Calorie Chart for Groats, Rice, Pasta, and Cereal Flakes

Calories, protein, carbs and fiber in groats, rice, pasta, oats and flour. Dry and cooked versions have separate pages because their calorie content per 100 g differs.

Calorie chart for groats, rice, pasta and oats: calories, protein, carbs, fat and fiber per 100 g

Dry bulgur	342	12.3	63.4	1.3	12.5
Cooked bulgur	83	3.1	14.1	0.2	4.5
Granola	489	13.7	45	24.3	8.9
Dry buckwheat groats	346	11.7	64.7	2.7	10.3
Cooked buckwheat groats	92	3.4	17.2	0.6	2.7
Dry millet groats	378	11	64.4	4.2	8.5
Cooked millet groats	119	3.5	22.4	1	1.3
Dry barley groats	352	9.9	62.1	1.2	15.6
Cooked barley groats	123	2.3	24.4	0.4	3.8
Dry semolina	369	10.6	76.1	0.5	1.9
Dry quinoa	368	14.1	57.2	6.1	7
Cooked quinoa	120	4.4	18.5	1.9	2.8
Dry couscous	376	12.8	72.4	0.6	5
Cooked couscous	112	3.8	21.8	0.2	1.4
Dried egg noodles	384	14.2	68	4.4	3.3
Cooked egg pasta	138	4.5	24	2.1	1.2
Dry whole-wheat pasta	352	13.9	64.2	2.9	9.2
Cooked whole-wheat pasta	149	6	26.2	1.7	3.9
Dry wheat pasta	371	13	71.5	1.5	3.2
Cooked wheat pasta	158	5.8	29.1	0.9	1.8
All-purpose flour	364	10.3	73.6	1	2.7
Oat bran	246	17.3	50.8	7	15.4
Wheat bran	216	15.6	21.7	4.3	42.8
Oatmeal made with water	71	2.5	10.3	1.5	1.7
Oats	379	13.2	57.6	6.5	10.1
Dry white rice	365	7.1	78.7	0.7	1.3
Cooked white rice	130	2.7	27.8	0.3	0.4
Dry brown rice	367	7.5	72.7	3.2	3.6
Cooked brown rice	123	2.7	24	1	1.6
Dry parboiled rice	374	7.5	79.1	1	1.8
Cooked parboiled rice	123	2.9	25.2	0.4	0.9
Rice cakes	387	8.2	77.3	2.8	4.2

Values per 100 g of food. P = protein, C = carbs (excluding fiber), F = fat, in grams. Click a column heading to sort.

Lowest in calories per 100 g

Highest in protein per 100 g

Good to know

The most common mistake when tracking calories is confusing dry and cooked weights. Rice, groats and pasta absorb water as they cook, so 100 g of cooked food contains between one-quarter and one-half the calories of 100 g of dry food. If you weigh food before cooking, use the values for the dry version.

Data: USDA FoodData Central (SR28); Polish names and servings: EatSee editorial team. Values are approximate and for informational purposes only. How we prepare our calorie chart.