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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
Farro 200 1.5 37 7 7
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
Image Source: Shutterstock
sinsational sinsational 10 years
Wacky love your recipe!
am am 10 years
Thank you Wackdoodle! I am totally preparing the grains tonight and eating it tomorrow!
wackdoodle wackdoodle 10 years
okay I tried to post the recipe as a blog but either I'm too tired or too stupid to get it to work. So here: Red lentils over barley For the Red Lentils ¼ cup diced onions 1 to 2 cloves garlic (finely chopped) 1 cup dried red lentils 2 tablespoons Extra Virgin Olive Oil ¼ teaspoon curry powder ¼ teaspoon dried cumin ½ teaspoon of dried basil ½ teaspoon kosher salt ½ teaspoon black pepper 1 cup chicken or vegetable stock 2 cups of cold water In a sieve rinse the red lentils, look closely for pebbles or defective lentils, set aside. In a large deep pot, add the 2 tablespoons of olive oil, diced onions and garlic slowly sauté until translucent. Add spices to onions and garlic and continue sautéing until fragrant. Add rinsed red lentils to pots and stir until onions and garlic are mixed throughout lentils. Add broth and cold water to lentils and stir until lentils are not clumped in the water. Bring lentils to a boil then lower heat to low simmer. Cover with lid. Allow to cook for approximately 35 minutes stirring occasionally. After 35 minutes turn off flame, stir the lentils and taste for seasoning. Some lentils will be creamy while other will be a little firmer but not hard. Serve over barley. For the Barley The night prior soak 1 cup of hulled barley in water in the refrigerator. The water should cover the barley completely. To prepare the hulled barley: After soaking overnight drain the water off and place the barley in a medium size sauce pan. Add three cups of water to the one cup of soaked barley (it’s okay to replace 1 to 2 cups of water with chicken or vegetable broth but still add 1 cup of water for 3 cups of liquid to 1 cup of barley). Add 1 teaspoon kosher salt. Bring pot to rolling boil then lower flame simmer for 50 minutes. Turn off flame cover pot with lid and set aside until lentils are ready.
SU3 SU3 10 years
Definitely! I'd love to try out those recipes!
Arthur Arthur 10 years
OOOOH, post them instead so we can all try :) I just posted my Spelt Soup to Kitchen Goddess
DesignRchic DesignRchic 10 years
Can you PM me some recipes wackdoodle, pleeeease? ;)
wackdoodle wackdoodle 10 years
I've got some hulled barley soaking in the frig right now. I'm having red lentils and barley for dinner and my internet buddy was so curious about this "whole grains" deal I keep going on about. So I just spent over an hour typing out recipes and cooking tips for how to make simple dishes from different whole grains. She's not a cooker but I told her that fixing these grains is so easy even her 7 year old could do it. Once you make the switch to these power house foods, you don't want to go back to processed foods.
DesignRchic DesignRchic 10 years
Barley soup's the only thing that comes to mind when thinking about a recipe. I'm hoping to find some other recipes using Barley. Thanks for the correction Arthur ;)
Arthur Arthur 10 years
(that was supposed to be: great goal :))
DesignRchic DesignRchic 10 years
Thanks Arthur, I will! :)
Fitness Fitness 10 years
Yes Ashley - I used to use spelt flour all the time. Tastes just like whole wheat flour!
Arthur Arthur 10 years
DR, get goal! I've made barley vegetable soup before. Real easy and good. I made spelt veggie soup a couple of weeks ago. Also realy easy and good.
DesignRchic DesignRchic 10 years
My goal this spring/summer is to try all of these grains. I love Quinoa! Up next is Barley.
UTnikki81 UTnikki81 10 years
Thanks Ashley! That's a great suggestion. I don't bake much at all, but I'll be making a birthday cake soon I'll give that a try!
ashleygaidhlig ashleygaidhlig 10 years
I love using spelt flour to bake with as it taste the same as normal baked goods!
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