Food content tables for

(non-dessert) GRAIN PRODUCTS

(Bread, Cereal, Grain-Chips,
Crackers, Pasta, Pancakes, etc.)

(sugarS, total carbS, fiber, net carbS,
fatS, proteinS, water
--- in GRAMs and PERCENTs)
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This Food-Content of GRAIN-PRODUCTS page

! Note !
More data may be added in tables below
and improved data may be added ---
if/when I re-visit this page.


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INTRODUCTION :

Below are tables of "nutrition facts" for the following (non-dessert) grain-products categories.

  • bread, rolls
  • cereal
  • (grain) chips
  • crackers
  • pancakes, waffles
  • pasta
  • popcorn
  • rice, couscous

The table data, in any row, below, comes from one of three sources.

  1. Actual "Nutrition Facts" labels from food packaging. These labels do not contain water content data, and frequently the data is imprecise.

  2. A gram counter book - "Dr. Atkins' New Carbohydrate Gram Counter" --- which, like essentially all gram-counter books, does not contain data on sugarS-content nor on water-content.

  3. The web site www.nutritiondata.com --- which (in 2006) contained suitably precise data on sugar-content and water-content, as well as the usual "Nutrition Facts" data.

    In fact, it contained data on types of sugars, fats, and proteins in each food.

In the tables, the numbers between less-than and greater-than signs --- namely <1>, <2>, <3> --- are used after the 'Product Name' (in the 1st column of the table) to indicate the source of the data in the row.

"Reference 2" (or "ref. 2" or "<2>") below refers to the book "Dr. Atkins' New Carbohydrate Gram Counter".

The last five columns in these tables (percent fiber, net-carbs, fats, proteins, moisture) add up to about 100% in most cases.

Since data on water content is not in "Nutrition Facts" labels nor in most gram counter books, some rows of the table do not have data on water-content (moisture).

(The percent-sugarS is included in the percent-net-carbs --- so do NOT include sugarS-percent if you are adding up the percentages to get an estimate of solids-content versus water-content.)


NOTE on UNIQUENESS of these TABLES :

These tables differ from tables in essentially all "gram counter" books in several ways.

  • Serving sizes are shown in grams --- rather than cups, tablespoons, piece-count, etc.

  • This allows for computation of PERCENT-content ("intensity") of the basic nutrients of food labels --- sugarS, fiber, net-carbs, fats, proteins.

    This, in turn, allows us to better compare foods and food-groups for their relative contribution of these nutrients.

    In other words, by using percentages, we get rid of the variablity due to different serving sizes.

  • Many gram-counter books present only two or three of the five "Nutrition Facts" components --- sugarS, fiber, net-carbs (carbs-minus-fiber-carbs), fats, proteins.

  • These tables show both sugars and net-carbs. This allows you to see how much of the net-carbs is due to sugars.

  • Water (moisture) content is presented.

  • We can use this data to "take the water out the picture" --- that is, we can calculate the percent of sugar/fiber/net-carbs/fats/proteins based on the dry weight of the food.

    This would REALLY "normalize" the data and provide for "apples to apples" comparisons, so to speak, of different foods and food groups.

The PERCENT-content data of these tables (and the observations made based upon those percentages) distinguish this site from the www.nutritiondata.com site.


NOTES on macronutrient aspects
of GRAIN PRODUCTS:

You will see from the tables below that grain products --- like breads, crackers, chips, cereals, etc. --- are very high in net-carbs [starchs + sugars].

Even the low-sugar breads are high in net-carbs, because of all the starches in grain products.

Since the body is very good at converting starches and sugars into fats, if you are in an initial stage of trying to lose weight, you will be doing yourself a big favor if you cut back on grain products.

And, of course, you should really avoid grain products that are covered with sugar or syrup --- such as cakes, donuts, sweet rolls, pop tarts, etc.

It would be good if you can visualize just how nutrient-poor foods like donuts and sweet rolls are --- and react with a Yechh! --- at the thought of highly-processed flour (with essentially no remaining nutrients or fiber), covered in sugary-goo that has no nutrients either.


NOTE the unusually precise data for the "ak-mak" Bakeries Crackers below.

"ak-mak" presents most gram figures to 3-digits --- and some to 2-digits.

Many companies seem to like to present only one-digit of precision, for grams less than 10 --- so that they can present a fractional number of fat-grams as zero.

