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Grains & flakes: calories and nutritional values

203 foods, all values per 100 g.

FoodkcalProteinCarbsFat
Amaranth boiled 119 4.5 g 19.9 g 1.8 g
Amaranth puffed, unsweetened 393 13.2 g 66.9 g 5.9 g
Amaranth raw 377 14.0 g 62.4 g 5.9 g
Barley coarse meal 332 11.2 g 62.6 g 2.1 g
Barley coarse meal, boiled 51 1.8 g 9.5 g 0.3 g
Barley flakes 332 11.2 g 62.6 g 2.1 g
Barley flakes, boiled 56 1.9 g 10.6 g 0.4 g
Barley flour 340 11.3 g 62.6 g 2.0 g
Barley groats 316 8.5 g 62.0 g 1.5 g
Barley groats, boiled 88 2.4 g 17.2 g 0.4 g
Barley malt extract 359 4.4 g 73.8 g 0.0 g
Barley semolina 340 11.3 g 62.6 g 2.0 g
Barley whole grain, boiled 176 6.0 g 33.4 g 1.1 g
Barley whole grain, raw 332 11.2 g 62.6 g 2.1 g
Brown millet flour 337 11.1 g 55.8 g 3.7 g
Brown rice boiled 128 3.0 g 26.3 g 0.9 g
Brown rice raw 360 8.4 g 73.4 g 2.7 g
Buckwheat boiled 115 4.4 g 21.0 g 1.0 g
Buckwheat coarse meal 339 13.1 g 61.9 g 3.1 g
Buckwheat coarse meal, boiled 43 1.7 g 7.8 g 0.4 g
Buckwheat flour 350 12.5 g 65.1 g 3.1 g
Buckwheat groats 322 13.1 g 61.2 g 1.6 g
Buckwheat groats, boiled 89 3.6 g 17.0 g 0.4 g
Buckwheat raw 339 13.1 g 61.9 g 3.1 g
Buckwheat semolina 350 12.5 g 65.1 g 3.1 g
Buckwheat semolina, boiled 46 1.7 g 8.7 g 0.4 g
Buckwheat wholemeal flour 355 11.7 g 68.2 g 2.7 g
Bulgur (durum wheat) boiled 152 5.5 g 29.1 g 0.9 g
Bulgur (durum wheat) raw 353 12.4 g 68.0 g 2.0 g
Cereal flakes sweetened 348 9.7 g 70.2 g 1.6 g
Cereal flakes sweetened, with chocolate 376 8.1 g 69.3 g 5.8 g
Cereal flakes sweetened, with dried fruit 346 8.9 g 70.3 g 1.6 g
Cereal flakes sweetened, with nuts 370 10.8 g 60.9 g 6.9 g
Cornflakes sweetened 366 6.2 g 79.4 g 1.8 g
Cornflakes sweetened, sugar frosted 383 4.6 g 88.4 g 0.5 g
Cornflakes sweetened, sugar frosted, with peanuts 396 6.2 g 82.5 g 3.9 g
Cornflakes unsweetened 376 7.2 g 83.0 g 0.8 g
Couscous (durum wheat) boiled 156 4.9 g 31.1 g 0.7 g
Couscous (durum wheat) raw 350 11.7 g 68.9 g 1.7 g
Crunchy muesli mix, classic, sweetened 421 9.0 g 56.4 g 16.0 g
Crunchy muesli mix with chocolate, sweetened 421 8.9 g 56.8 g 15.1 g
Crunchy muesli mix with dried fruit, sweetened 410 7.9 g 59.2 g 14.1 g
Durum wheat semolina 352 13.4 g 68.9 g 1.5 g
Durum wheat semolina, boiled 159 6.0 g 31.1 g 0.7 g
Durum wheat whole grain, boiled 184 7.7 g 32.5 g 1.2 g
Durum wheat whole grain, raw 346 14.4 g 60.9 g 2.3 g
Durum wheat wholemeal flour 346 14.4 g 60.9 g 2.3 g
Durum wheat wholemeal semolina 346 14.4 g 60.9 g 2.3 g
