Cooked grains

Grain

Item Rating: 76/100

1 serving (100 grams) contains 130 calories, 2.5 grams of protein, 0.5 grams of fat, and 28.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		309.5
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		66.7 g	24%
	Dietary Fiber	4.3 g	15%
	Sugars	0.2 g
protein		6.0 g	12%
Vitamin D		0 mcg	0%
Calcium		23.8 mg	1%
Iron		1.4 mg	7%
Potassium		83.3 mg	1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 10 cal (3.6%)

Protein: 24 cal (8.0%)

Carbs: 266 cal (88.5%)

About Cooked grains

Cooked grains, such as rice, quinoa, barley, and farro, are staple foods in many cuisines worldwide, including Asian, Mediterranean, and South American diets. They are prepared by boiling or steaming, making them tender and easy to digest. Grains are diverse in their nutritional profiles, often providing a combination of carbohydrates, fiber, protein, and essential micronutrients like B vitamins, magnesium, and iron. They can be consumed as a side dish, as a base for meals, or added to soups and salads. The nutritional value varies depending on the type of grain, with whole grains generally offering more fiber and nutrients than refined grains. Consuming a variety of cooked grains as part of a balanced diet ensures a rich intake of energy and essential nutrients necessary for overall health and well-being.

Health Benefits

• Cooked grains are an excellent source of complex carbohydrates, which provide sustained energy and stabilize blood sugar levels.
• Whole grains like quinoa and barley are rich in dietary fiber, aiding in digestion and promoting heart health.
• Many grains contain B vitamins (e.g., thiamin, niacin, and folate), which are essential for energy metabolism and brain function.

Dietary Considerations

Allergens: Contains gluten (for grains like barley, wheat, and rye)

Suitable for: Vegetarian, vegan, mediterranean diet, high-fiber diet

Not suitable for: Gluten-free diet (unless grains like rice, quinoa, or certified gluten-free oats are used), low-carb diet

Selection and Storage

Cooked grains should be stored in an airtight container in the refrigerator for up to three days. Reheat thoroughly before consuming, or freeze for longer storage to maintain freshness.

Common Questions About Cooked grains Nutrition

What is the nutritional content of cooked grains?

Cooked grains are primarily composed of carbohydrates, with around 150-200 calories per cup depending on the grain variety. They typically contain 4-6 grams of protein per serving and provide essential micronutrients like magnesium, B vitamins, and dietary fiber, which aids digestion.

Can I eat cooked grains on a keto diet?

Cooked grains are generally not suitable for a keto diet because they are high in carbohydrates, often containing 35-45 grams of carbs per cup. Keto diets typically limit carbohydrates to 20-50 grams per day, so grains should be avoided or consumed in minimal quantities.

What are the health benefits and concerns of eating cooked grains?

Cooked grains are an excellent source of fiber, which supports gut health and helps regulate blood sugar. Certain grains like quinoa provide complete protein with all essential amino acids. However, refined grains may lack nutrients and cause blood sugar spikes, so whole grains are a healthier choice.

How much cooked grains should I eat per serving?

A standard serving size of cooked grains is approximately 1/2 to 1 cup for adults, depending on individual dietary needs and activity levels. For weight management or lower carb intake, reduce this portion to about 1/2 cup.

How do cooked grains compare to other carbohydrate sources?

Cooked grains like quinoa or brown rice are more nutrient-dense than refined options such as white bread or pasta, offering fiber and vitamins. They cook faster than beans and are easier to digest compared to some raw vegetables. Preparation methods like steaming or boiling preserve their nutritional value.

Data Sources & Scientific References