This is a chart showing nutritional values of various grains and other foods used like grains. For each food you'll see values for 100 grams (meaning the number is a percentage) and values for one cup (which varies in weight), if available. Amounts are in grams. Foods are raw and dry, unless stated otherwise.
Information comes from the USDA Nutrient Database, unless stated otherwise. Not all items had values by volume. A few don't list fiber (which is part of the total carb value). The USDA tests a few examples of each food and averages them. Values will vary based on the crop and processing. Also, some of the items had several versions, usually related to fat content, and I didn't list them all. Some of these foods have a tremendous amount of fat; with others, it doesn't matter so much. Removing fat will increase the amounts of carbs and protein proportionately.
Foods below are sorted by Net Carbs, from lowest to highest, by percentage. The fiber content of carbohydrate does not affect blood sugar so it is subtracted from total carb counts to create net carbs aka usable carbs. This is the carb count people use for lowcarb or diabetic diets.
I am including some whole food products because this will be the nutritional value of making meal at home. Commercial flours very often have much of the fat removed and sometimes fiber.
| Food |
Protein
|
Fat
|
Total Carbs
|
Fiber
|
Net Carbs
|
1 cup = g
|
Protein
|
Fat
|
Total Carbs
|
Fiber
|
Net Carbs
|
Food Family | Notes |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
|
per 100 grams
|
per cup
|
||||||||||||
| Flaxseed |
18.29
|
42.16
|
28.88
|
27.3
|
1.58
|
168
|
30.73
|
70.83
|
48.52
|
45.9
|
2.62
|
Linaceae (Flax) (related to nothing) | 23% of total weight is omega-3 EFA |
| Almond flour, full fat |
20.83
|
50
|
16.67
|
12.5
|
4.17
|
96
|
20
|
48
|
16
|
12
|
4
|
Rosaceae (Roses) | Now Foods brand, from packaging. Bob's Red Mill brand is similar |
| Hazelnuts or filberts |
14.95
|
60.75
|
16.70
|
9.7
|
7.00
|
75
|
11.21
|
45.56
|
12.53
|
7.3
|
5.23
|
Corylaceae (Hazel) | Per cup is for ground, full fat |
| Sesame seeds, whole, dried |
17.73
|
49.67
|
23.45
|
11.8
|
11.65
|
144
|
25.53
|
71.52
|
33.77
|
17.0
|
16.77
|
Pedaliaceae (Sesame) | |
| Wheat gluten |
75.16
|
1.85
|
13.79
|
0.6
|
13.19
|
120
|
90.19
|
2.22
|
16.55
|
0.72
|
15.83
|
Poaceae (grass): Triticeae (gluten) | Not the same as high gluten flour. USDA doesn't give g/cup, info is from Bob's Red Mill package |
|
Peanut flour, defatted
|
52.20
|
0.55
|
34.70
|
15.8
|
18.90
|
60
|
31.32
|
0.33
|
20.82
|
9.5
|
11.32
|
Leguminosae (Peas, Beans, Legumes): Aeschynomeneae (peanut) | |
|
Soy flour, defatted
|
45.51
|
8.90
|
34.93
|
16.0
|
18.93
|
105
|
47.79
|
9.35
|
36.68
|
16.8
|
19.88
|
Leguminosae (Peas, Beans, Legumes): Phaseolae | Same subfamily as peas and most beans |
| Cocoa, dry powder, unsweetened |
19.60
|
13.70
|
54.30
|
33.2
|
21.10
|
86
|
16.86
|
11.78
|
46.70
|
28.6
|
18.10
|
Sterculiaceae (related only to kola nut) | Dutch cocoa has slightly less fiber & protein; same total carbs & fat |
| Coconut flour |
19.3
|
8.7
|
64.8
|
38.5
|
26.3
|
-
|
-
|
-