Durum wheat wholemeal semolina, boiled 156 6.5 g 27.5 g 1.1 g
Einkorn wheat flakes 337 13.9 g 58.9 g 2.9 g
Einkorn wheat whole grain, boiled 179 7.4 g 31.4 g 1.5 g
Einkorn wheat whole grain, raw 337 13.9 g 58.9 g 2.9 g
Einkorn wheat wholemeal flour 337 13.9 g 58.9 g 2.9 g
Emmer wheat flakes 342 13.1 g 63.3 g 2.3 g
Emmer wheat whole grain, boiled 182 7.0 g 33.8 g 1.2 g
Emmer wheat whole grain, raw 342 13.1 g 63.3 g 2.3 g
Emmer wheat wholemeal flour 342 13.1 g 63.3 g 2.3 g
Extruded cereals sweetened, unfilled, cinnamon flavoured 424 8.4 g 73.4 g 9.4 g
Extruded cereals sweetened, variously filled 481 7.0 g 63.7 g 21.1 g
Flour mix for bread gluten-free 342 4.1 g 78.2 g 0.7 g
Flour mix for cake gluten-free 347 1.8 g 82.9 g 0.5 g
Flour mix gluten-free 348 2.6 g 81.8 g 0.7 g
Flour mix low protein, gluten-free, low sodium 336 0.4 g 82.7 g 0.1 g
Gluten (from wheat) 394 80.6 g 13.5 g 1.9 g
Grain mix coarse meal 329 11.0 g 58.0 g 3.1 g
Grain mix coarse meal, boiled 50 1.7 g 8.8 g 0.5 g
Grain mix coarse meal, boiled, baked 56 1.9 g 9.8 g 0.5 g
Green spelt coarse meal 329 11.1 g 59.2 g 2.7 g
Green spelt coarse meal, boiled 50 1.7 g 8.9 g 0.4 g
Green spelt flour 321 10.4 g 59.2 g 2.0 g
Green spelt groats 329 11.1 g 59.2 g 2.7 g
Green spelt groats, boiled 92 3.1 g 16.4 g 0.7 g
Green spelt whole grain, boiled 173 5.8 g 31.2 g 1.3 g
Green spelt whole grain, raw 329 11.1 g 59.2 g 2.7 g
Maize boiled 88 2.3 g 16.6 g 1.0 g
Maize boiled, baked 99 2.6 g 18.6 g 1.1 g
Maize flour 330 8.7 g 62.8 g 2.8 g
Maize grits 330 8.7 g 62.8 g 2.8 g
Maize grits, boiled 52 1.4 g 10.0 g 0.5 g
Maize raw 336 8.7 g 62.8 g 3.8 g
Maize semolina 330 8.7 g 62.8 g 2.8 g
Maize semolina, boiled 123 3.2 g 23.5 g 1.1 g
Maize starch 348 0.4 g 85.9 g 0.1 g
Meat substitute containing gluten (seitan) 199 28.4 g 4.0 g 7.2 g
Meat substitute containing gluten, milk and soya 128 17.0 g 8.7 g 2.7 g
Millet boiled 139 4.7 g 26.8 g 1.2 g
Millet coarse meal 352 11.8 g 67.6 g 3.1 g
Millet coarse meal, boiled 45 1.5 g 8.5 g 0.4 g
Millet flour 378 11.6 g 71.6 g 4.3 g
Millet raw 352 11.8 g 67.6 g 3.1 g
Millet wholegrain flakes 352 11.8 g 67.6 g 3.1 g
Millet wholegrain flakes, boiled 67 2.2 g 12.8 g 0.6 g
Muesli basic mix (without dried fruit) unsweetened 376 14.8 g 45.6 g 12.3 g
Muesli mix with chocolate, gluten-free, sweetenend 414 7.1 g 60.5 g 14.7 g
Muesli mix with chocolate, sweetened 397 10.5 g 58.0 g 11.8 g
Muesli mix with dried fruit, gluten-free, sweetened 350 8.6 g 56.7 g 8.0 g
