Calories in Whole Grains

From Amaranth to Wheat Berries: Whole Grains Calorie Breakdown

October 17, 2012

Whole grains are loaded with immune-boosting vitamins, energy-sustaining carbs, and filling fiber to encourage weight loss. They are also a low-fat source of protein. With so many to choose from, take a moment to study up on the nutritional details of many popular grains, from calorie counts to fiber to protein.

Grain (1/4 cup dry)	Calories	Fat (g)	Carbs (g)	Fiber (g)	Protein (g)
Amaranth	180	3	31	7	7
Barley	176	.6	39	7.8	5
Buckwheat	146	1.4	30	4.3	5.6
Bulgur Wheat	150	.5	34	4	5
Millet	189	2.1	37	4.3	5.5
Oats, Groats	180	3	30	5	7
Oats, Rolled	95	1.8	16	2.5	3.5
Oats, Steel Cut	150	2.5	27	4	5

Continue reading to see the nutritional info for other whole grains.

Grain (1/4 cup dry)	Calories	Fat (g)	Carbs (g)	Fiber (g)	Protein (g)
Popcorn Kernels (makes 10 cups)	248	2	48	8	6
Quinoa	156	2.6	27	3	6
Rice, Arborio	200	1	43	1	6
Rice, Brown Basmati	160	1.5	34	2	4
Rice, Brown Jasmine	160	2	34	2	4
Rice, Long Grain Brown	171	1.3	36	1.6	3.7
Rice, Wild	143	.4	30	2.5	5.9
Rye Berries	150	1	33	6	6
Spelt Berries	130	1	33	6	5
Teff	180	1	37	4	7
Wheat Berries	160	1	33	6	7

Source: Shutterstock

19 Comments

sinsational 6 years 2 days

Wacky love your recipe!

sinsational 6 years 2 days

Wacky love your recipe!

am 6 years 2 weeks

Thank you Wackdoodle! I am totally preparing the grains tonight and eating it tomorrow!

wackdoodle 6 years 2 weeks

okay I tried to post the recipe as a blog but either I'm too tired or too stupid to get it to work. So here: Red lentils over barley For the Red Lentils ¼ cup diced onions 1 to 2 cloves garlic (finely chopped) 1 cup dried red lentils 2 tablespoons Extra Virgin Olive Oil ¼ teaspoon curry powder ¼ teaspoon dried cumin ½ teaspoon of dried basil ½ teaspoon kosher salt ½ teaspoon black pepper 1 cup chicken or vegetable stock 2 cups of cold water In a sieve rinse the red lentils, look closely for pebbles or defective lentils, set aside. In a large deep pot, add the 2 tablespoons of olive oil, diced onions and garlic slowly sauté until translucent. Add spices to onions and garlic and continue sautéing until fragrant. Add rinsed red lentils to pots and stir until onions and garlic are mixed throughout lentils. Add broth and cold water to lentils and stir until lentils are not clumped in the water. Bring lentils to a boil then lower heat to low simmer. Cover with lid. Allow to cook for approximately 35 minutes stirring occasionally. After 35 minutes turn off flame, stir the lentils and taste for seasoning. Some lentils will be creamy while other will be a little firmer but not hard. Serve over barley. For the Barley The night prior soak 1 cup of hulled barley in water in the refrigerator. The water should cover the barley completely. To prepare the hulled barley: After soaking overnight drain the water off and place the barley in a medium size sauce pan. Add three cups of water to the one cup of soaked barley (it’s okay to replace 1 to 2 cups of water with chicken or vegetable broth but still add 1 cup of water for 3 cups of liquid to 1 cup of barley). Add 1 teaspoon kosher salt. Bring pot to rolling boil then lower flame simmer for 50 minutes. Turn off flame cover pot with lid and set aside until lentils are ready.

wackdoodle 6 years 2 weeks

okay I tried to post the recipe as a blog but either I'm too tired or too stupid to get it to work.So here:Red lentils over barleyFor the Red Lentils¼ cup diced onions1 to 2 cloves garlic (finely chopped)1 cup dried red lentils2 tablespoons Extra Virgin Olive Oil¼ teaspoon curry powder¼ teaspoon dried cumin½ teaspoon of dried basil½ teaspoon kosher salt½ teaspoon black pepper1 cup chicken or vegetable stock2 cups of cold waterIn a sieve rinse the red lentils, look closely for pebbles or defective lentils, set aside. In a large deep pot, add the 2 tablespoons of olive oil, diced onions and garlic slowly sauté until translucent. Add spices to onions and garlic and continue sautéing until fragrant. Add rinsed red lentils to pots and stir until onions and garlic are mixed throughout lentils. Add broth and cold water to lentils and stir until lentils are not clumped in the water.Bring lentils to a boil then lower heat to low simmer. Cover with lid. Allow to cook for approximately 35 minutes stirring occasionally. After 35 minutes turn off flame, stir the lentils and taste for seasoning.Some lentils will be creamy while other will be a little firmer but not hard. Serve over barley. For the BarleyThe night prior soak 1 cup of hulled barley in water in the refrigerator. The water should cover the barley completely.To prepare the hulled barley:After soaking overnight drain the water off and place the barley in a medium size sauce pan. Add three cups of water to the one cup of soaked barley (it’s okay to replace 1 to 2 cups of water with chicken or vegetable broth but still add 1 cup of water for 3 cups of liquid to 1 cup of barley). Add 1 teaspoon kosher salt. Bring pot to rolling boil then lower flame simmer for 50 minutes. Turn off flame cover pot with lid and set aside until lentils are ready.

SU3 6 years 2 weeks

Definitely! I'd love to try out those recipes!

Arthur 6 years 2 weeks

OOOOH, post them instead so we can all try :) I just posted my Spelt Soup to Kitchen Goddess

DesignRchic 6 years 2 weeks

Can you PM me some recipes wackdoodle, pleeeease? ;)

wackdoodle 6 years 2 weeks

I've got some hulled barley soaking in the frig right now. I'm having red lentils and barley for dinner and my internet buddy was so curious about this "whole grains" deal I keep going on about. So I just spent over an hour typing out recipes and cooking tips for how to make simple dishes from different whole grains. She's not a cooker but I told her that fixing these grains is so easy even her 7 year old could do it. Once you make the switch to these power house foods, you don't want to go back to processed foods.

wackdoodle 6 years 2 weeks

I've got some hulled barley soaking in the frig right now. I'm having red lentils and barley for dinner and my internet buddy was so curious about this "whole grains" deal I keep going on about. So I just spent over an hour typing out recipes and cooking tips for how to make simple dishes from different whole grains. She's not a cooker but I told her that fixing these grains is so easy even her 7 year old could do it.Once you make the switch to these power house foods, you don't want to go back to processed foods.

DesignRchic 6 years 2 weeks

Barley soup's the only thing that comes to mind when thinking about a recipe. I'm hoping to find some other recipes using Barley. Thanks for the correction Arthur ;)

Arthur 6 years 2 weeks

(that was supposed to be: great goal :))

DesignRchic 6 years 2 weeks

Thanks Arthur, I will! :)

DesignRchic 6 years 2 weeks

Thanks Arthur, I will! :)