Grain

Grain

Item Rating: 83/100

1 serving (100 grams) contains 364 calories, 10.0 grams of protein, 2.5 grams of fat, and 76.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		866.7
% Daily Value*
Total Fat		6.0 g	7%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		11.9 mg	0%
Total Carbohydrates		181.0 g	65%
	Dietary Fiber	25.5 g	91%
	Sugars	1.4 g
protein		23.8 g	47%
Vitamin D		0 mcg	0%
Calcium		78.6 mg	6%
Iron		8.6 mg	47%
Potassium		638.1 mg	13%

* 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: 54 cal (6.2%)

Protein: 95 cal (10.9%)

Carbs: 724 cal (82.9%)

About Grain

Grains are small, hard seeds from cereal plants like wheat, rice, oats, and barley, integral to diets worldwide. They have been eaten for thousands of years, originating from agricultural hubs like the Fertile Crescent and East Asia. Grains are a staple in many cuisines, ranging from Middle Eastern flatbreads to Asian rice dishes, providing sustained energy and versatility. Nutrition-wise, whole grains are rich in complex carbohydrates, protein, dietary fiber, and essential minerals such as iron and magnesium. A 100-gram portion contains roughly 364 calories, 10 grams of protein, and 10.7 grams of fiber, making them an energy-dense and nutrient-packed food choice. Refined grains lose some of their nutrients during processing but remain a significant energy source globally.

Health Benefits

• Rich in dietary fiber (10.7 g per 100 g), which promotes digestive health and helps lower cholesterol levels.
• A good source of iron (3.6 mg per 100 g), which supports oxygen transport in the blood and prevents anemia.
• Contain complex carbohydrates (76 g per 100 g) that provide long-lasting energy and help stabilize blood sugar levels.
• Low in total fat (2.5 g per 100 g), contributing to heart health when included in a balanced diet.
• Provide protein (10 g per 100 g), which supports muscle repair and maintenance.

Dietary Considerations

Allergens: Contains gluten (in wheat, barley, rye), potential cross-contamination for some grains

Suitable for: Vegan diets, vegetarian diets, low-cholesterol diets

Not suitable for: Gluten-free diets (for gluten-containing grains), low-carb/keto diets

Selection and Storage

Store whole grains in a cool, dry place in airtight containers to preserve freshness. Cook according to instructions and refrigerate leftovers within two hours to prevent spoilage.

Common Questions About Grain Nutrition

Is grain high in protein?

Grain typically contains about 10 grams of protein per 100 grams, making it a moderate source of protein compared to other foods. While not as protein-dense as meat or legumes, it can still contribute to your daily intake as part of a balanced diet.

Can I eat grain on a keto diet?

Grain is not suitable for a keto diet due to its high carbohydrate content. With approximately 76 grams of carbs per 100 grams, it exceeds the carb limits typically recommended for ketosis.

What are the health benefits and concerns of eating grain?

Grains are a good source of dietary fiber (10.7 grams per 100 grams), which supports digestive health and helps maintain healthy cholesterol levels. However, refined grains can be low in nutrients and may cause blood sugar spikes. Opting for whole grains is generally healthier due to their higher fiber, vitamin, and mineral content.

How much grain should I eat per serving?

A standard serving of grain is about ½ cup cooked, or roughly 28 grams uncooked, which typically provides around 100-150 calories. This portion size fits well within a balanced diet, and it's important to pair grains with other nutrient-rich foods such as vegetables and proteins.

How does grain compare to quinoa in terms of nutrition?

Compared to grain, quinoa is higher in protein (14 grams per 100 grams versus 10 grams) and contains all nine essential amino acids, making it a complete protein. Grain, however, typically has slightly higher fiber content per serving and is often more affordable and versatile in recipes.

Data Sources & Scientific References