Calories in Grains

It is true that there are a lot of calories in grains, but you still need to eat from this healthy food group even if you are trying to lose weight. This page is hear to try to let you know how much you need to measure out.

Chart of Calories in Grain Alphabetical


Food Description portion  Calories  Calorie Cash protein (g) fat (g) fiber  carb (g)
Bagel Plain ...................................... 3 1/2" bagel 195 2 7 1 1.6 38
…………………………………………….. 4" bagel  245 2.5 9 1 2 48
Bagel Cinnamon raisin ..................... 3 1/2" bagel 195 2 7 1 1.6 39
Bagel  Egg ...................................... 3 1/2" bagel 197 2 8 1 1.6 38
Banana bread recipe prepared with margarine .. 1 slice  196 2 3 6 0.7 33
Barley pearled Uncooked ................................ 1 cup  704 7 20 2 31.2 155
Barley pearled Cooked .................................... 1 cup 193 2 4 1 6 44
Biscuits made with 2% milk ........................ 2 1/2" biscuit 212 2 4 10 0.9 27
……………………………………………………. 4" biscuit  358 3.5 7 16 1.5 45
Biscuit from refrigerated dough Regular ..... 2 1/2" biscuit 93 1 2 4 0.4 13
………………………. Lower fat ................... 2 1/4" biscuit 63 0.75 2 1 0.4 12
Bread Cracked wheat ........................ 1 slice  65 0.75 2 1 1.4 12
Egg bread (challah) ................ 1/2" slice  115 1.25 4 2 0.9 19
French,vienna,or sourdough bread ................... 1/2" slice  69 0.75 2 1 0.8 13
Indian fry (navajo) bread........ 5" bread  296 3 6 9 1.6 48
…………………………………... 10 1/2" bread 526 5.25 11 15 2.9 85
Italian Bread ...................................... 1 slice  54 0.5 2 1 0.5 10
Mixed grain bread  ............................. 1 slice  65 0.75 3 1 1.7 12
Oatmeal Bread  ............................. 1 slice  73 0.75 2 1 1.1 13
Pita Bread ...................................... 4" pita  77 0.75 3 Tr 0.6 16
………………………………………..6 1/2" pita 165 1.75 5 1 1.3 33
Pumpernickel Bread  ............................. 1 slice  80 0.75 3 1 2.1 15
Raisin Bread ............................ 1 slice  71 0.75 2 1 1.1 14
Rye Bread  ............................. 1 slice  83 0.75 3 1 1.9 15
Rye Bread, reduced calorie............... 1 slice  47 0.5 2 1 2.8 9
Wheat Bread  ............................. 1 slice  65 0.75 2 1 1.1 12
 Wheat bread, reduced calorie........... 1 slice  46 0.5 2 1 2.8 10
White Bread ............................. 1 slice  67 0.75 2 1 0.6 12
 Soft bread crumbs .......................... 1 cup  120 1.25 4 2 1 22
White Bread, reduced calorie ........... 1 slice  48 0.5 2 1 2.2 10
Whole Wheat Bread  ................................ 1 slice  69 0.75 3 1 1.9 13
Bread Crumbs dry, enriched ........................ 1 cup  427 4.25 14 6 2.6 78
……………………………………………….. 1 oz  112 1 4 2 0.7 21
Bread Crumbs Seasoned, unenriched ............. 1 cup  440 4.5 17 3 5 84
Bread stuffing prepared from dry mix .................... 1/2 cup 178 1.75 3 9 2.9 22
Breakfast bar with fruit filling, fat free ...... 1 bar 121 1.25 2 Tr 0.8 28
Grits cooked .............................. 1 cup  145 1.5 3 Tr 0.5 31
Grits Instant, plain...................... 1 packet  89 1 2 Tr 1.2 21
Cream of Wheat Regular .............................. 1 cup  133 1.25 4 1 1.8 28
Cream of Wheat Mix’n Eat, plain ................ 1 packet  102 1 3 Tr 0.4 21
MALT O MEAL................... 1 cup 122 1.25 4 Tr 1 26
Oatmeal plain, nonfortified ........ 1 cup  145 1.5 6 2 4 25
Oatmeal Instant, fortified, plain ...... 1 packet  104 1 4 2 3 18
Quaker instant Apples and cinnamon ..... 1 packet  125 1.25 3 1 2.5 26
Quaker instant Maple and brown sugar .. 1 packet  153 1.5 4 2 2.6 31
WHEATENA........................ 1 cup  136 1.25 5 1 6.6 29
APPLE JACKS..................... 1 cup  116 1.25 1 Tr 0.6 27
BASIC 4 ............................... 1 cup  201 2 4 3 3.4 42
CHEERIOS……………………………..1 Cup 110 1 3 2 2.6 23
CHEX Corn ................................... 1 cup  113 1.25 2 Tr 0.5 26
CHEX Multi bran.......................... 1 cup  165 1.75 4 1 6.4 41
CHEX Rice .................................... 1 1/4 cup 117 1.25 2 Tr 0.3 27
CHEX Wheat................................. 1 cup  104 1 3 1 3.3 24
CINNAMON LIFE .............. 1 cup  190 2 4 2 3 40
COCOA KRISPIES.............. 1 cup 160 1.5 3 1.3 0.5 27
COCOA PUFFS ................... 1 cup 119 1.25 1 1 0.2 27
GENERAL MILLS TOTAL ......................... 1 1/3 cup 112 1 2 Tr 0.8 26
KELLOGG’S  CORN FLAKES..................... 1 cup  102 1 2 Tr 0.8 24
CORN POPS ........................ 1 cup  118 1.25 1 Tr 0.4 28
CRISPIX............................... 1 cup  108 1 2 Tr 0.6 25
FROOT LOOPS ................... 1 cup  117 1.25 1 1 0.6 26
FROSTED MINI WHEATS Bite size ........................... 1 cup  187 1.75 5 1 5.9 45
HONEY NUT CHEERIOS .. 1 cup  115 1.25 3 1 1.6 24
HONEY NUT CLUSTERS .. 1 cup 213 2.25 5 3 4.2 43
KIX ...................................... 1 1/3 cup 114 1.25 2 1 0.8 26
PRODUCT 19 ...................... 1 cup  110 1 3 Tr 1 25
Puffed Rice........................... 1 cup  56 0.5 1 Tr 0.2 13
Puffed Wheat........................ 1 cup  44 0.5 2 Tr 0.5 10
TOTAL Raisin Brand ......................... 1 cup  178 1.75 4 1 5 43
KELLOGG’S Raisin Brand.................... 1 cup  186 1.75 6 1 8.2 47
RAISIN NUT BRAN ........... 1 cup  209 2 5 4 5.1 41
RICE KRISPIES .................. 1 1/4 cup 124 1.25 2 Tr 0.4 29
SHREDDED WHEAT.......... 2 biscuits  156 1.5 5 1 5.3 38
SPECIAL K.......................... 1 cup  115 1.25 6 Tr 1 22
TOTAL, Whole Grain .......... 3/4 cup 105 1 3 1 2.6 24
TRIX..................................... 1 cup  122 1.25 1 2 0.7 26
WHEATIES.......................... 1 cup  110 1 3 1 2.1 24
Brownies without icing (2 3/4 sq x 7/8").............. 1 brownie 227 2.25 3 9 1.2 36
Brownie Fat free, 2" sq....................... 1 brownie 89 1 1 Tr 1 22
Buckwheat groats, roasted (kasha), cooked ............ 1 cup  155 1.5 6 1 4.5 33
Bulgur Cooked .................................... 1 cup  151 1.5 6 Tr 8.2 34
Cake Angelfood (1/12 of 10" dia) ..... 1 piece  129 1.25 3 Tr 0.1 29
Cake Chocolate without frosting (1/12 of 9" dia) ... 1 piece  340 3.5 5 14 1.5 51
Gingerbread 1/9 of 8" square) .......................... 1 piece  263 2.75 3 12 0.7 36
Pineapple upside down (1/9 of 8" square) ........... 1 piece  367 3.75 4 14 0.9 58
Shortcake, biscuit type (about 3" dia) ............ 1 shortcake  225 2.25 4 9 0.8 32
Sponge (1/12of 16-oz cake)..... 1 piece  187 1.75 5 5 0.4 71
White cake With coconut frosting (1/12 of 9" dia) ..1 piece  399 4 5 12 1.1 71
