Cereal Grains and Pasta

Cereal grains and pasta are staple carbohydrate sources that form the caloric foundation of most diets worldwide. Whole grains (brown rice, quinoa, whole wheat) retain the bran and germ, providing significantly more fiber, vitamins, and minerals than refined grains. Pasta and rice are practical, affordable, and easy to prepare in controlled portions.

Key Nutrients

Brown rice provides 2.6g of fiber per 100g cooked compared to 0.4g in white rice
Quinoa is unique among grains as a complete protein source (4.4g protein per 100g cooked)
Whole grains are significant sources of manganese, magnesium, and B vitamins
Pasta provides 5 to 7g of protein per 100g cooked with a low glycemic index

Tips

Measure dry grains and pasta by weight before cooking. Cooked weight is roughly 2 to 3 times dry weight, which can cause portion estimation errors.
Quinoa, farro, and bulgur provide more protein and fiber than white rice and cook in similar time.
Cooking pasta al dente (slightly firm) results in a lower glycemic response than overcooking it.

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Amaranth Grain Cooked

102 cal

5% DV

Cereal Grains and Pasta

Key Nutrients

Tips

Amaranth Grain Cooked

Amaranth Grain Uncooked

Arrowroot Flour

Barley Flour or Meal

Barley Hulled

Barley Malt Flour

Barley Pearled Cooked

Barley Pearled Raw

Buckwheat

Buckwheat Flour Whole-groat

Buckwheat Groats Roasted Cooked

Buckwheat Groats Roasted Dry

Bulgur Cooked

Bulgur Dry

Corn Bran Crude

Corn Flour Masa Enriched White

Corn Flour Masa Unenriched White

Corn Flour Whole-grain Blue

Corn Flour Whole-grain White

Corn Flour Whole-grain Yellow

Corn Flour Yellow Degermed Unenriched

Corn Flour Yellow Masa Enriched

Corn Grain White

Corn Grain Yellow

Cornmeal Degermed Enriched White

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