Examples of the nutritional value of whole grains
Values are given per 100 g of raw product. For comparison purposes, the refined counterpart of whole grain flour and wild rice are also included.
Nutritional Value (/100 g raw) |
Unit |
White wheat flour, unenriched1 |
Whole grain wheat flour1 |
Brown rice2 |
Oats1 |
Buckwheat3 |
Whole grain barley3 |
Wild rice1 |
White rice, unenriched1 |
---|---|---|---|---|---|---|---|---|---|
Energy |
kcal |
364 |
340 |
357 |
389 |
335 |
334 |
357 |
365 |
Protein |
g |
10.3 |
13.2 |
8.3 |
16.9 |
11.1 |
10.6 |
14.7 |
7.1 |
Total fat |
g |
1 |
2.5 |
2.6 |
6.9 |
2 |
2.1 |
1.1 |
0.66 |
Carbohydrates |
g |
73.6a |
61.3a |
73.5 |
55.7a |
65.3 |
60.8 |
68.7a |
78.7a |
Fibre |
g |
2.7 |
10.7 |
3 |
10.6 |
5.8 |
14.8 |
6.2 |
1.3 |
Calcium |
mg |
15 |
34 |
12 |
54 |
18 |
50 |
21 |
28 |
Iron |
mg |
1.2 |
3.6 |
1.3 |
4.7 |
3.8 |
6 |
2 |
0.8 |
Magnesium |
mg |
22 |
137 |
157 |
177 |
180 |
91 |
177 |
25 |
Phosphorus |
mg |
108 |
357 |
300 |
523 |
320 |
380 |
433 |
115 |
Potassium |
mg |
107 |
363 |
250 |
429 |
460 |
4 |
427 |
115 |
Sodium |
mg |
2 |
2 |
4.5 |
2 |
1 |
0.5 |
7 |
5 |
Zinc |
mg |
0.7 |
2.6 |
0.8 |
4 |
2.5 |
3.3 |
6 |
1.1 |
Thiamin (B1) |
mg |
0.1 |
0.5 |
0.3 |
0.8 |
0.4 |
0.3 |
0.1 |
0.07 |
Riboflavin (B2) |
mg |
0.04 |
0.2 |
0.03 |
0.1 |
0.1 |
0.1 |
0.3 |
0.05 |
Niacin (B3) |
mg |
1.3 |
5 |
0.3 |
1 |
3.5 |
n/a |
6.7 |
1.6 |
Vit. B6 |
mg |
0.04 |
0.4 |
0.3 |
0.1 |
0.4 |
0.6 |
0.4 |
0.2 |
Folate |
DFE |
26 |
44 |
49 |
56 |
40 |
50 |
95 |
8 |
aUSDA carbohydrate content values (referred as carbohydrate by difference) also include fibre content. In the Dutch and Norwegian nutrient databases fibre is not included in carbohydrate content
Originally published | 10 Mar 2021 |
Knowledge service | Metadata | Health Promotion Knowledge Gateway | Risk factors of non-communicable diseases | Whole grain |
Digital Europa Thesaurus (DET) | health policy |