white cake without frosting (1/12 of 9" dia) .......... 1 piece  264 2.75 4 9 0.6 42
Angelfood (1/12 of 12-oz cake) ........................ 1 piece  72 0.75 2 Tr 0.4 16
Boston cream (1/8 of pie) ........ 1 piece  232 2.25 2 8 1.3 39
Chocolat cake @chocolate icing 18-oz cake) ....... 1 piece  235 2.25 3 10 1.8 35
Fat free cake (3 1/4 x 23/4") x 5/8" slice).................... 1 slice  79 0.75 2 Tr 0.3 17
Sponge Snack cake, creme filled............ 1 cake  155 1.5 1 5 0.2 27
Sponge shortcake............................ 1 shortcake  87 0.75 2 1 0.2 18
Yellow Cake With chocolate frosting ....... 1 piece 243 2.5 2 11 1.2 35
Cheesecake (1/6 of 17-oz cake)........................... 1 piece 257 2.5 4 18 0.3 20
Cheese flavor puffs or twists .... 1 oz  157 1.5 2 10 0.3 15
CHEX mix 1 oz (about 2/3 cup)  120 1.25 3 5 1.6 18
Butter Cookies prepared ............................. 1 cookie  23 0.25 Tr 1 Tr 3
Chocolate chip cokkie medium (2 1/4" -2 1/2")
Chocolate chip cookie (2 1/4" -2 1/2")  Regular .. 1 cookie  48 0.5 1 2 0.3 7
……………………….  Reduced fat........................ 1 cookie  45 0.5 1 2 0.4 7
 Prepared from recipe, with margarine ............... 1 cookie  78 0.75 1 5 0.4 9
 Devil's food commercially prepared, fat free .... 1 cookie  49 0.5 1 Tr 0.3 12
Fig bar ..................................... 1 cookie  56 0.5 1 1 0.7 11
Molasses Cookie Medium ................................ 1 cookie  65 0.75 1 2 0.1 11
Molasses Cookie Large (3 1/2"-4" dia) .............. 1 cookie  138 1.5 2 4 0.3 24
Oatmeal Cookie Regular, large .................... 1 cookie  113 1.25 2 5 0.7 17
Oatmeal Cookie Fat free............................... 1 cookie  36 0.25 1 Tr 0.8 9
Oatmeal Cookie Prepared  raisins (2 5/8" dia)......1 cookie  65 0.75 1 2 0.5 10
Peanut Butter Cookie Commercially prepared .... 1 cookie  72 0.75 1 4 0.3 9
Crème Filled Sandwich Cookie Chocolate .......... 1 cookie  47 0.5 Tr 2 0.3 7
Crème Filled Sandwich Cookie Vanilla Round... 1 cookie  48 0.5 Tr 2 0.2 7
Shortbread Cookie Plain (1B\," sq) ...................... 1 cookie  40 0.5 Tr 2 0.1 5
Pecan Shortbread Cookie Regular (2" dia)....... 1 cookie  76 0.75 1 5 0.3 8
Pecan Shortbread Cookie Reduced fat.............. 1 cookie  73 0.75 1 3 0.2 11
Sugar Cookie Commercially prepared ....... 1 cookie  72 0.75 1 3 0.1 10
Sugar Cookie From refrigerated dough...... 1 cookie  73 0.75 1 3 0.1 10
Vanilla wafer medium size ...................... 1 cookie  18 0.25 Tr 1 0.1 3
Corn Chips Plain ...................................... 1 oz  153 1.5 2 9 1.4 16
Cornbread (3 3/4" x 2 1/2" x 3/4")................ 1 piece 188 2 4 6 1.4 29
Cornbread  @ 2% milk (2 1/2" x 2 1/2" x 1 1/2") ...1 piece  173 1.75 4 5 1.9 28
Cornmeal Whole grain ............................ 1 cup  442 4.5 10 4 8.9 94
Cornmeal Self rising degermed enriched ................ 1 cup  490 5 12 2 9.8 103
Cornstarch ................................. 1 tbsp  30 0.25 Tr Tr 0.1 7
Couscous Cooked .................................... 1 cup  176 1.75 6 Tr 2.2 36
Crackers Cheese, 1" sq .......................... 10 crackers  50 0.5 1 3 0.2 6
Crackers Graham  2 1/2" sq ............................. 2 squares 59 0.5 1 1 0.4 11
Graham Crackers Crushed ................................ 1 cup  356 3.5 6 8 2.4 65
Melba toast, plain ................... 4 pieces 78 0.75 2 1 1.3 15
Rye wafer, whole grain plain ............................ 1 wafer 37 0.25 1 Tr 2.5 9
Saltine Square................................... 4 crackers 52 0.5 1 1 0.4 9
Saltine Oyster type ........................... 1 cup  195 2 4 5 1.4 32
Crackers Wheat with cheese ............... 1 sandwich 33 0.25 1 1 0.1 4
Crackers Cheese with peanut butter ... 1 sandwich 34 0.25 1 2 0.2 4
Crackers Bite size................................ 1 cup 311 3 5 16 1 38
Crackers Round ................................... 4 crackers  60 0.5 1 3 0.2 7
Wheat, thin square.................. 4 crackers  38 0.5 1 2 0.4 5
Whole wheat ........................... 4 crackers  71 0.75 1 3 1.7 11
Croissant, butter ........................ 1 croissant  231 2.25 5 12 1.5 26
Croutons, seasoned.................... 1 cup  186 1.75 4 7 2 25
Danish pastry Cheese filled ........................... 1 danish  266 2.75 6 16 0.7 26
Danish pastry Fruit filled............................... 1 danish  263 2.75 4 13 1.3 34
Doughnuts Cake type ................................ 1 hole  59 0.5 1 3 0.2 7
Doughnuts 1 medium ............................... 198 2 2 11 0.7 23
Doughnuts Yeast leavened, glazed ........... 1 hole  52 0.5 1 3 0.2 6
……………………………………………….. 1 medium  242 2.5 4 14 0.7 27
Éclair, 5" x 2" x 1 3/4" ....................... 1 éclair 262 2.5 6 16 0.6 24
English muffin Untoasted ................................ 1 muffin  134 1.25 4 1 1.5 26
English muffin Toasted .................................... 1 muffin 133 1.25 4 1 1.5 26
French toast made @ 2% milk fried in margarine... 1 slice  149 1.5 5 7 0.7 16
French toast Frozen, ready to heat.............. 1 slice  126 1.25 4 4 0.7 19
Granola bar Hard, plain .............................. 1 bar 134 1.25 3 6 1.5 18
Granola bar Soft, chocolate-coated peanut butter .... 1 bar 144 1.5 3 9 0.8 15
Macaroni (elbows) cooked .................................. 1 cup  197 2 7 1 1.8 40
Matzo, plain............................... 1 matzo 112 1 3 Tr 0.9 24
Blueberry Muffin (2 3/4" dia  x 2")................. 1 muffin  158 1.5 3 4 1.5 27
Bran Muffin with raisins toaster type, toasted ...... 1 muffin  106 1 2 3 2.8 19
Corn Muffin (2 1/2" dia x 2 1/4") ............. 1 muffin  174 1.75 3 5 1.9 29
Oat bran muffin (2 1/2" x 2 1/4").......................... 1 muffin  154 1.5 4 4 2.6 28
Noodles, chow mein, canned .... 1 cup  237 2.25 4 14 1.8 26
Noodles (egg noodles) cooked   Regular ............. 1 cup  213 2.25 8 2 1.8 40
Noodles (egg noodles) cooked  Spinach................ 1 cup  211 2 8 3 3.7 39
NUTRI GRAIN Cereal Bar, fruit filled .................... 1 bar 136 1.25 2 3 0.8 27
Oat bran Uncooked ................................ 1 cup  231 2.25 16 7 14.5 62
Oat bran Cooked .................................... 1 cup  88 1 7 2 5.7 25
Oriental snack mix .... 1 oz (about 1/4cup)  156 1.5 5 7 3.7 15
Pancakes, plain (4" dia) from mix...................... 1 pancake 74 0.75 2 1 0.5 14
Pancakes, plain (4" dia) from scratch @ oil ..... 1 pancake 83 0.75 3 3 0.7 11
Pie crust, baked From recipe .......................... 1 pie shell  949 9.5 12 62 3 86
