Quick Check Food Facts. B.E.S. Editorial Staff
equivalents:
1 slice bread
1 cup dry cereal
½ cup cooked rice or pasta
1 six-inch tortilla
Shopping Tips
• Make at least half your grains whole grains.
• Look for a whole grain as the first ingredient—whole wheat, brown rice, oatmeal, bulgur, or whole corn meal are examples of whole grains.
• Substitute whole wheat flour for up to half of regular flour in baking.
Shopping List Essentials
Whole wheat bread
Brown rice
Whole wheat flour
Whole wheat pasta
Whole grain cereal
Oatmeal
Popcorn
Red Flags
“Wheat flour” or “corn starch” are not whole grains. If a product claims “whole grain” or sounds like it is made with whole grains, look for the amount of whole grains on the label or the Whole Grain Stamp found on many but not all whole grain foods.
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Acorn Flour, Full Fat
| 1 oz (28.35g) | 142 | 9 | 1 | 0 | 15 | -- | -- | 2 | 0 |
Amaranth Grain, Cooked
| 1 cup (246g) | 251 | 4 | -- | -- | 46 | 5.2 | -- | 9 | 15 |
Amaranth, Uncooked
| 1 cup (193g) | 716 | 14 | 3 | 0 | 126 | 12.9 | 3 | 26 | 8 |
Arrowroot Flour
| 1 cup (128g) | 457 | 0 | 0 | 0 | 113 | 4.4 | -- | 0 | 3 |
Barley Flour or Meal
| 1 cup (148g) | 511 | 2 | 0 | 0 | 110 | 14.9 | 1 | 16 | 6 |
Barley Malt Flour
| 1 cup (162g) | 585 | 3 | 1 | 0 | 127 | 11.5 | 1 | 17 | 18 |
Barley, Hulled
| 1 cup (184g) | 651 | 4 | 1 | 0 | 135 | 31.8 | 1 | 23 | 22 |
Barley, Pearled, Cooked
| 1 cup (157g) | 193 | 1 | 0 | 0 | 44 | 6.0 | 0 | 4 | 5 |
Barley, Pearled, Raw
| 1 cup (200g) | 704 | 2 | 0 | 0 | 155 | 31.2 | 2 | 20 | 18 |
Buckwheat
| 1 cup (170g) | 583 | 6 | 1 | 0 | 122 | 17.0 | -- | 23 | 2 |
Buckwheat Flour, Whole Groat
| 1 cup (120g) | 402 | 4 | 1 | 0 | 85 | 12.0 | 3 | 15 | 13 |
Buckwheat Groats, Roasted, Cooked
| 1 cup (168g) | 155 | 1 | 0 | 0 | 33 | 4.5 | 2 | 6 | 7 |
Buckwheat Groats, Roasted, Dry
| 1 cup (164g) | 567 | 4 | 1 | 0 | 123 | 16.9 | -- | 19 | 18 |
Bulgur, Cooked
| 1 tbsp (8.4g) | 7 | 0 | 0 | 0 | 2 | 0.4 | 0 | 0 | 0 |
Bulgur, Dry
| 1 cup (140g) | 479 | 2 | 0 | 0 | 106 | 25.6 | 1 | 17 | 24 |
| Food Serving size | Cal. | (g) TotalFat | (g) Sat.Fat | (mg) Chol. | (g) Carb. | (g) Fiber | (g) Sug. | (g) Prot. | (mg)Sod. |
Carob Flour
| 1 tbsp (6g) | 13 | 0 | 0 | 0 | 5 | 2.4 | 3 | 0 | 2 |
Chickpea Flour (Besan)
| 1 cup (92g) | 356 | 6 | 1 | 0 | 53 | 9.9 | 10 | 21 | 59 |
Corn Bran, Crude
| 1 cup (76g) | 170 | 1 | 0 | 0 | 65 | 60.0 | 0 | 6 | 5 |
Corn Flour, Whole-grain, Blue (Harina de Maiz Morado)
| 1 tbsp (6.9g) | 25 | 0 | -- | -- | 5 | 0.6 | -- | 1 | 0 |
Corn Flour, Degermed, Unenriched, Yellow
| 1 cup (126g) | 473 | 2 | 0 | 0 | 104 |
|