🌾 Whole Grains Nutrition Calculator
Nutrition for 20+ whole grains • Calculate calories • Macros & minerals • Cooking & health guide
Whole Grains Nutrition Calculator
20+ Whole Grains Nutrition Directory
| Grain Name | Origin | Cal (1/2 cup dry) | Protein | Fiber | Key Benefits |
|---|---|---|---|---|---|
| 🍚 Brown Rice | Asia/Global | 170 | 4g | 3.5g | Magnesium, manganese, B vitamins |
| 🌾 Wild Rice | North America | 155 | 6.5g | 3g | Highest protein grain, antioxidants |
| 🔴 Red Rice | Thailand/Asia | 180 | 4g | 3g | Anthocyanins, antioxidants |
| ⬛ Black Rice | China/Asia | 160 | 5g | 3g | Anthocyanins, antioxidants, iron |
| 🌾 Wheat Berries | Global | 192 | 8g | 6.5g | High protein, fiber, minerals |
| 🌾 Bulgur | Middle East | 189 | 7g | 8.2g | High fiber, pre-cooked convenience |
| 🌾 Farro | Italy/Mediterranean | 190 | 7g | 7g | High fiber, nutty flavor, minerals |
| 🌾 Spelt | Europe | 194 | 8.6g | 6.2g | Ancient grain, digestible |
| 🌾 Barley | Global | 175 | 6g | 8g | Beta-glucan fiber, heart health |
| ⭐ Quinoa | Peru/Bolivia | 222 | 8g | 4.4g | Complete protein, all 9 amino acids |
| ⭐ Amaranth | Mexico/Peru | 186 | 7g | 2.7g | Complete protein, calcium |
| 🌾 Millet | Africa/Asia | 178 | 6g | 2.3g | Gluten-free, magnesium |
| 🌾 Teff | Ethiopia | 185 | 7g | 3g | Gluten-free, iron, calcium |
| 🌾 Sorghum | Africa/Asia | 182 | 5.5g | 2.4g | Gluten-free, antioxidants |
| 🌾 Oats | Global | 227 | 10g | 8g | Beta-glucans, heart health, protein |
| 🌾 Buckwheat | Russia/Asia | 155 | 6g | 4.5g | Gluten-free, resistant starch |
| 🌽 Cornmeal | Americas | 166 | 4.7g | 3.6g | Whole grain polenta, lutein |
| 🌾 Rye Berries | Europe | 182 | 8g | 6.3g | High fiber, minerals |
| 🌾 Triticale | Global (hybrid) | 188 | 8.5g | 6g | Hybrid grain, high protein |
| 🌾 Kamut | Middle East | 192 | 8.6g | 4.7g | Ancient wheat, minerals |
📊 Grains by Category
Highest Protein: Oats (10g), Wheat berries (8g), Wild rice (6.5g), Spelt (8.6g)
Highest Fiber: Bulgur (8.2g), Barley (8g), Oats (8g), Farro (7g)
Lowest Calorie: Buckwheat (155 cal), Wild rice (155 cal), Brown rice (170 cal)
Complete Proteins: Quinoa, Amaranth (all 9 essential amino acids)
Gluten-Free: Quinoa, Amaranth, Millet, Teff, Sorghum, Buckwheat, Cornmeal
Ancient Grains: Quinoa, Amaranth, Farro, Spelt, Teff, Sorghum, Kamut
Whole Grains Nutrition & Health Benefits Guide
💚 Health Benefits of Whole Grains
Heart Health: Soluble fiber (beta-glucans in oats, barley) reduces LDL cholesterol, supports cardiovascular health
Weight Management: High fiber + protein increase satiety, promote fullness, stabilize blood sugar
Digestive Health: Insoluble & soluble fiber support gut health, regular digestion, beneficial microbiota
Blood Sugar Control: Complex carbs + fiber prevent blood sugar spikes, reduce diabetes risk
Brain Health: B vitamins support brain function, energy metabolism, stress reduction
Mineral Richness: Magnesium, manganese, phosphorus, zinc support bone health, immune function
Sustained Energy: Complex carbs provide steady energy release, prevent energy crashes
🍳 Cooking Guide & Times
Brown Rice: 1 part rice : 2.5 parts water, 45-50 min | Cooked: ~190 cal/cup, 4g protein
Quinoa: 1:2 ratio, 15-20 min | Cooked: ~222 cal/cup, 8g protein (complete!)
Oats (Steel Cut): 1:3 ratio, 30 min | Cooked: ~300 cal/cup, 10g protein
Farro: 1:3 ratio, 30-40 min | Cooked: ~200 cal/cup, 7g protein
Wild Rice: 1:3 ratio, 45-60 min | Cooked: ~166 cal/cup, 6.5g protein
Barley: 1:3 ratio, 45-50 min | Cooked: ~193 cal/cup, 6g protein, 8g fiber
Buckwheat: 1:2 ratio, 15 min | Cooked: ~155 cal/cup, 6g protein
📋 Daily Serving Recommendations
USDA Recommendation: At least 3 ounces (~85g) daily grains, with at least half (1.5 oz) as whole grains
Optimal Intake: 1-1.5 cups cooked whole grains daily (or 0.5 cup dry) for maximum health benefits
Breakfast: 1/2-1 cup cooked oats or grain porridge (8-10g protein, 8g fiber)
Lunch/Dinner: 1 cup cooked grain as side (4-8g protein, 3-8g fiber)
Weight Loss: 1/2-3/4 cup cooked grain (satisfying without excess calories)
Athlete/Active: 1.5-2 cups cooked grain daily for energy and recovery
🎯 Best Grain Combinations
Complete Nutrition Bowl: Quinoa + roasted vegetables + grilled protein = 30g+ protein, complete amino acids
Maximum Fiber: Barley + Bulgur + Farro mix = 7-8g fiber per serving
High Protein Vegan: Quinoa + Amaranth + Oats = 25+ g protein daily
Heart Health: Oats + Barley + Brown rice = maximum beta-glucans for cholesterol reduction
Gluten-Free Complete: Quinoa + Amaranth + Millet = balanced nutrition, no gluten
⚠️ Important Notes
Always Use Whole Grains: Refined grains lose 75% of nutrients (bran + germ removed)
Storage: Keep whole grains in cool, dry place (pantry) or refrigerator for up to 6 months
Sprouting/Soaking: Soaking 8+ hours reduces phytic acid, improves nutrient absorption
Portion Control: Grains are calorie-dense (155-227 cal per 1/2 cup dry), measure portions
Water Intake: Fiber-rich grains require adequate water (8+ glasses daily)
Gradual Introduction: Increase fiber slowly if not used to whole grains, avoid digestive discomfort
🌍 Global Grain Traditions
Asia: Brown rice, white rice staple; wild rice gaining popularity for nutrition
Middle East: Bulgur (wheat), farro ancient grains; whole wheat bread staple
Mediterranean: Farro, spelt, barley in traditional foods; whole grain bread
South America: Quinoa, amaranth ancient superfoods; corn traditional
Africa: Teff, sorghum, millet traditional grains; nutrient-dense staples
Europe: Oats, rye, whole wheat bread traditions; spelt revival