Muesli mix with dried fruit, sweetened 335 9.3 g 55.2 g 6.0 g
Muesli mix with dried fruit, unsweetened 327 9.0 g 55.9 g 4.9 g
Multigrain flakes 326 11.6 g 57.2 g 3.1 g
Oat bran flakes 371 15.6 g 53.3 g 7.7 g
Oat coarse meal 343 11.4 g 53.7 g 7.1 g
Oat coarse meal, boiled 62 2.1 g 9.6 g 1.3 g
Oat drink sweetened, flavoured 41 0.7 g 7.2 g 1.0 g
Oat drink unsweetened 29 0.7 g 4.0 g 1.0 g
Oat flakes 348 13.2 g 53.3 g 6.7 g
Oat flakes, boiled 66 2.5 g 10.0 g 1.3 g
Oat flour 360 14.2 g 53.2 g 7.2 g
Oat groats 351 15.9 g 53.3 g 5.8 g
Oat groats, boiled 66 3.0 g 10.0 g 1.1 g
Oat semolina 360 14.2 g 53.2 g 7.2 g
Oat whole grain, boiled 181 6.1 g 28.7 g 3.6 g
Oat whole grain, raw 343 11.4 g 53.7 g 7.1 g
Pearl barley 313 10.4 g 62.6 g 1.4 g
Pearl barley, boiled 114 3.8 g 22.9 g 0.5 g
Polenta (Maize semolina prepared with water, fat and salt) boiled 114 1.7 g 12.4 g 6.0 g
Popcorn salty 395 7.5 g 54.7 g 14.7 g
Popcorn sweet 406 6.0 g 64.4 g 12.6 g
Popcorn unsweetened 338 12.0 g 55.3 g 4.4 g
Puffed maize waffles salted 389 8.0 g 79.4 g 3.9 g
Puffed rice waffles chocolate coated 475 7.1 g 61.0 g 21.4 g
Puffed rice waffles salted 372 8.1 g 76.5 g 2.9 g
Puffed rice waffles unsalted 371 8.0 g 77.5 g 2.4 g
Quinoa puffed, unsweetened 380 9.0 g 75.7 g 3.3 g
Quinoa tricolore, boiled 104 3.8 g 17.1 g 1.7 g
Quinoa tricolore, raw 369 13.3 g 60.2 g 6.2 g
Quinoa white, boiled 104 3.5 g 16.9 g 1.8 g
Quinoa white, raw 361 12.6 g 59.7 g 6.3 g
Rice bran 380 14.1 g 17.2 g 20.8 g
Rice drink unsweetened 59 0.0 g 12.3 g 1.0 g
Rice flour 347 7.2 g 77.1 g 0.7 g
Rice grits, boiled 55 1.1 g 12.2 g 0.1 g
Rice mix with wild rice, boiled 133 3.6 g 27.3 g 0.8 g
Rice mix with wild rice, raw 360 9.6 g 73.4 g 2.3 g
Rice noodles boiled 91 1.9 g 20.4 g 0.2 g
Rice noodles raw 365 7.2 g 81.9 g 0.6 g
Rice parboiled, boiled 110 2.7 g 23.8 g 0.3 g
Rice parboiled, braised without fat 101 2.4 g 22.1 g 0.3 g
Rice parboiled, raw 333 8.1 g 72.1 g 1.0 g
Rice puffed, unsweetened 365 7.5 g 77.5 g 2.3 g
Rice semolina 347 7.2 g 77.1 g 0.7 g
Rice starch 344 0.8 g 85.0 g 0.1 g
Rye coarse meal 310 8.4 g 56.5 g 1.4 g
Rye coarse meal, boiled 47 1.3 g 8.5 g 0.2 g
Rye coarse meal, Type 1800 312 9.0 g 55.9 g 1.4 g
Rye coarse meal, Type 1800, boiled 47 1.4 g 8.4 g 0.2 g
Rye flakes 293 9.0 g 53.8 g 1.7 g
Rye flakes, boiled 50 1.5 g 9.1 g 0.3 g
Rye flour, Type 815 323 7.5 g 65.2 g 0.9 g
Rye flour, Type 997 321 7.7 g 63.7 g 1.1 g
Rye flour, Type 1150 319 8.0 g 61.7 g 1.1 g
Rye flour, Type 1370 318 8.9 g 59.2 g 1.2 g