|
-
|
-
|
-
|
Arecaceae (Palmae Palms) | Tropical Traditions organic coconut flour, from packaging. Nuilife brand almost identical |
| Food |
Protein
|
Fat
|
Total Carbs
|
Fiber
|
Net Carbs
|
1 cup = g
|
Protein
|
Fat
|
Total Carbs
|
Fiber
|
Net Carbs
|
Food Family | Notes |
|
per 100 grams
|
per cup
|
||||||||||||
| Sunflower seed flour, partially defatted |
48.06
|
1.61
|
35.83
|
5.2
|
30.63
|
64
|
30.76
|
1.03
|
22.93
|
3.3
|
19.63
|
Asteraceae, (Compositae Daisies) | |
| Sesame flour, partially defatted |
40.32
|
11.89
|
35.14
|
-
|
35.14
|
-
|
-
|
-
|
-
|
-
|
-
|
Pedaliaceae (Sesame) | Fiber content unknown |
| Cottonseed flour, partially defatted |
40.96
|
6.20
|
40.54
|
3.0
|
37.54
|
94
|
38.50
|
5.83
|
38.11
|
2.8
|
35.31
|
Malvaceae (Mallow) | |
|
Chickpea flour (besan)
|
22.39
|
6.69
|
57.82
|
10.8
|
47.02
|
92
|
20.60
|
6.15
|
53.19
|
9.9
|
43.29
|
Leguminosae (Peas, Beans, Legumes): Cicereae (chickpea) | |
| Carob flour |
4.62
|
0.65
|
88.88
|
39.8
|
49.08
|
103
|
4.76
|
0.67
|
91.55
|
41.0
|
50.55
|
Caesalpinaceae | Sometimes considered a legume |
| Food |
Protein
|
Fat
|
Total Carbs
|
Fiber
|
Net Carbs
|
1 cup = g
|
Protein
|
Fat
|
Total Carbs
|
Fiber
|
Net Carbs
|
Food Family | Notes |
|
per 100 grams
|
per cup
|
||||||||||||
| Acorn flour, full fat |
7.49
|
30.17
|
54.65
|
-
|
54.65
|
-
|
-
|
-
|
-
|
-
|
-
|
Fagaceae (Beech, Oak) | Fiber content unknown |
|
Oats |
16.89 |
6.90 |
66.27 |
10.6 |
55.67
|
156
|
26.35
|
10.76
|
103.38
|
16.5
|
86.88
|
Poaceae (grass): Avena (oats) | Most oats are contaminated with wheat, though they don't have gluten themselves |
|
Amaranth
|
14.45
|
6.51
|
66.17
|
9.3
|
56.87
|
195
|
28.18
|
12.69
|
129.03
|
18.1
|
110.93
|
Amaranthaceae (pigweed) | |
| Quinoa |
14.12
|
6.07
|
64.16
|
7.0
|
57.16
|
170
|
24.00
|
10.32
|
109.07
|
11.9
|
97.17
|
Chenopodeaceae (Goosefoot) | Same family as beets/chard |
|
Triticale flour, whole-grain
|
13.18
|
1.81
|
73.14
|
14.6
|
58.54
|
130
|
17.13
|
2.35
|
95.08
|
19.0
|
76.08
|
Poaceae (grass): Triticeae (gluten) | Hybrid of wheat and rye |
|
Oat flour |
14.66
|
9.12
|
65.70
|
6.5
|
59.20
|
-
|
-
|
-
|
-
|
-
|
-
|
Poaceae (grass): Avena (oats) | Most oats are contaminated with wheat, though they don't have gluten themselves. Appears to have about 140 g/cup |
| Food |
Protein
|
Fat
|
Total Carbs
|
Fiber
|
Net Carbs
|
1 cup = g
|
Protein
|
Fat
|
Total Carbs
|
Fiber
|
Net Carbs
|
Food Family | Notes |
|
per 100 grams
|
per cup
|
||||||||||||
|
Spelt |
14.57
|
2.43
|
70.19
|
10.7
|
60.20
|
174
|
25.35
|
4.23
|
122.13
|
18.6
|
103.53
|
Poaceae (grass): Triticeae (gluten) | |
| Wheat flour, whole-grain |
13.70
|
1.87
|
72.57
|
12.2
|
60.37
|
120
|
16.44
|
2.24
|
87.08
|
14.6
|
72.48
|
Poaceae (grass): Triticeae (gluten) | |
| Buckwheat flour, whole-groat |
12.62
|
3.10
|
70.59
|
10.0
|
60.59
|
120
|
15.14
|
3.72
|
84.71
|
12.0
|
72.71
|
Polygonaceae (Knotweed) | Same family as rhubarb/sorrel |
| Kamut |
14.70
|
2.20
|
70.38
|
9.1
|
61.28
|
186
|
27.34
|
4.09
|
130.91
|
16.9
|
114.01
|
Poaceae (grass): Triticeae (gluten) | |
| Barley, pearled |
9.91
|
1.16
|
77.72
|
15.6
|
62.12
|
200
|
19.82
|