This is almost surely because so many food shoppers have been propagandized into believing that they should minimize only fat.

It appears that the nutritionists, and even doctors, promoting this propaganda seem to have missed the sections of their schooling that would have told them that the human body is not that dumb.

The human body (the liver) is quite capable of converting "net-carbs" [ = sugar + starch ] into fat.

In any case, it would be much more socially responsible if food packagers would provide the grams to 2-digit accuracy in the "Nutrition Facts" on their packages --- and to 3-digits if the serving-size is less than 1 oz (28.35 grams), say.

This 2- to 3-digit requirement would make honest-people out of those manufacturers/packagers who use unrealistically small serving-sizes in their "Nutrition Facts", so that they can round fat grams (and sometimes sugar grams) down to zero.

Since "processed food" manufacturers cannot seem to bring themselves to be socially responsible, even when the health of children is at stake, it appears that Congress should pass laws closing this loop-hole in "Nutrition Facts" reporting.


Some Usage Notes for these tables:

In the tables, "g" denotes grams.

"NA" means the data is not available from the source --- such as from a "Nutrition Facts" label or a gram-counter book.

In many web browsers, when you hold the mouse cursor (pointer) over a cell in these tables, a pop-up will tell you what type of data the cell contains --- NetCarb-grams, Percent-SugarS, or whatever.

This helps when the table heading is not in view.

For more information to augment these tables, see the Additional Data Sources section below the tables.