Pie crust, baked From frozen.......................... 1 pie shell  648 6.5 6 41 1.3 62
Pie crust, baked Graham cracker ...................... 1 pie shell 1181 11.75 10 60 3.6 156
Pie Prepared from recipe (1/8 of  9" dia)
..  Apple .................................... 1 piece  411 4 4 19 3.6 58
..  Blueberry.............................. 1 piece  360 3.5 4 17 3.6 49
..  Cherry................................... 1 piece 486 4.75 5 22 3.5 69
..  Lemon meringue .................. 1 piece  362 3.5 5 16 0.7 50
 .. Pecan .................................... 1 piece  503 5 6 27 2.2 64
..  Pumpkin ............................... 1 piece  316 3.25 7 14 2.9 41
..  Fried, cherry ........................... 1 pie  404 4 4 21 3.3 55
Popcorn
..  Air popped, unsalted .............. 1 cup  31 0.25 1 Tr 1.2 6
..  Oil popped, salted................... 1 cup  55 0.5 1 3 1.1 6
..  Caramel coated With peanuts ........................ 1 cup  168 1.75 3 3 1.6 34
..  Caramel coated Without peanuts ................... 1 cup  152 1.5 1 5 1.8 28
..  Cheese flavor .......................... 1 cup  58 0.5 1 4 1.1 6
Pretzels Stick, 2 1/4" long....................... 10 pretzels  11 0 Tr Tr 0.1 6
Pretzels Twisted, regular ...................... 10 pretzels  229 2.25 5 2 1.9 48
Pretzels Twisted, dutch, 2 3/4" x 2 5/8" ......... 1 pretzel 61 0.5 1 1 0.5 13
Rice
..  Brown, long grain, cooked ..... 1 cup  216 2.25 5 2 3.5 45
..  White, long grain, enriched Raw .......................... 1 cup  675 6.75 13 1 2.4 148
..  White, long grain, enriched Cooked....................... 1 cup  205 2 4 Tr 0.6 45
..  White, long grain, enriched Instant, prepared ...... 1 cup  162 1.5 3 Tr 1 35
..  Parboiled Raw .................................... 1 cup  686 6.75 13 1 3.1 151
..  Parboiled Cooked............................... 1 cup  200 2 4 Tr 0.7 43
..  Parboiled Wild, cooked........................... 1 cup  166 1.75 7 1 3 35
Rice cake, brown rice, plain ..... 1 cake  35 0.25 1 Tr 0.4 7
Rolls Dinner ..................................... 1 roll  84 0.75 2 2 0.8 14
Rolls Hamburger or hotdog ............. 1 roll  123 1.25 4 2 1.2 22
Rolls Hard, kaiser............................. 1 roll  167 1.75 6 2 1.3 30
Spaghetti, cooked Enriched .................................. 1 cup  197 2 7 1 2.4 40
Spaghetti, cooked Whole wheat ........................... 1 cup  174 1.75 1 0 6.3 37
Sweet rolls, cinnamon Commercial, with raisins .... 1 roll  223 2.25 4 10 1.4 31
Sweet rolls, cinnamon from dough with frosting ......... roll  109 1 2 4 0.6 17
Taco shell, baked....................... 1 medium  62 0.5 1 3 1 8
Tapioca, pearl, dry..................... 1 cup  544 5.5 Tr Tr 1.4 135
Toaster pastries Brown sugar cinnamon........... 1 pastry 206 2 3 7 0.5 34
Toaster pastries Chocolate with frosting .......... 1 pastry 201 2 3 5 0.6 37
Toaster pastries Fruit filled............................... 1 pastry 204 2 2 5 1.1 37
Toaster pastries Low fat .................................... 1 pastry 193 2 2 3 0.8 40
Tortilla chips Regular ................................. 1 oz  142 1.5 2 7 1.8 18
Tortilla chips Low fat, baked...................... 10 chips  54 0.5 2 1 0.7 11
Tortilla chips Light, reduced fat................. 1 oz  126 1.25 2 4 1.4 20
Tortillas, ready to cook (about 6" dia) Corn .......... 1 tortilla 58 0.5 1 1 1.4 12
Tortillas, ready to cook (about 6" dia) Flour ........ 1 tortilla 104 1 3 2 1.1 18
Waffles Prepared from recipe, 7" dia .. 1 waffle 218 2.25 6 11 0.7 25
Waffles Frozen, toasted, 4" dia............ 1 waffle 87 0.75 2 3 0.8 13
Waffles Low fat, 4" dia ........................ 1 waffle 83 0.75 2 1 0.4 15
Wheat flours All purpose, Sifted, spooned................ 1 cup  419 4.25 12 1 3.1 88
Bread flours, enriched....................... 1 cup  495 5 16 2 3.3 99
Whole wheat from hard wheats, .... 1 cup  407 4 16 2 14.6 87
Wheat germ, toasted, plain ....... 1 tbsp  27 0.25 2 1 0.9 3
https://www.ideal-weight-charts.com

Calories of Grain

(Low Calories to High Calories)


Food Description portion  Calories  Calorie Cash protein (g) fat (g) fiber  carb (g)
Pretzels Stick, 2 1/4" long....................... 10 pretzels  11 0 Tr Tr 0.1 6
Vanilla wafer medium size ...................... 1 cookie  18 0.25 Tr 1 0.1 3
Butter Cookies prepared ............................. 1 cookie  23 0.25 Tr 1 Tr 3
Wheat germ, toasted, plain ....... 1 tbsp  27 0.25 2 1 0.9 3
Cornstarch ................................. 1 tbsp  30 0.25 Tr Tr 0.1 7
Popcorn..  Air popped, unsalted .............. 1 cup  31 0.25 1 Tr 1.2 6
Crackers Wheat with cheese ............... 1 sandwich 33 0.25 1 1 0.1 4
Crackers Cheese with peanut butter ... 1 sandwich 34 0.25 1 2 0.2 4
Rice cake, brown rice, plain ..... 1 cake  35 0.25 1 Tr 0.4 7
Oatmeal Cookie Fat free............................... 1 cookie  36 0.25 1 Tr 0.8 9
Rye wafer, whole grain plain ............................ 1 wafer 37 0.25 1 Tr 2.5 9
Wheat, thin square.................. 4 crackers  38 0.5 1 2 0.4 5
Shortbread Cookie Plain (1B\," sq) ...................... 1 cookie  40 0.5 Tr 2 0.1 5
Puffed Wheat........................ 1 cup  44 0.5 2 Tr 0.5 10
Chocolate chip cookie.  Reduced fat........................ 1 cookie  45 0.5 1 2 0.4 7
 Wheat bread, reduced calorie........... 1 slice  46 0.5 2 1 2.8 10
Rye Bread, reduced calorie............... 1 slice  47 0.5 2 1 2.8 9
Crème Filled Sandwich Cookie Chocolate .......... 1 cookie  47 0.5 Tr 2 0.3 7
White Bread, reduced calorie ........... 1 slice  48 0.5 2 1 2.2 10
Chocolate chip cookie (2 1/4" -2 1/2")  Regular .. 1 cookie  48 0.5 1 2 0.3 7
Crème Filled Sandwich Cookie Vanilla Round... 1 cookie  48 0.5 Tr 2 0.2 7
 Devil's food commercially prepared, fat free .... 1 cookie  49 0.5 1 Tr 0.3 12
Crackers Cheese, 1" sq .......................... 10 crackers  50 0.5 1 3 0.2 6
Saltine Square................................... 4 crackers 52 0.5 1 1 0.4 9
Doughnuts Yeast leavened, glazed ........... 1 hole  52 0.5 1 3 0.2 6
Italian Bread ...................................... 1 slice  54 0.5 2 1 0.5 10
Tortilla chips Low fat, baked...................... 10 chips  54 0.5 2 1 0.7 11
Popcorn..  Oil popped, salted................... 1 cup  55 0.5 1 3 1.1 6
Puffed Rice........................... 1 cup  56 0.5 1 Tr 0.2 13
Fig bar ..................................... 1 cookie  56 0.5 1 1 0.7 11
.Popcorn.  Cheese flavor .......................... 1 cup  58 0.5 1 4 1.1 6