2.32
|
155.44
|
31.2
|
124.24
|
Poaceae (grass): Triticeae (gluten) | |
|
Rye flour, medium
|
9.39
|
1.77
|
77.49
|
14.6
|
62.89
|
102
|
9.58
|
1.81
|
79.04
|
14.9
|
64.14
|
Poaceae (grass): Triticeae (gluten) | |
| Millet |
11.02
|
4.22
|
72.85
|
8.5
|
64.35
|
200
|
22.04
|
8.44
|
145.70
|
17.0
|
128.70
|
Poaceae (grass): Paniceae (millet) | |
| Barley flour |
10.50
|
1.60
|
74.52
|
10.1
|
64.42
|
148
|
15.54
|
2.37
|
110.29
|
14.9
|
95.39
|
Poaceae (grass): Triticeae (gluten) | |
| Buckwheat groats, roasted (kasha) |
11.73
|
2.71
|
74.95
|
10.3
|
64.65
|
164
|
19.24
|
4.44
|
122.92
|
16.9
|
106.02
|
Polygonaceae (Knotweed) | Same family as rhubarb/sorrel |
| Teff |
13.30
|
2.38
|
73.13
|
8.0
|
65.13
|
193
|
25.67
|
4.59
|
141.14
|
15.4
|
125.74
|
Poaceae (grass): Eragrostideae | |
| Sorghum |
11.30
|
3.30
|
74.63
|
6.3
|
68.33
|
192
|
21.70
|
6.34
|
143.29
|
12.1
|
131.19
|
Poaceae (grass): Andropogoneae | |
| Wild rice |
14.73
|
1.08
|
74.90
|
6.2
|
68.70
|
160
|
23.57
|
1.73
|
119.84
|
9.9
|
109.94
|
Poaceae (grass): Oryzae (rice) | |
| Chestnut Flour |
6.55
|
3.67
|
78.0
|
9.2
|
68.8
|
-
|
-
|
-
|
-
|
-
|
-
|
Fagaceae (Beech, Oak) | Colossal brand, from website |
| Cornmeal, whole-grain, yellow |
8.12
|
3.59
|
76.89
|
7.3
|
69.59
|
122
|
9.91
|
4.38
|
93.81
|
8.9
|
84.91
|
Poaceae (grass): Andropogoneae | |
| Food |
Protein
|
Fat
|
Total Carbs
|
Fiber
|
Net Carbs
|
1 cup = g
|
Protein
|
Fat
|
Total Carbs
|
Fiber
|
Net Carbs
|
Food Family | Notes |
|
per 100 grams
|
per cup
|
||||||||||||
| Rice flour, brown |
7.23
|
2.78
|
76.48
|
4.6
|
71.88
|
158
|
11.42
|
4.39
|
120.84
|
7.3
|
113.54
|
Poaceae (grass): Oryzae (rice) | |
| Wheat flour, white, all-purpose, unenriched |
10.33
|
0.98
|
76.31
|
2.7
|
73.61
|
125
|
12.91
|
1.23
|
95.39
|
3.4
|
91.99
|
Poaceae (grass): Triticeae (gluten) | |
| Rice, brown, long-grain |
7.94
|
2.92
|
77.24
|
3.5
|
73.74
|
185
|
14.69
|
5.40
|
142.89
|
6.5
|
136.39
|
Poaceae (grass): Oryzae (rice) | |
| Cornmeal, degermed, unenriched, yellow |
7.25
|
1.79
|
79.15
|
4.0
|
75.15
|
159
|
11.53
|
2.85
|
125.85
|
6.4
|
119.45
|
Poaceae (grass): Andropogoneae | |
| Rice, white, short-grain |
6.50
|
0.52
|
79.15
|
2.8
|
76.35
|
200
|
13.00
|
1.04
|
158.30
|
5.6
|
152.70
|
Poaceae (grass): Oryzae (rice) | |
| Potato flour |
6.90
|
0.34
|
83.10
|
5.9
|
77.20
|
160
|
11.04
|
0.54
|
132.96
|
9.4
|
123.56
|
Solanaceae (Nightshades) | |
| Rice flour, white |
5.95
|
1.42
|
80.13
|
2.4
|
77.73
|
158
|
9.40
|
2.24
|
126.61
|
3.8
|
122.81
|
Poaceae (grass): Oryzae (rice) | |
| Food |
Protein
|
Fat
|
Total Carbs
|
Fiber
|
Net Carbs
|
1 cup = g
|
Protein
|
Fat
|
Total Carbs
|
Fiber
|
Net Carbs
|
Food Family | Notes |
|
per 100 grams
|
per cup
|
||||||||||||
|
Arrowroot flour
|
0.30
|
0.10
|
88.15
|
3.4
|
84.75
|
128
|
0.38
|
0.13
|
112.83
|
4.4
|
108.43
|
Taccaceae (order: Liliales (lilies)) | |
| Tapioca, pearl |
0.19
|
0.02
|
88.69
|
0.9
|
87.79
|
152
|
0.29
|
0.03
|
134.81
|
1.4
|
133.71
|
Euphorbiaceae | From the yuca plant |
| Cornstarch |
0.26
|
0.05
|
91.27
|
0.9
|
90.37
|
128
|
0.33
|
0.06
|
116.83
|
1.2
|
115.63
|
Poaceae (grass): Andropogoneae | |