1.
Product name
2.
Serving Size
3.
Sugars (g)
4.
Fiber (g)
5.
Total carbs (g)
6.
Net carbs (g)
7.
Total fats (g)
8.
Protein (g)
9.
% SugarS
10.
% Fiber
11.
% Net Carbs
12.
% Fats
13.
% Protein
14.
% Moisture
Bread, "Whole Grain" [LaBrea Bakery] <1> 57 g
(2 oz. , 1/9 loaf)
2 3 32 29 1.5 5 4% 5% 51% 3% 9% NA
"Crescent Dinner ROLLS", dough, refrigerated [Pillsbury] <1> 48 g
(1 dinner roll)
4 < 1 20 19 10 3 8% < 2% 40% 21% 6% NA
Pita, white, typical <2> ? g
(6.5 in. diameter)
NA 1.3 33.4 32.1 0.7 5.5 *?% *?% *?% *?% *?% NA
1.
Product name
2.
Serving Size
3.
Sugars (g)
4.
Fiber (g)
5.
Total carbs (g)
6.
Net carbs (g)
7.
Total fats (g)
8.
Protein (g)
9.
% SugarS
10.
% Fiber
11.
% Net Carbs
12.
% Fats
13.
% Protein
14.
% Moisture
All-Bran, Original [Kellogg's] <1> 31 g
(1.1 oz. , 1/2 cup)
6 10 25 12 1 4 19% 32% 42% 3% 13% NA
Apple Jacks [Kellogg's] <1> 33 g
(1.2 oz. , 1 cup)
16 1 30 29 0.5 1 48% 3% 88% 1% 3% NA
Cheerios, toated whole oat [General Mills] <1> 30 g
(1 cup)
1 3 22 19 2 3 3% 10% 3% 63% 10% NA
Cinnamon Toast Crunch [General Mills] <1> 30 g
(3/4 cup)
10 1 24 23 3.5 1 33% 3% 77% 12% 3% NA
Cocoa Puffs [General Mills] <1> 27 g
(3/4 cup)
12 1 23 22 1.5 1 44% 4% 81% 5% 4% NA
Cocoa Puffs, Reduced Sugar [General Mills] <1> 28 g
(3/4 cup)
3 1 23 22 1.5 1 11% 4% 79% 5% 4% NA
Corn Chex [General Mills] <1> 31 g
(1 cup)
3 1 26 25 0.5 2 10% 3% 81% 2% 6% NA
Corn Flakes [Kellogg's] <1> 28 g
(1.0 oz. , 1 cup)
2 1 24 23 0 2 7% 4% 82% 0% 7% NA
Fiber One [General Mills] <1> 30 g
(1/2 cup)
0 14 25 11 1 2 0% 47% 37% 3% 7%
Frosted Flakes [Kellogg's] <1> 31 g
(1.1 oz. , 3/4 cup)
12 1 28 27 0 1 39% 3% 87% 0% 3% NA
Frosted Mini Wheats [Kellogg's] <1> 59 g
(2.1 oz. , ~24 biscuits)
12 6 48 42 1 6 20% 10% 71% 2% 10% NA
Froot Loops [Kellogg's] <1> 32 g
(1.1 oz. , 1 cup)
15 1 28 27 1 1 47% 3% 84% 3% 3% NA
Froot Loops, 1/3 less sugar [Kellogg's] <1> 32 g
(1.1 oz. , 1.25 cup)
10 1 28 27 1 2 31% 3% 84% 3% 6% NA
Grape Nuts [Post] <1> 58 g
(1/2 cup)
5 6 47 41 1 7 9% 10% 71% 2% 12% NA
Grape Nuts Flakes [Post] <1> 29 g
(3/4 cup)
4 3 24 21 1 3 14% 10% 72% 3% 10% NA
Honey Bunches of Oats [Post] <1> 30 g
(3/4 cup)
6 2 25 23 1.5 2 20% 7% 77% 5% 7% NA
Muesli, with Dates, Raisins, Almonds [Harris Teeter] <1> 55 g
(2/3 cup)
15 8 42 34 3 5 27% 15% 62% 5% 9% NA
Multi-Grain "Heritage Flakes" [Nature's Path] <1> 30 g
(3/4 cup)
4 6 23 17 1 4 13% 20% 57% 3% 13% NA
OAT BRAN, hot cereal [Quaker] <1> 40 g
(1/2 cup)
1 6 25 19 3 7 2% 15% 48% 8% 18% NA
"Quick 1-minute OATS" [Quaker] <1> 40 g
(1/2 cup)
1 4 27 23 3 5 3% 10% 58% 8% 13% NA
"Irish OATMEAL, steel cut, 100% whole grain" [John McCann's] <1> 40 g
(1/4 cup dry)
0 4 26 22 2 4 0% 10% 55% 5% 10% NA
"Scottish Porridge OATS, chewy, 100% whole grain" [Old Wessex Ltd.] <1> 40 g
(1.4 oz. , 1/2 cup)
0 4 27 23 3 6 0% 10% 57% 7% 15% NA
7 Whole Grain Puffs [Kashi] <1> 19 g
(0.67 oz. , 1 cup)
0 1 15 14 0.5 2 0% 5% 74% 3% 11% NA
Whole-Wheat flakes & Flaxseed Toasted Cereal ["Uncle Sam" brand of U.S. Mills Inc.] <1> 55 g
(3/4 cup)
< 1 10 38 28 5 7 < 2% 18% 51% 10% 13% NA
WHEAT GERM, Untoasted [Hodgson Mill] <1> 15 g
(2 tbsp)
1 2 8 6 1 4 7% 13% 40% 7% 27% NA
RAISIN BRAN [Kellogg's] <1> 59 g
(2.1 oz. , 1 cup)
19 7 45 38 1.5 5 32% 12% 64% 3% 8% NA
Rice Chex [General Mills] <1> 30 g
(1.25 cups)
2 1 26 25 0.5 2 7% 3% 83% 2% 7% NA
Rice Krispies [Kellogg's] <1> 33 g
(1.2 oz. , 1.25 cup)
3 0 29 29 0 2 9% 0% 88% 0% 6% NA
Shredded Wheat, Spoon Size [Post] <1> 49 g
(1 cup)
0 6 40 34 1 6 0% 12% 69% 2% 12% NA
Smart Start, Original [Kellogg's] <1> 60 g