Tortillas, ready to cook (about 6" dia) Corn .......... 1 tortilla 58 0.5 1 1 1.4 12
Crackers Graham  2 1/2" sq ............................. 2 squares 59 0.5 1 1 0.4 11
Doughnuts Cake type ................................ 1 hole  59 0.5 1 3 0.2 7
Crackers Round ................................... 4 crackers  60 0.5 1 3 0.2 7
Pretzels Twisted, dutch, 2 3/4" x 2 5/8" ......... 1 pretzel 61 0.5 1 1 0.5 13
Taco shell, baked....................... 1 medium  62 0.5 1 3 1 8
Biscuit…………. Lower fat ................... 2 1/4" biscuit 63 0.75 2 1 0.4 12
Bread Cracked wheat ........................ 1 slice  65 0.75 2 1 1.4 12
Mixed grain bread  ............................. 1 slice  65 0.75 3 1 1.7 12
Wheat Bread  ............................. 1 slice  65 0.75 2 1 1.1 12
Molasses Cookie Medium ................................ 1 cookie  65 0.75 1 2 0.1 11
Oatmeal Cookie Prepared  raisins (2 5/8" dia)......1 cookie  65 0.75 1 2 0.5 10
White Bread ............................. 1 slice  67 0.75 2 1 0.6 12
French,vienna,or sourdough bread ................... 1/2" slice  69 0.75 2 1 0.8 13
Whole Wheat Bread  ................................ 1 slice  69 0.75 3 1 1.9 13
Raisin Bread ............................ 1 slice  71 0.75 2 1 1.1 14
Whole wheat ........................... 4 crackers  71 0.75 1 3 1.7 11
Angelfood (1/12 of 12-oz cake) ........................ 1 piece  72 0.75 2 Tr 0.4 16
Peanut Butter Cookie Commercially prepared .... 1 cookie  72 0.75 1 4 0.3 9
Sugar Cookie Commercially prepared ....... 1 cookie  72 0.75 1 3 0.1 10
Oatmeal Bread  ............................. 1 slice  73 0.75 2 1 1.1 13
Pecan Shortbread Cookie Reduced fat.............. 1 cookie  73 0.75 1 3 0.2 11
Sugar Cookie From refrigerated dough...... 1 cookie  73 0.75 1 3 0.1 10
Pancakes, plain (4" dia) from mix...................... 1 pancake 74 0.75 2 1 0.5 14
Pecan Shortbread Cookie Regular (2" dia)....... 1 cookie  76 0.75 1 5 0.3 8
Pita Bread ...................................... 4" pita  77 0.75 3 Tr 0.6 16
 Prepared from recipe, with margarine ............... 1 cookie  78 0.75 1 5 0.4 9
Melba toast, plain ................... 4 pieces 78 0.75 2 1 1.3 15
Fat free cake (3 1/4 x 23/4") x 5/8" slice).................... 1 slice  79 0.75 2 Tr 0.3 17
Pumpernickel Bread  ............................. 1 slice  80 0.75 3 1 2.1 15
Rye Bread  ............................. 1 slice  83 0.75 3 1 1.9 15
Pancakes, plain (4" dia) from scratch @ oil ..... 1 pancake 83 0.75 3 3 0.7 11
Waffles Low fat, 4" dia ........................ 1 waffle 83 0.75 2 1 0.4 15
Rolls Dinner ..................................... 1 roll  84 0.75 2 2 0.8 14
Sponge shortcake............................ 1 shortcake  87 0.75 2 1 0.2 18
Waffles Frozen, toasted, 4" dia............ 1 waffle 87 0.75 2 3 0.8 13
Oat bran Cooked .................................... 1 cup  88 1 7 2 5.7 25
Grits Instant, plain...................... 1 packet  89 1 2 Tr 1.2 21
Brownie Fat free, 2" sq....................... 1 brownie 89 1 1 Tr 1 22
Biscuit from refrigerated dough Regular ..... 2 1/2" biscuit 93 1 2 4 0.4 13
Cream of Wheat Mix’n Eat, plain ................ 1 packet  102 1 3 Tr 0.4 21
KELLOGG’S  CORN FLAKES..................... 1 cup  102 1 2 Tr 0.8 24
Oatmeal Instant, fortified, plain ...... 1 packet  104 1 4 2 3 18
CHEX Wheat................................. 1 cup  104 1 3 1 3.3 24
Tortillas, ready to cook (about 6" dia) Flour ........ 1 tortilla 104 1 3 2 1.1 18
TOTAL, Whole Grain .......... 3/4 cup 105 1 3 1 2.6 24
Bran Muffin with raisins toaster type, toasted ...... 1 muffin  106 1 2 3 2.8 19
CRISPIX............................... 1 cup  108 1 2 Tr 0.6 25
Sweet rolls, cinnamon from dough with frosting ......... roll  109 1 2 4 0.6 17
CHEERIOS……………………………..1 Cup 110 1 3 2 2.6 23
PRODUCT 19 ...................... 1 cup  110 1 3 Tr 1 25
WHEATIES.......................... 1 cup  110 1 3 1 2.1 24
Whole Wheat Bread…………………….. 1 oz  112 1 4 2 0.7 21
GENERAL MILLS TOTAL ......................... 1 1/3 cup 112 1 2 Tr 0.8 26
Matzo, plain............................... 1 matzo 112 1 3 Tr 0.9 24
CHEX Corn ................................... 1 cup  113 1.25 2 Tr 0.5 26
Oatmeal Cookie Regular, large .................... 1 cookie  113 1.25 2 5 0.7 17
KIX ...................................... 1 1/3 cup 114 1.25 2 1 0.8 26
Egg bread (challah) ................ 1/2" slice  115 1.25 4 2 0.9 19
HONEY NUT CHEERIOS .. 1 cup  115 1.25 3 1 1.6 24
SPECIAL K.......................... 1 cup  115 1.25 6 Tr 1 22
APPLE JACKS..................... 1 cup  116 1.25 1 Tr 0.6 27
CHEX Rice .................................... 1 1/4 cup 117 1.25 2 Tr 0.3 27
FROOT LOOPS ................... 1 cup  117 1.25 1 1 0.6 26
CORN POPS ........................ 1 cup  118 1.25 1 Tr 0.4 28
COCOA PUFFS ................... 1 cup 119 1.25 1 1 0.2 27
 Soft bread crumbs .......................... 1 cup  120 1.25 4 2 1 22
CHEX mix 1 oz (about 2/3 cup)  120 1.25 3 5 1.6 18
Breakfast bar with fruit filling, fat free ...... 1 bar 121 1.25 2 Tr 0.8 28
MALT O MEAL................... 1 cup 122 1.25 4 Tr 1 26
TRIX..................................... 1 cup  122 1.25 1 2 0.7 26
Rolls Hamburger or hotdog ............. 1 roll  123 1.25 4 2 1.2 22
RICE KRISPIES .................. 1 1/4 cup 124 1.25 2 Tr 0.4 29
Quaker instant Apples and cinnamon ..... 1 packet  125 1.25 3 1 2.5 26
French toast Frozen, ready to heat.............. 1 slice  126 1.25 4 4 0.7 19
Tortilla chips Light, reduced fat................. 1 oz  126 1.25 2 4 1.4 20
Cake Angelfood (1/12 of 10" dia) ..... 1 piece  129 1.25 3 Tr 0.1 29
Cream of Wheat Regular .............................. 1 cup  133 1.25 4 1 1.8 28
English muffin Toasted .................................... 1 muffin 133 1.25 4 1 1.5 26
English muffin Untoasted ................................ 1 muffin  134 1.25 4 1 1.5 26
Granola bar Hard, plain .............................. 1 bar 134 1.25 3 6 1.5 18
WHEATENA........................ 1 cup  136 1.25 5 1 6.6 29
NUTRI GRAIN Cereal Bar, fruit filled .................... 1 bar 136 1.25 2 3 0.8 27
Molasses Cookie Large (3 1/2"-4" dia) .............. 1 cookie  138 1.5 2 4 0.3 24
Tortilla chips Regular ................................. 1 oz  142 1.5 2 7 1.8 18
Granola bar Soft, chocolate-coated peanut butter .... 1 bar 144 1.5 3 9 0.8 15
Grits cooked .............................. 1 cup  145 1.5 3 Tr 0.5 31
Oatmeal plain, nonfortified ........ 1 cup  145 1.5 6 2 4 25
