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Dataset | 10 Mar 2021

Nutritional value of whole grains

Whole Grain

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

1 USDA National Nutrient Database for Standard Reference

2 Dutch Food Composition Data

3 Norwegian Food Composition Table