(2.1 oz. , 1.25 cups)
17 5 46 41 3 7 28% 8% 68% 5% 12% NA
Special K [Kellogg's] <1> 31 g
(1.1 oz. , 1 cup)
4 < 1 22 21 0 7 13% <3% 68% 0% 23% NA
Total [General Mills] <1> 30 g
(3/4 cup)
5 3 23 20 0.5 2 17% 10% 67% 2% 3% NA
Trix [General Mills] <1> 30 g
(1 cup)
13 1 26 25 1.5 1 43% 3% 83% 5% 3% NA
Wheat Chex [General Mills] <1> 47 g
(3/4 cup)
5 5 38 33 1 5 11% 11% 70% 2% 11% NA
Wheaties [General Mills] <1> 27 g
(3/4 cup)
4 3 22 19 0.5 3 15% 11% 70% 2% 11% NA
1.
Product name
2.
Serving Size
3.
Sugars (g)
4.
Fiber (g)
5.
Total carbs (g)
6.
Net carbs (g)
7.
Total fats (g)
8.
Protein (g)
9.
% SugarS
10.
% Fiber
11.
% Net Carbs
12.
% Fats
13.
% Protein
14.
% Moisture
CHIPS, Tortilla, blue corn [Utz "Natural"] <1> 28 g
(1 oz. , ~8 chips)
0 1 19 18 6 2 0% 4% 64% 21% 7% NA
CHIPS, Tortilla, blue corn [Tostitos "Natural"] <1> 28 g
(1 oz. , ~6 chips)
0 1 19 18 6 2 0% 4% 64% 21% 7% NA
CHIPS, Corn [Fritos "Original"] <2> ? g
(20 pieces)
NA 0.6 9.4 8.8 6.3 1.3 *?% *?% *?% *?% *?% NA
1.
Product name
2.
Serving Size
3.
Sugars (g)
4.
Fiber (g)
5.
Total carbs (g)
6.
Net carbs (g)
7.
Total fats (g)
8.
Protein (g)
9.
% SugarS
10.
% Fiber
11.
% Net Carbs
12.
% Fats
13.
% Protein
14.
% Moisture
CRACKERS, Vinta" by Dare Foods, 8 grains & seeds <1> 13 g
(2 crackers)
1 0 8 8 3 1 8% 0% 62% 23% 8% NA
CRACKERS, ak-mak Bakeries, stone ground whole wheat w. sesame seeds <1> 28.35 g
(1 oz. , ~5 crackers)
2.28 3.5 19 15.5 2.27 4.61 8% 12% 55% 8% 16% NA
CRACKERS, "Sesmark Sesame Thins" <1> 30 g
(~9 crackers)
0 1 15 14 9 3 0% 3% 47% 30% 10% NA
1.
Product name
2.
Serving Size
3.
Sugars (g)
4.
Fiber (g)
5.
Total carbs (g)
6.
Net carbs (g)
7.
Total fats (g)
8.
Protein (g)
9.
% SugarS
10.
% Fiber
11.
% Net Carbs
12.
% Fats
13.
% Protein
14.
% Moisture
PANCAKE & WAFFLE mix [Aunt Jemima] <1> 45 g
(1/3 cup)
5 1 34 33 0.5 4 11% 2% 73% 1% 9% NA
WAFFLE, ... <2> ? g
(1/2 cup)
NA ? ? ? ? ? *?% *?% *?% *?% *?% NA
1.
Product name
2.
Serving Size
3.
Sugars (g)
4.
Fiber (g)
5.
Total carbs (g)
6.
Net carbs (g)
7.
Total fats (g)
8.
Protein (g)
9.
% SugarS
10.
% Fiber
11.
% Net Carbs
12.
% Fats
13.
% Protein
14.
% Moisture
PASTA, Ziti, Durum Wheat Semolina [Barilla brand] <1> 56 g
(2 oz. , ~1/8 box)
1 2 42 40 1 7 2% 4% 71% 2% 13% NA
PASTA, Matzo Ball mix <1> 16 g
(2 tbsp)
0 1 11 10 0 1 0% 6% 63% 2% 13% NA
SPAGHETTI, Spelt, "Whole Grain", Organic ["VitaSpelt" brand] <1> 57 g
(2 oz. , 1/5 pkg)
4 5 40 35 1.5 8 7% 9% 61% 3% 14% NA
SPAGHETTI, Durum Semolina ["Mueller's" brand] <1> 56 g
(2 oz. , 1/8 box)
2 2 41 39 1 7 4% 4% 70% 2% 13% NA
1.
Product name
2.
Serving Size
3.
Sugars (g)
4.
Fiber (g)
5.
Total carbs (g)
6.
Net carbs (g)
7.
Total fats (g)
8.
Protein (g)
9.
% SugarS
10.
% Fiber
11.
% Net Carbs
12.
% Fats
13.
% Protein
14.
% Moisture
POPCORN, microwave [Smart Balance] <1> 28 g
(2 tbsp unpopped, 4 cup popped)
0 4 18 14 4.5 3 0% 14% 50% 16% 11% NA
POPCORN, ... <2> ? g
(1 small)
NA ? ? ? ? ? *?% *?% *?% *?% *?% NA
1.
Product name
2.
Serving Size
3.
Sugars (g)
4.
Fiber (g)
5.
Total carbs (g)
6.
Net carbs (g)
7.
Total fats (g)
8.
Protein (g)
9.
% SugarS
10.
% Fiber
11.
% Net Carbs
12.
% Fats
13.
% Protein
14.
% Moisture
RICE, brown, long grain, organic, ["Florida Sem-Chi" by Florida Crystals Inc.] <1> 45 g
(1/4 cup)
0 1 35 34 1 4 0% 2% 76% 2% 9% NA
RICE, brown, whole grain ["Uncle Ben's Original"] <1> 47 g
(1/4 cup)
0 2 35 33 1.5 5 0% 4% 70% 3% 11% NA
COUSCOUS Mix, Mediterranean Curry ["Near East" brand] <1> 56 g
(2 oz. , 1/3 cup)
3 3 42 39 0.5 7 5% 5% 70% 1% 12% NA