French toast made @ 2% milk fried in margarine... 1 slice  149 1.5 5 7 0.7 16
Bulgur Cooked .................................... 1 cup  151 1.5 6 Tr 8.2 34
Popcorn..  Caramel coated Without peanuts ................... 1 cup  152 1.5 1 5 1.8 28
Quaker instant Maple and brown sugar .. 1 packet  153 1.5 4 2 2.6 31
Corn Chips Plain ...................................... 1 oz  153 1.5 2 9 1.4 16
Oat bran muffin (2 1/2" x 2 1/4").......................... 1 muffin  154 1.5 4 4 2.6 28
Buckwheat groats, roasted (kasha), cooked ............ 1 cup  155 1.5 6 1 4.5 33
Sponge Snack cake, creme filled............ 1 cake  155 1.5 1 5 0.2 27
SHREDDED WHEAT.......... 2 biscuits  156 1.5 5 1 5.3 38
Oriental snack mix .... 1 oz (about 1/4cup)  156 1.5 5 7 3.7 15
Cheese flavor puffs or twists .... 1 oz  157 1.5 2 10 0.3 15
Blueberry Muffin (2 3/4" dia  x 2")................. 1 muffin  158 1.5 3 4 1.5 27
COCOA KRISPIES.............. 1 cup 160 1.5 3 1.3 0.5 27
Rice..  White, long grain, enriched Instant, prepared ...... 1 cup  162 1.5 3 Tr 1 35
Pita Bread ..………………………..6 1/2" pita 165 1.75 5 1 1.3 33
CHEX Multi bran.......................... 1 cup  165 1.75 4 1 6.4 41
Rice..  Parboiled Wild, cooked........................... 1 cup  166 1.75 7 1 3 35
Rolls Hard, kaiser............................. 1 roll  167 1.75 6 2 1.3 30
Popcorn..  Caramel coated With peanuts ........................ 1 cup  168 1.75 3 3 1.6 34
Cornbread  @ 2% milk (2 1/2" x 2 1/2" x 1 1/2") ...1 piece  173 1.75 4 5 1.9 28
Corn Muffin (2 1/2" dia x 2 1/4") ............. 1 muffin  174 1.75 3 5 1.9 29
Spaghetti, cooked Whole wheat ........................... 1 cup  174 1.75 1 0 6.3 37
Couscous Cooked .................................... 1 cup  176 1.75 6 Tr 2.2 36
Bread stuffing prepared from dry mix .................... 1/2 cup 178 1.75 3 9 2.9 22
TOTAL Raisin Brand ......................... 1 cup  178 1.75 4 1 5 43
KELLOGG’S Raisin Brand.................... 1 cup  186 1.75 6 1 8.2 47
Croutons, seasoned.................... 1 cup  186 1.75 4 7 2 25
FROSTED MINI WHEATS Bite size ........................... 1 cup  187 1.75 5 1 5.9 45
Sponge (1/12of 16-oz cake)..... 1 piece  187 1.75 5 5 0.4 71
Cornbread (3 3/4" x 2 1/2" x 3/4")................ 1 piece 188 2 4 6 1.4 29
CINNAMON LIFE .............. 1 cup  190 2 4 2 3 40
Barley pearled Cooked .................................... 1 cup 193 2 4 1 6 44
Toaster pastries Low fat .................................... 1 pastry 193 2 2 3 0.8 40
Bagel Plain ...................................... 3 1/2" bagel 195 2 7 1 1.6 38
Bagel Cinnamon raisin ..................... 3 1/2" bagel 195 2 7 1 1.6 39
Saltine Oyster type ........................... 1 cup  195 2 4 5 1.4 32
Banana bread recipe prepared with margarine .. 1 slice  196 2 3 6 0.7 33
Bagel  Egg ...................................... 3 1/2" bagel 197 2 8 1 1.6 38
Macaroni (elbows) cooked .................................. 1 cup  197 2 7 1 1.8 40
Spaghetti, cooked Enriched .................................. 1 cup  197 2 7 1 2.4 40
Doughnuts 1 medium ............................... 198 2 2 11 0.7 23
Rice..  Parboiled Cooked............................... 1 cup  200 2 4 Tr 0.7 43
BASIC 4 ............................... 1 cup  201 2 4 3 3.4 42
Toaster pastries Chocolate with frosting .......... 1 pastry 201 2 3 5 0.6 37
Toaster pastries Fruit filled............................... 1 pastry 204 2 2 5 1.1 37
Rice..  White, long grain, enriched Cooked....................... 1 cup  205 2 4 Tr 0.6 45
Toaster pastries Brown sugar cinnamon........... 1 pastry 206 2 3 7 0.5 34
RAISIN NUT BRAN ........... 1 cup  209 2 5 4 5.1 41
Noodles (egg noodles) cooked  Spinach................ 1 cup  211 2 8 3 3.7 39
Biscuits made with 2% milk ........................ 2 1/2" biscuit 212 2 4 10 0.9 27
HONEY NUT CLUSTERS .. 1 cup 213 2.25 5 3 4.2 43
Noodles (egg noodles) cooked   Regular ............. 1 cup  213 2.25 8 2 1.8 40
Rice..  Brown, long grain, cooked ..... 1 cup  216 2.25 5 2 3.5 45
Waffles Prepared from recipe, 7" dia .. 1 waffle 218 2.25 6 11 0.7 25
Sweet rolls, cinnamon Commercial, with raisins .... 1 roll  223 2.25 4 10 1.4 31
Shortcake, biscuit type (about 3" dia) ............ 1 shortcake  225 2.25 4 9 0.8 32
Brownies without icing (2 3/4 sq x 7/8").............. 1 brownie 227 2.25 3 9 1.2 36
Pretzels Twisted, regular ...................... 10 pretzels  229 2.25 5 2 1.9 48
Croissant, butter ........................ 1 croissant  231 2.25 5 12 1.5 26
Oat bran Uncooked ................................ 1 cup  231 2.25 16 7 14.5 62
Boston cream (1/8 of pie) ........ 1 piece  232 2.25 2 8 1.3 39
Chocolat cake @chocolate icing 18-oz cake) ....... 1 piece  235 2.25 3 10 1.8 35
Noodles, chow mein, canned .... 1 cup  237 2.25 4 14 1.8 26
Doughnuts Yeast leavened, glazed ..….. 1 medium  242 2.5 4 14 0.7 27
Yellow Cake With chocolate frosting ....... 1 piece 243 2.5 2 11 1.2 35
Bagel Plain ……………………………….. 4" bagel  245 2.5 9 1 2 48
Cheesecake (1/6 of 17-oz cake)........................... 1 piece 257 2.5 4 18 0.3 20
Éclair, 5" x 2" x 1 3/4" ....................... 1 éclair 262 2.5 6 16 0.6 24
Gingerbread 1/9 of 8" square) .......................... 1 piece  263 2.75 3 12 0.7 36
Danish pastry Fruit filled............................... 1 danish  263 2.75 4 13 1.3 34
white cake without frosting (1/12 of 9" dia) .......... 1 piece  264 2.75 4 9 0.6 42
Danish pastry Cheese filled ........................... 1 danish  266 2.75 6 16 0.7 26
Indian fry (navajo) bread........ 5" bread  296 3 6 9 1.6 48
Crackers Bite size................................ 1 cup 311 3 5 16 1 38
..  Pumpkin Pie...................... 1 piece  (1/8 of  9" dia) 316 3.25 7 14 2.9 41
Cake Chocolate without frosting (1/12 of 9" dia) ... 1 piece  340 3.5 5 14 1.5 51
Graham Crackers Crushed ................................ 1 cup  356 3.5 6 8 2.4 65
Biscuits made with 2% milk .…………………. 4" biscuit  358 3.5 7 16 1.5 45
..  Blueberry..Pie................... 1 piece (1/8 of  9" dia) 360 3.5 4 17 3.6 49
..  Lemon meringue .Pie.......... 1 piece  (1/8 of  9" dia) 362 3.5 5 16 0.7 50
Pineapple upside down (1/9 of 8" square) ........... 1 piece  367 3.75 4 14 0.9 58
White cake With coconut frosting (1/12 of 9" dia) ..1 piece  399 4 5 12 1.1 71
..  Fried, cherry Pie.................. 1 pie  (1/8 of  9" dia) 404 4 4 21 3.3 55
Whole wheat from hard wheats, .... 1 cup  407 4 16 2 14.6 87
..  Apple .Pie........................... 1 piece (1/8 of  9" dia) 411 4 4 19 3.6 58
