🌾 Whole Grains Nutrition Calculator
Track fiber, B vitamins, and nutrition for your whole grains
Select Whole Grains
Nutrition Summary
Daily Value %
Selected Grains:
Daily Whole Grain Goal: The USDA recommends at least three servings (48g) of whole grains per day. Whole grains provide fiber, B vitamins, iron, magnesium, and other essential nutrients. Choose whole grains over refined grains for maximum health benefits.
High Fiber Whole Grains
| Grain | Serving | Fiber | Calories | Protein | Benefits |
|---|---|---|---|---|---|
| Barley (cooked) | 1 cup | 6g | 193 | 4g | Heart health, cholesterol reduction, blood sugar control |
| Bulgur (cooked) | 1 cup | 8g | 151 | 6g | Digestive health, quick cooking, versatile |
| Quinoa (cooked) | 1 cup | 5g | 222 | 8g | Complete protein, gluten-free, all essential amino acids |
| Oats (cooked) | 1 cup | 4g | 166 | 6g | Beta-glucan fiber, heart health, cholesterol reduction |
| Brown Rice (cooked) | 1 cup | 4g | 218 | 5g | Sustained energy, manganese, selenium |
| Wild Rice (cooked) | 1 cup | 3g | 166 | 7g | High protein, antioxidants, B vitamins |
Complete Whole Grains Nutrition Guide
| Grain | Serving (Cooked) | Calories | Protein | Fiber | Cook Time | Key Nutrients |
|---|---|---|---|---|---|---|
| Quinoa | 1 cup | 222 | 8g | 5g | 15 min | Complete protein, iron, magnesium, manganese |
| Brown Rice | 1 cup | 218 | 5g | 4g | 45 min | Manganese, selenium, magnesium |
| Oats (Rolled) | 1 cup | 166 | 6g | 4g | 10 min | Beta-glucan, iron, B vitamins |
| Barley | 1 cup | 193 | 4g | 6g | 50 min | Selenium, copper, manganese, fiber |
| Bulgur | 1 cup | 151 | 6g | 8g | 12 min | Manganese, magnesium, iron |
| Farro | 1 cup | 200 | 8g | 5g | 30 min | Protein, magnesium, zinc, iron |
| Wild Rice | 1 cup | 166 | 7g | 3g | 45 min | Protein, B vitamins, antioxidants |
| Buckwheat | 1 cup | 155 | 6g | 5g | 15 min | Magnesium, copper, manganese, gluten-free |
| Millet | 1 cup | 207 | 6g | 2g | 20 min | Magnesium, phosphorus, gluten-free |
| Amaranth | 1 cup | 251 | 9g | 5g | 25 min | Lysine, calcium, iron, gluten-free |
Whole Grains vs Refined Grains
| Grain Type | Whole Grain | Refined Grain | Fiber Difference | Health Impact |
|---|---|---|---|---|
| Rice | Brown rice (4g fiber/cup) | White rice (1g fiber/cup) | 4x more fiber | Better blood sugar control, more nutrients |
| Bread | Whole wheat bread (3g fiber/slice) | White bread (1g fiber/slice) | 3x more fiber | Increased satiety, sustained energy |
| Pasta | Whole wheat pasta (6g fiber/cup) | White pasta (2g fiber/cup) | 3x more fiber | Better weight management, digestive health |
| Flour | Whole wheat flour (12g fiber/cup) | White flour (3g fiber/cup) | 4x more fiber | More vitamins B and E, minerals |
Cooking Guide for Whole Grains
| Grain | Water Ratio | Cook Time | Yield | Tips |
|---|---|---|---|---|
| Quinoa | 1:2 (1 cup quinoa to 2 cups water) | 15 minutes | 3 cups | Rinse before cooking to remove bitterness |
| Brown Rice | 1:2.5 | 45 minutes | 3 cups | Let sit covered for ten minutes after cooking |
| Oats (Rolled) | 1:2 | 10 minutes | 2 cups | Can soak overnight for creamier texture |
| Barley | 1:3 | 50 minutes | 3.5 cups | Pearl barley cooks faster than hulled |
| Bulgur | 1:2 | 12 minutes | 2.5 cups | Can be soaked instead of cooked |
| Farro | 1:3 | 30 minutes | 2.5 cups | Soak overnight to reduce cook time |
| Wild Rice | 1:3 | 45 minutes | 3 cups | Grains should split open when done |
| Millet | 1:2.5 | 20 minutes | 3 cups | Toast before cooking for nutty flavor |
Health Benefits by Grain Type
| Grain | Primary Benefit | Special Properties | Best For |
|---|---|---|---|
| Oats | Heart health | Beta-glucan soluble fiber lowers cholesterol | Breakfast, cholesterol management |
| Quinoa | Complete protein | All nine essential amino acids | Vegetarian diets, muscle building |
| Barley | Blood sugar control | High in beta-glucan fiber | Diabetes management, heart health |
| Brown Rice | Sustained energy | Complex carbs, manganese, selenium | Athletes, daily meals |
| Buckwheat | Gluten-free | High in magnesium and flavonoids | Celiac disease, gluten sensitivity |
| Amaranth | High protein | Rich in lysine, calcium, iron | Bone health, anemia prevention |
| Teff | Iron-rich | Gluten-free, high in calcium | Anemia, bone health, gluten-free diets |
Important Disclaimer
This Whole Grains Nutrition Calculator provides estimated nutritional information based on USDA data and standard serving sizes. Actual nutrition may vary based on variety, processing method, and preparation.
Results serve as estimates only and should not replace professional dietary or medical advice. Cooking methods and water ratios may need adjustment based on grain type and personal preference. Always verify allergen and gluten information for specific products.
Consult registered dietitians or healthcare providers for personalized nutrition guidance. This tool is for educational purposes and should not be used to diagnose or treat any health condition.