DATA SOURCES --- and
ADDITIONAL DATA SOURCES :

Most of the data for these tables comes from either

  1. the "Nutrition Facts" labels on food packages

  2. "gram counter" books like "Dr. Atkins' New Carbohydrate Gram Counter", or

  3. the web site www.nutritiondata.com .

"<1>" with the 'Product Name', in column 1 of the tables, indicates that the data comes from a "Nutrition Facts" label.

"<2>" in column 1 indicates the data comes from the Atkins Gram Counter book.

"<3>" in column 1 indicates the data comes from the web site www.nutritiondata.com.

Much of the data from 'nutritiondata.com' comes from U.S. Department of Agriculture studies of 'macronutrients' --- at the USDA FNIC (Food and Nutrition Information Center).

Since the data in reference <3> is the most complete and the most precise, we use that data wherever possible.

But to corroborate that data (or at least indicate that it is "in the ballpark"), we include data from "Nutrition Facts" labels and data from the Atkins Gram Counter book.

Note, however, that

  1. The Atkins book did NOT break out "sugars" grams from "net carbs" --- apparently because Atkins knows that research has shown that starches and sugars contribute equally to weight-gain, even though sugars are converted to triglycerides and fat somewhat more quickly than starch.

    So there is no "sugars" data in the rows marked with a "<2>".

  2. The Atkins book, like essentially all gram counter books, did NOT provide the serving size in grams --- instead leaving the size in cups or tablespoons or a piece-count.

    In most cases, estimates have to be made of the number of grams in the sample/serving size, in order to calculate percentages.

    Hence, we use "est." in the serving size (column 2) to indicate when an estimate was used to compute the percentages in rows marked with a "<2>".

    And we use an asterisk (*) in front of the percentages, to indicate that an estimated gram-size of the serving was used to compute the percentage.


NOTE that the accuracy of these tables is not guaranteed --- especially since the data may come from sources that may, in fact, be in error --- for example, typographical errors (theirs or mine).

(Also, data from food labels, such as fat grams, may be truncated-to-zero due to the manufacturer/packager choosing a small serving size and/or an "aggressive rounding" method.)

FURTHERMORE, the 'nutritiondata.com' site may eventually become 'monetized' and become a nuisance to navigate --- and may no longer have the 'food content' data that was there in 2006.

Also, it may be a long time (years or never) before I get back to this page to add more (and better) data.

So here are some links to WEB SEARCHES for additional data on 'basic food contents' of GRAIN PRODUCTS.

Also, you can go to suitable Wikipedia pages and follow links from there, such as

Bottom of this
food-content of (non-dessert) GRAIN PRODUCTS page (Bread, Cereal, Pasta, Crackers, Pancakes, etc.).

To return to a previously visited web page location, click on the Back button of your web browser --- a sufficient number of times. OR, use the History-list option of your web browser.

OR ...

< Go to Top of this page, above. >

Or simply scroll up toward the top of this page.


Page history:

Page was created 2006 Jun 22.

Page was changed 2021 Jan 04.
(Added css and javascript to try to handle text-size for smartphones, esp. in portrait orientation. Reformatted and revised some text. Added some WEB SEARCH and Wikipedia links.)