Wheat flours All purpose, Sifted, spooned................ 1 cup  419 4.25 12 1 3.1 88
Bread Crumbs Seasoned, unenriched ............. 1 cup  440 4.5 17 3 5 84
Cornmeal Whole grain ............................ 1 cup  442 4.5 10 4 8.9 94
..  Cherry..Pie........................ 1 piece  (1/8 of  9" dia) 486 4.75 5 22 3.5 69
Cornmeal Self rising degermed enriched ................ 1 cup  490 5 12 2 9.8 103
Bread flours, enriched....................... 1 cup  495 5 16 2 3.3 99
 .. Pecan .Pie......................... 1 piece  (1/8 of  9" dia) 503 5 6 27 2.2 64
Indian fry (navajo) bread..…... 10 1/2" bread 526 5.25 11 15 2.9 85
Tapioca, pearl, dry..................... 1 cup  544 5.5 Tr Tr 1.4 135
Pie crust, baked From frozen.......................... 1 pie shell  648 6.5 6 41 1.3 62
Rice..  White, long grain, enriched Raw .......................... 1 cup  675 6.75 13 1 2.4 148
Rice..  Parboiled Raw .................................... 1 cup  686 6.75 13 1 3.1 151
Barley pearled Uncooked ................................ 1 cup  704 7 20 2 31.2 155
Pie crust, baked From recipe .......................... 1 pie shell  949 9.5 12 62 3 86
Pie crust, baked Graham cracker ...................... 1 pie shell 1181 11.75 10 60 3.6 156
https://www.ideal-weight-charts.com

Calorie Chart of Grains

(Calories per Pound)


Food Description portion  Calories / Pound Calories  Calorie Cash protein (g) fat (g) fiber g. carb
Oat bran Cooked .................................... 1 cup  182.3 88 1 7 2 5.7 25
MALT O MEAL................... 1 cup 230.6 122 1.25 4 Tr 1 26
Cream of Wheat Regular .............................. 1 cup  240.3 133 1.25 4 1 1.8 28
WHEATENA........................ 1 cup  253.9 136 1.25 5 1 6.6 29
Oatmeal Instant, fortified, plain ...... 1 packet  266.5 104 1 4 2 3 18
Grits cooked .............................. 1 cup  271.8 145 1.5 3 Tr 0.5 31
Oatmeal plain, nonfortified ........ 1 cup  281.1 145 1.5 6 2 4 25
Grits Instant, plain...................... 1 packet  294.7 89 1 2 Tr 1.2 21
Cream of Wheat Mix’n Eat, plain ................ 1 packet  325.8 102 1 3 Tr 0.4 21
Quaker instant Apples and cinnamon ..... 1 packet  380.5 125 1.25 3 1 2.5 26
Buckwheat groats, roasted (kasha), cooked ............ 1 cup  418.5 155 1.5 6 1 4.5 33
Rice..  White, long grain, enriched Instant, prepared ...... 1 cup  445.3 162 1.5 3 Tr 1 35
Quaker instant Maple and brown sugar .. 1 packet  447.7 153 1.5 4 2 2.6 31
Rice..  Parboiled Wild, cooked........................... 1 cup  459.1 166 1.75 7 1 3 35
Couscous Cooked .................................... 1 cup  461.5 176 1.75 6 Tr 2.2 36
Bulgur Cooked .................................... 1 cup  489.2 151 1.5 6 Tr 8.2 34
Rice..  Brown, long grain, cooked ..... 1 cup  502.4 216 2.25 5 2 3.5 45
Rice..  Parboiled Cooked............................... 1 cup  518.4 200 2 4 Tr 0.7 43
Barley pearled Cooked .................................... 1 cup 557.6 193 2 4 1 6 44
Spaghetti, cooked Whole wheat ........................... 1 cup  563.8 174 1.75 1 0 6.3 37
Rice..  White, long grain, enriched Cooked....................... 1 cup  588.5 205 2 4 Tr 0.6 45
Noodles (egg noodles) cooked  Spinach................ 1 cup  598.2 211 2 8 3 3.7 39
Noodles (egg noodles) cooked   Regular ............. 1 cup  603.8 213 2.25 8 2 1.8 40
Macaroni (elbows) cooked .................................. 1 cup  638.3 197 2 7 1 1.8 40
Spaghetti, cooked Enriched .................................. 1 cup  638.3 197 2 7 1 2.4 40
Bread stuffing prepared from dry mix .................... 1/2 cup 807.4 178 1.75 3 9 2.9 22
 Wheat bread, reduced calorie........... 1 slice  907.2 46 0.5 2 1 2.8 10
Rye Bread, reduced calorie............... 1 slice  926.9 47 0.5 2 1 2.8 9
Pancakes, plain (4" dia) from mix...................... 1 pancake 932.4 74 0.75 2 1 0.5 14
White Bread, reduced calorie ........... 1 slice  946.6 48 0.5 2 1 2.2 10
French toast Frozen, ready to heat.............. 1 slice  968.7 126 1.25 4 4 0.7 19
Pancakes, plain (4" dia) from scratch @ oil ..... 1 pancake 990.7 83 0.75 3 3 0.7 11
Tortillas, ready to cook (about 6" dia) Corn .......... 1 tortilla 1011.9 58 0.5 1 1 1.4 12
French toast made @ 2% milk fried in margarine... 1 slice  1039.8 149 1.5 5 7 0.7 16
English muffin Untoasted ................................ 1 muffin  1066.3 134 1.25 4 1 1.5 26
Waffles Low fat, 4" dia ........................ 1 waffle 1075.7 83 0.75 2 1 0.4 15
Oat bran Uncooked ................................ 1 cup  1114.7 231 2.25 16 7 14.5 62
Whole Wheat Bread  ................................ 1 slice  1117.8 69 0.75 3 1 1.9 13
Mixed grain bread  ............................. 1 slice  1134.0 65 0.75 3 1 1.7 12
Pumpernickel Bread  ............................. 1 slice  1134.0 80 0.75 3 1 2.1 15
Boston cream (1/8 of pie) ........ 1 piece  1143.8 232 2.25 2 8 1.3 39
English muffin Toasted .................................... 1 muffin 1160.1 133 1.25 4 1 1.5 26
Angelfood (1/12 of 12-oz cake) ........................ 1 piece  1166.4 72 0.75 2 Tr 0.4 16
Cake Angelfood (1/12 of 10" dia) ..... 1 piece  1170.3 129 1.25 3 Tr 0.1 29
Rye Bread  ............................. 1 slice  1176.5 83 0.75 3 1 1.9 15
Bread Cracked wheat ........................ 1 slice  1179.3 65 0.75 2 1 1.4 12
Wheat Bread  ............................. 1 slice  1179.3 65 0.75 2 1 1.1 12
Éclair, 5" x 2" x 1 3/4" ....................... 1 éclair 1188.4 262 2.5 6 16 0.6 24
Waffles Frozen, toasted, 4" dia............ 1 waffle 1195.8 87 0.75 2 3 0.8 13
Cornbread  @ 2% milk (2 1/2" x 2 1/2" x 1 1/2") ...1 piece  1207.3 173 1.75 4 5 1.9 28
 Soft bread crumbs .......................... 1 cup  1209.6 120 1.25 4 2 1 22
White Bread ............................. 1 slice  1215.6 67 0.75 2 1 0.6 12
Italian Bread ...................................... 1 slice  1224.7 54 0.5 2 1 0.5 10
Oat bran muffin (2 1/2" x 2 1/4").......................... 1 muffin  1225.5 154 1.5 4 4 2.6 28
Oatmeal Bread  ............................. 1 slice  1226.4 73 0.75 2 1 1.1 13
Raisin Bread ............................ 1 slice  1238.7 71 0.75 2 1 1.1 14
Bagel Plain ...................................... 3 1/2" bagel 1245.8 195 2 7 1 1.6 38
Bagel Cinnamon raisin ..................... 3 1/2" bagel 1245.8 195 2 7 1 1.6 39
Pita Bread ...................................... 4" pita  1247.4 77 0.75 3 Tr 0.6 16
Pita Bread ..………………………..6 1/2" pita 1247.4 165 1.75 5 1 1.3 33
