.6 3.7
Rice, Wild 143 .4 30 2.5 5.9
Rye Berries 150 1 33 6 6
Spelt Berries 130 1 33 6 5
Teff 180 1 37 4 7
Wheat Berries 160 1 33 6 7

Source: Shutterstock
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