Rye flour, Type 1740 315 9.0 g 57.5 g 1.3 g
Rye semolina 323 7.5 g 65.2 g 0.9 g
Rye whole grain, boiled 161 5.9 g 28.7 g 0.9 g
Rye whole grain, raw 302 11.0 g 53.8 g 1.7 g
Rye wholemeal flour 312 9.0 g 56.6 g 1.3 g
Soft wheat semolina 355 10.7 g 74.0 g 0.9 g
Soft wheat semolina, boiled 39 1.2 g 8.0 g 0.1 g
Spelt bran 270 17.1 g 18.2 g 5.9 g
Spelt coarse meal 338 14.9 g 58.7 g 2.4 g
Spelt coarse meal, boiled 51 2.3 g 8.9 g 0.4 g
Spelt flakes 337 14.3 g 58.8 g 2.5 g
Spelt flour, Type 630 352 13.2 g 68.4 g 1.4 g
Spelt flour, Type 812 352 13.7 g 67.6 g 1.6 g
Spelt flour, Type 1050 348 13.9 g 65.1 g 2.2 g
Spelt semolina 342 12.5 g 65.8 g 1.8 g
Spelt semolina, boiled 37 1.4 g 7.1 g 0.2 g
Spelt whole grain, boiled 177 7.5 g 31.1 g 1.2 g
Spelt whole grain, raw 337 14.3 g 58.8 g 2.5 g
Spelt wholemeal flour 335 13.4 g 60.1 g 2.3 g
Tortilla chips (Nachos) 471 6.0 g 61.9 g 21.2 g
Wheat bran 266 17.2 g 18.9 g 4.0 g
Wheat coarse meal 331 12.8 g 59.2 g 1.8 g
Wheat coarse meal, boiled 50 2.0 g 8.9 g 0.3 g
Wheat coarse meal, Type 1700 341 12.5 g 62.4 g 1.8 g
Wheat coarse meal, Type 1700, boiled 52 2.0 g 9.4 g 0.3 g
Wheat flakes 331 12.8 g 59.2 g 1.8 g
Wheat flakes, boiled 56 2.2 g 10.0 g 0.3 g
Wheat flour, Type 405 348 10.5 g 71.8 g 0.9 g
Wheat flour, Type 550 349 11.9 g 70.6 g 1.1 g
Wheat flour, Type 812 352 12.4 g 69.3 g 1.4 g
Wheat flour, Type 1050 352 13.1 g 67.9 g 1.7 g
Wheat flour, Type 1600 339 14.5 g 59.3 g 2.4 g
Wheat germ 324 28.5 g 24.5 g 8.3 g
Wheat gluten mix, dried product 404 72.7 g 14.3 g 5.6 g
Wheat groats 352 13.4 g 68.9 g 1.5 g
Wheat groats, boiled 98 3.7 g 19.2 g 0.4 g
Wheat middlings (dunst) 355 10.6 g 73.7 g 0.8 g
Wheat pops/wheat puffed, sweetened 372 9.3 g 76.5 g 1.8 g
Wheat puffed, unsweetened 368 15.4 g 67.5 g 2.0 g
Wheat starch 335 0.4 g 82.5 g 0.1 g
Wheat whole grain, boiled 176 6.8 g 31.6 g 0.9 g
Wheat whole grain, boiled, baked 226 8.8 g 40.5 g 1.2 g
Wheat whole grain, raw 331 12.8 g 59.2 g 1.8 g
Wheat wholemeal flour 339 12.8 g 61.8 g 1.8 g
White chocolate with puffed rice and crispies 522 6.4 g 60.2 g 28.2 g
White rice boiled 117 3.3 g 24.8 g 0.4 g
White rice braised without fat 111 2.4 g 24.4 g 0.2 g
White rice raw 351 7.9 g 77.1 g 0.6 g
White rice steamed 108 2.5 g 23.8 g 0.2 g
Whole milk chocolate with puffed rice and crispies 522 6.6 g 56.3 g 29.6 g
Wild rice boiled 140 5.1 g 28.4 g 0.4 g
Wild rice raw 363 13.1 g 73.4 g 1.0 g

Source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), version 4.0. CC BY 4.0.