Bagel Plain ……………………………….. 4" bagel  1248.7 245 2.5 9 1 2 48
French,vienna,or sourdough bread ................... 1/2" slice  1251.9 69 0.75 2 1 0.8 13
Blueberry Muffin (2 3/4" dia  x 2")................. 1 muffin  1257.3 158 1.5 3 4 1.5 27
Bagel  Egg ...................................... 3 1/2" bagel 1258.6 197 2 8 1 1.6 38
Fat free cake (3 1/4 x 23/4") x 5/8" slice).................... 1 slice  1279.8 79 0.75 2 Tr 0.3 17
Rolls Hamburger or hotdog ............. 1 roll  1297.5 123 1.25 4 2 1.2 22
Egg bread (challah) ................ 1/2" slice  1304.1 115 1.25 4 2 0.9 19
..  Pumpkin Pie...................... 1 piece  (1/8 of  9" dia) 1315.0 316 3.25 7 14 2.9 41
Sponge shortcake............................ 1 shortcake  1315.4 87 0.75 2 1 0.2 18
Waffles Prepared from recipe, 7" dia .. 1 waffle 1318.4 218 2.25 6 11 0.7 25
Rolls Hard, kaiser............................. 1 roll  1328.9 167 1.75 6 2 1.3 30
Sponge (1/12of 16-oz cake)..... 1 piece  1346.4 187 1.75 5 5 0.4 71
Biscuit…………. Lower fat ................... 2 1/4" biscuit 1360.8 63 0.75 2 1 0.4 12
Rolls Dinner ..................................... 1 roll  1360.8 84 0.75 2 2 0.8 14
KELLOGG’S Raisin Brand.................... 1 cup  1383.1 186 1.75 6 1 8.2 47
Corn Muffin (2 1/2" dia x 2 1/4") ............. 1 muffin  1384.7 174 1.75 3 5 1.9 29
 Devil's food commercially prepared, fat free .... 1 cookie  1389.1 49 0.5 1 Tr 0.3 12
..  Blueberry..Pie................... 1 piece (1/8 of  9" dia) 1395.7 360 3.5 4 17 3.6 49
Bran Muffin with raisins toaster type, toasted ...... 1 muffin  1414.1 106 1 2 3 2.8 19
Crème Filled Sandwich Cookie Chocolate .......... 1 cookie  1421.3 47 0.5 Tr 2 0.3 7
Cornbread (3 3/4" x 2 1/2" x 3/4")................ 1 piece 1421.3 188 2 4 6 1.4 29
..  Fried, cherry Pie.................. 1 pie  (1/8 of  9" dia) 1431.7 404 4 4 21 3.3 55
Brownie Fat free, 2" sq....................... 1 brownie 1441.8 89 1 1 Tr 1 22
Pineapple upside down (1/9 of 8" square) ........... 1 piece  1447.6 367 3.75 4 14 0.9 58
..  Lemon meringue .Pie.......... 1 piece  (1/8 of  9" dia) 1453.1 362 3.5 5 16 0.7 50
Cheesecake (1/6 of 17-oz cake)........................... 1 piece 1457.2 257 2.5 4 18 0.3 20
TOTAL Raisin Brand ......................... 1 cup  1468.0 178 1.75 4 1 5 43
Tortillas, ready to cook (about 6" dia) Flour ........ 1 tortilla 1474.2 104 1 3 2 1.1 18
Banana bread recipe prepared with margarine .. 1 slice  1481.7 196 2 3 6 0.7 33
Breakfast bar with fruit filling, fat free ...... 1 bar 1483.4 121 1.25 2 Tr 0.8 28
Oatmeal Cookie Fat free............................... 1 cookie  1484.5 36 0.25 1 Tr 0.8 9
Indian fry (navajo) bread..…... 10 1/2" bread 1491.2 526 5.25 11 15 2.9 85
Indian fry (navajo) bread........ 5" bread  1491.8 296 3 6 9 1.6 48
Rye wafer, whole grain plain ............................ 1 wafer 1525.7 37 0.25 1 Tr 2.5 9
CHEX Multi bran.......................... 1 cup  1527.4 165 1.75 4 1 6.4 41
SHREDDED WHEAT.......... 2 biscuits  1538.3 156 1.5 5 1 5.3 38
Whole wheat from hard wheats, .... 1 cup  1538.4 407 4 16 2 14.6 87
Biscuit from refrigerated dough Regular ..... 2 1/2" biscuit 1562.4 93 1 2 4 0.4 13
Shortcake, biscuit type (about 3" dia) ............ 1 shortcake  1570.1 225 2.25 4 9 0.8 32
CHEX Wheat................................. 1 cup  1572.5 104 1 3 1 3.3 24
TOTAL, Whole Grain .......... 3/4 cup 1587.6 105 1 3 1 2.6 24
Fig bar ..................................... 1 cookie  1587.6 56 0.5 1 1 0.7 11
..  Apple .Pie........................... 1 piece (1/8 of  9" dia) 1593.4 411 4 4 19 3.6 58
Barley pearled Uncooked ................................ 1 cup  1596.6 704 7 20 2 31.2 155
Biscuits made with 2% milk ........................ 2 1/2" biscuit 1602.7 212 2 4 10 0.9 27
Biscuits made with 2% milk .…………………. 4" biscuit  1607.8 358 3.5 7 16 1.5 45
Cornmeal Self rising degermed enriched ................ 1 cup  1610.6 490 5 12 2 9.8 103
Gingerbread 1/9 of 8" square) .......................... 1 piece  1612.1 263 2.75 3 12 0.7 36
White cake With coconut frosting (1/12 of 9" dia) ..1 piece  1615.9 399 4 5 12 1.1 71
white cake without frosting (1/12 of 9" dia) .......... 1 piece  1618.2 264 2.75 4 9 0.6 42
Tapioca, pearl, dry..................... 1 cup  1623.4 544 5.5 Tr Tr 1.4 135
Cake Chocolate without frosting (1/12 of 9" dia) ... 1 piece  1623.4 340 3.5 5 14 1.5 51
Sponge Snack cake, creme filled............ 1 cake  1635.0 155 1.5 1 5 0.2 27
Bread flours, enriched....................... 1 cup  1638.9 495 5 16 2 3.3 99
Cornmeal Whole grain ............................ 1 cup  1643.3 442 4.5 10 4 8.9 94
Sweet rolls, cinnamon from dough with frosting ......... roll  1648.1 109 1 2 4 0.6 17
KELLOGG’S  CORN FLAKES..................... 1 cup  1652.4 102 1 2 Tr 0.8 24
Wheat flours All purpose, Sifted, spooned................ 1 cup  1652.7 419 4.25 12 1 3.1 88
Rice..  White, long grain, enriched Raw .......................... 1 cup  1655.0 675 6.75 13 1 2.4 148
BASIC 4 ............................... 1 cup  1657.7 201 2 4 3 3.4 42
Pretzels Stick, 2 1/4" long....................... 10 pretzels  1663.2 11 0 Tr Tr 0.1 6
Puffed Wheat........................ 1 cup  1663.2 44 0.5 2 Tr 0.5 10
CHEERIOS……………………………..1 Cup 1663.2 110 1 3 2 2.6 23
PRODUCT 19 ...................... 1 cup  1663.2 110 1 3 Tr 1 25
WHEATIES.......................... 1 cup  1663.2 110 1 3 1 2.1 24
FROSTED MINI WHEATS Bite size ........................... 1 cup  1663.2 187 1.75 5 1 5.9 45
Bread Crumbs Seasoned, unenriched ............. 1 cup  1663.2 440 4.5 17 3 5 84
Chocolat cake @chocolate icing 18-oz cake) ....... 1 piece  1665.5 235 2.25 3 10 1.8 35
NUTRI GRAIN Cereal Bar, fruit filled .................... 1 bar 1667.3 136 1.25 2 3 0.8 27
Danish pastry Fruit filled............................... 1 danish  1680.2 263 2.75 4 13 1.3 34
Rice..  Parboiled Raw .................................... 1 cup  1682.0 686 6.75 13 1 3.1 151
SPECIAL K.......................... 1 cup  1682.7 115 1.25 6 Tr 1 22
Toaster pastries Low fat .................................... 1 pastry 1683.5 193 2 2 3 0.8 40
Sweet rolls, cinnamon Commercial, with raisins .... 1 roll  1685.9 223 2.25 4 10 1.4 31
CRISPIX............................... 1 cup  1689.2 108 1 2 Tr 0.6 25
GENERAL MILLS TOTAL ......................... 1 1/3 cup 1693.4 112 1 2 Tr 0.8 26
Danish pastry Cheese filled ........................... 1 danish  1699.4 266 2.75 6 16 0.7 26
Cornstarch ................................. 1 tbsp  1701.0 30 0.25 Tr Tr 0.1 7
