Calories in Grains
Rice, bread, pasta, and grain products. 23 grains with detailed nutrition.
Grains at a glance
Best grains for weight loss
Higher fiber, lower glycemic, harder to overeat. These earn their place at the carb position:
Oatmeal
Oats ranked #3 on the satiety index. Beta-glucan fiber holds you to lunch on half a cup of dry oats (150 cal).
Quinoa
8g protein and 5g fiber per cup cooked, complete amino acid profile, and lower glycemic index than rice.
Brown Rice
3g fiber per cup vs. 0.6g for white. Modest single meal, meaningful at daily frequency over a year.
Whole Wheat Bread
3g fiber and 4g protein per slice when 'whole grain' is the first ingredient. 'Wheat bread' on the label is usually not the same thing.
Teff
10g protein and 7g fiber per cup cooked, naturally gluten-free, and the highest-iron grain in the supermarket.
All grains (23)
Rice
206 cal / 1 cup cooked white rice
4.3g protein • 44.5g carbs • 0.4g fat
Bread
79 cal / 1 slice white bread
2.7g protein • 14.7g carbs • 0.9g fat
Pasta
221 cal / 1 cup cooked
5.8g protein • 30.9g carbs • 0.9g fat
Oatmeal
166 cal / 1 cup cooked (from 1/2 cup dry)
5.9g protein • 28.1g carbs • 3.6g fat
Potato
161 cal / medium potato (2.5" diameter)
4.3g protein • 36.6g carbs • 0.2g fat
Sweet Potato
103 cal / medium (5" long)
2g protein • 23.6g carbs • 0.1g fat
Quinoa
222 cal / 1 cup cooked
8.1g protein • 39.4g carbs • 3.6g fat
Pizza
285 cal / 1 slice cheese pizza (14")
12.2g protein • 35.7g carbs • 10.4g fat
Corn
85 cal / 100g
2.8g protein • 14.7g carbs • 1.6g fat
Brown Rice
112 cal / 100g
2.6g protein • 23g carbs • 0.9g fat
Bagel
292 cal / 1 medium bagel
10.6g protein • 53g carbs • 2.1g fat
Tortilla
108 cal / 1 medium tortilla (8")
7.9g protein • 29.4g carbs • 8.3g fat
Couscous
112 cal / 100g
3.8g protein • 23.2g carbs • 0.2g fat
White Bread
68 cal / 1 slice
9.4g protein • 49.2g carbs • 3.6g fat
Whole Wheat Bread
71 cal / 1 slice
12.3g protein • 43.1g carbs • 3.5g fat
Biscuit
204 cal / 1 medium biscuit
7.5g protein • 43.6g carbs • 17g fat
English Muffin
132 cal / 1 english muffin
8.3g protein • 46.3g carbs • 1.8g fat
Dinner Roll
132 cal / 1 medium roll
9.5g protein • 52g carbs • 6.4g fat
Teff
152 cal / 1 medium serving
3.9g protein • 19.9g carbs • 0.7g fat
Naan
262 cal / 1 naan (regular)
9.6g protein • 50.4g carbs • 5.7g fat
Pita Bread
165 cal / 1 medium pita (6")
9.1g protein • 55.7g carbs • 1.2g fat
French Toast
206 cal / 1 slice
6g protein • 41.2g carbs • 17.7g fat
Donut
253 cal / 1 medium donut
6.1g protein • 47.9g carbs • 22.7g fat
Highest protein grains
If you're plant-based or just want more protein per serving from your starches:
About grains
Whole intact grains (oats, quinoa, brown rice, barley) are consistently linked to lower mortality and better cardiometabolic markers. Refined grains (white bread, pastries, sugary cereals) trend the opposite way, mostly because they're a vehicle for added sugar and fat.
The bigger practical issue isn't the grain. It's the portion. A labeled serving of pasta is 1/2 cup cooked. Most plates hold 2-3 cups, which quietly triples the calorie line.
Tips for eating grains
Sunday-cook 8 portions in 30 minutes
A rice cooker holds 6+ cups; quinoa cooks in 15 minutes; farro in 25. Cook a big batch on Sunday, portion into 1/2-cup containers, fridge for 5 days or freeze for 3 months. The 'no time to cook rice' excuse evaporates.
Phase out white rice 50/50
Going straight from white to brown overnight feels like punishment and never sticks. Mix 50/50 for two weeks, 70/30 for two weeks, 100% by week six. The taste shift is gradual enough that you stop noticing.
Cook pasta al dente, not soft
Al dente pasta has a measurably lower glycemic index than overcooked pasta because the starch granules haven't fully gelatinized. Pull it 1-2 minutes before the package time and finish in the sauce. The result is better-tasting and metabolically gentler.
Cool then reheat for resistant starch
Cooled rice, potatoes, and pasta develop resistant starch. A fiber-like compound that feeds gut bacteria and meaningfully lowers the glucose spike on reheating. A day-old rice bowl or pasta salad is a metabolic upgrade, not a leftover.
Decode the bread label in 5 seconds
Skip the front of the package. Flip to the ingredients: the first word should be 'whole' (whole wheat, whole grain). 'Enriched wheat flour' is white flour with a marketing wash. The fiber number per slice should be 3g+ to count as real whole grain.
Weigh dry pasta the first week
A 2oz portion of dry pasta (200 cal) is dramatically smaller than what most people pour out of the box. A tight handful, not a fistful. Weigh it for one week with a $10 scale and your eyeball is calibrated forever.
Storage guide
Whole grains contain natural oils that go rancid at room temperature within 3-6 months. Store airtight in a cool pantry, or freeze indefinitely. White rice and refined grains stay shelf-stable for years. Cooked grains hold 5 days in the fridge; portion and freeze for 3 months for instant Tuesday-night dinners.
Frequently Asked Questions
Last updated: Apr 24, 2026