RICE KRISPIES .................. 1 1/4 cup 1704.4 124 1.25 2 Tr 0.4 29
CHEX Corn ................................... 1 cup  1708.5 113 1.25 2 Tr 0.5 26
CHEX Rice .................................... 1 1/4 cup 1711.9 117 1.25 2 Tr 0.3 27
Yellow Cake With chocolate frosting ....... 1 piece 1722.2 243 2.5 2 11 1.2 35
KIX ...................................... 1 1/3 cup 1723.7 114 1.25 2 1 0.8 26
CINNAMON LIFE .............. 1 cup  1723.7 190 2 4 2 3 40
RAISIN NUT BRAN ........... 1 cup  1723.7 209 2 5 4 5.1 41
CORN POPS ........................ 1 cup  1726.6 118 1.25 1 Tr 0.4 28
Pretzels Twisted, dutch, 2 3/4" x 2 5/8" ......... 1 pretzel 1729.3 61 0.5 1 1 0.5 13
Pretzels Twisted, regular ...................... 10 pretzels  1731.2 229 2.25 5 2 1.9 48
HONEY NUT CHEERIOS .. 1 cup  1738.8 115 1.25 3 1 1.6 24
Wheat germ, toasted, plain ....... 1 tbsp  1749.6 27 0.25 2 1 0.9 3
Tortilla chips Low fat, baked...................... 10 chips  1749.6 54 0.5 2 1 0.7 11
Toaster pastries Chocolate with frosting .......... 1 pastry 1753.3 201 2 3 5 0.6 37
APPLE JACKS..................... 1 cup  1753.9 116 1.25 1 Tr 0.6 27
HONEY NUT CLUSTERS .. 1 cup 1756.6 213 2.25 5 3 4.2 43
Popcorn..  Air popped, unsalted .............. 1 cup  1757.7 31 0.25 1 Tr 1.2 6
Rice cake, brown rice, plain ..... 1 cake  1764.0 35 0.25 1 Tr 0.4 7
Melba toast, plain ................... 4 pieces 1769.0 78 0.75 2 1 1.3 15
FROOT LOOPS ................... 1 cup  1769.0 117 1.25 1 1 0.6 26
Toaster pastries Fruit filled............................... 1 pastry 1779.5 204 2 2 5 1.1 37
COCOA PUFFS ................... 1 cup 1799.2 119 1.25 1 1 0.2 27
Doughnuts Yeast leavened, glazed ........... 1 hole  1814.4 52 0.5 1 3 0.2 6
Puffed Rice........................... 1 cup  1814.4 56 0.5 1 Tr 0.2 13
Whole Wheat Bread…………………….. 1 oz  1814.4 112 1 4 2 0.7 21
Matzo, plain............................... 1 matzo 1814.4 112 1 3 Tr 0.9 24
Popcorn..  Caramel coated With peanuts ........................ 1 cup  1814.4 168 1.75 3 3 1.6 34
Doughnuts Yeast leavened, glazed ..….. 1 medium  1829.5 242 2.5 4 14 0.7 27
Croissant, butter ........................ 1 croissant  1838.2 231 2.25 5 12 1.5 26
Brownies without icing (2 3/4 sq x 7/8").............. 1 brownie 1838.7 227 2.25 3 9 1.2 36
TRIX..................................... 1 cup  1844.6 122 1.25 1 2 0.7 26
Toaster pastries Brown sugar cinnamon........... 1 pastry 1868.8 206 2 3 7 0.5 34
..  Cherry..Pie........................ 1 piece  (1/8 of  9" dia) 1884.2 486 4.75 5 22 3.5 69
Doughnuts 1 medium ............................... 1910.9 198 2 2 11 0.7 23
Crackers Graham  2 1/2" sq ............................. 2 squares 1911.6 59 0.5 1 1 0.4 11
Doughnuts Cake type ................................ 1 hole  1911.6 59 0.5 1 3 0.2 7
Graham Crackers Crushed ................................ 1 cup  1922.4 356 3.5 6 8 2.4 65
CHEX mix 1 oz (about 2/3 cup)  1944.0 120 1.25 3 5 1.6 18
Molasses Cookie Large (3 1/2"-4" dia) .............. 1 cookie  1956.1 138 1.5 2 4 0.3 24
Saltine Square................................... 4 crackers 1965.6 52 0.5 1 1 0.4 9
Molasses Cookie Medium ................................ 1 cookie  1965.6 65 0.75 1 2 0.1 11
Oatmeal Cookie Prepared  raisins (2 5/8" dia)......1 cookie  1965.6 65 0.75 1 2 0.5 10
Popcorn..  Caramel coated Without peanuts ................... 1 cup  1969.9 152 1.5 1 5 1.8 28
Whole wheat ........................... 4 crackers  2012.8 71 0.75 1 3 1.7 11
 .. Pecan .Pie......................... 1 piece  (1/8 of  9" dia) 2019.1 503 5 6 27 2.2 64
Vanilla wafer medium size ...................... 1 cookie  2041.2 18 0.25 Tr 1 0.1 3
Chocolate chip cookie.  Reduced fat........................ 1 cookie  2041.2 45 0.5 1 2 0.4 7
Sugar Cookie Commercially prepared ....... 1 cookie  2041.2 72 0.75 1 3 0.1 10
Tortilla chips Light, reduced fat................. 1 oz  2041.2 126 1.25 2 4 1.4 20
Oatmeal Cookie Regular, large .................... 1 cookie  2050.2 113 1.25 2 5 0.7 17
Butter Cookies prepared ............................. 1 cookie  2086.5 23 0.25 Tr 1 Tr 3
Croutons, seasoned.................... 1 cup  2109.2 186 1.75 4 7 2 25
Crackers Wheat with cheese ............... 1 sandwich 2138.4 33 0.25 1 1 0.1 4
Wheat, thin square.................. 4 crackers  2154.6 38 0.5 1 2 0.4 5
Taco shell, baked....................... 1 medium  2163.3 62 0.5 1 3 1 8
Granola bar Hard, plain .............................. 1 bar 2170.8 134 1.25 3 6 1.5 18
Chocolate chip cookie (2 1/4" -2 1/2")  Regular .. 1 cookie  2177.2 48 0.5 1 2 0.3 7
Crème Filled Sandwich Cookie Vanilla Round... 1 cookie  2177.2 48 0.5 Tr 2 0.2 7
Peanut Butter Cookie Commercially prepared .... 1 cookie  2177.2 72 0.75 1 4 0.3 9
Crackers Cheese with peanut butter ... 1 sandwich 2203.2 34 0.25 1 2 0.2 4
Sugar Cookie From refrigerated dough...... 1 cookie  2207.5 73 0.75 1 3 0.1 10
 Prepared from recipe, with margarine ............... 1 cookie  2211.3 78 0.75 1 5 0.4 9
Pie crust, baked Graham cracker ...................... 1 pie shell 2241.4 1181 11.75 10 60 3.6 156
Crackers Round ................................... 4 crackers  2268.0 60 0.5 1 3 0.2 7
Shortbread Cookie Plain (1B\," sq) ...................... 1 cookie  2268.0 40 0.5 Tr 2 0.1 5
Crackers Cheese, 1" sq .......................... 10 crackers  2268.0 50 0.5 1 3 0.2 6
Popcorn..  Oil popped, salted................... 1 cup  2268.0 55 0.5 1 3 1.1 6
Tortilla chips Regular ................................. 1 oz  2300.4 142 1.5 2 7 1.8 18
Granola bar Soft, chocolate-coated peanut butter .... 1 bar 2332.8 144 1.5 3 9 0.8 15
Pie crust, baked From frozen.......................... 1 pie shell  2332.8 648 6.5 6 41 1.3 62
COCOA KRISPIES.............. 1 cup 2341.1 160 1.5 3 1.3 0.5 27
Pecan Shortbread Cookie Reduced fat.............. 1 cookie  2365.2 73 0.75 1 3 0.2 11
Noodles, chow mein, canned .... 1 cup  2388.9 237 2.25 4 14 1.8 26
Pie crust, baked From recipe .......................... 1 pie shell  2391.4 949 9.5 12 62 3 86
.Popcorn.  Cheese flavor .......................... 1 cup  2391.7 58 0.5 1 4 1.1 6
Pecan Shortbread Cookie Regular (2" dia)....... 1 cookie  2462.4 76 0.75 1 5 0.3 8
Corn Chips Plain ...................................... 1 oz  2478.6 153 1.5 2 9 1.4 16
Oriental snack mix .... 1 oz (about 1/4cup)  2527.2 156 1.5 5 7 3.7 15
Cheese flavor puffs or twists .... 1 oz  2543.4 157 1.5 2 10 0.3 15

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