Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

Healthiest Grains

The most nutrient-dense of the grains we cover is corn flakes (70/100). Lowest in calories: bulgur (83 kcal per 100 g). Most protein: oats (17 g per 100 g). Whole grains keep the fiber, magnesium and iron that refining removes. Here is how common grains compare.

  1. #1

    Corn flakes

    384 kcal per 100 g

    70

    Fortified with iron, Low in fiber

  2. #2

    Bulgur

    83 kcal per 100 g

    51

    4.5 g fiber per 100 g

  3. #3

    Quinoa

    120 kcal per 100 g

    49

    Source of protein, Source of magnesium

  4. #4

    Buckwheat

    92 kcal per 100 g

    46

    Source of protein, Low sugar

  5. #5

    Oats

    389 kcal per 100 g

    45

    10.6 g fiber, 17 g protein per 100 g

  6. #6

    Bagel

    264 kcal per 100 g

    43

    11 g protein per 100 g

  7. #7

    Popcorn

    387 kcal per 100 g

    43

    14.5 g fiber, 13 g protein per 100 g

  8. #8

    Whole wheat pasta

    149 kcal per 100 g

    42

    3.9 g fiber per 100 g

  9. #9

    Granola

    489 kcal per 100 g

    41

    8.9 g fiber, 14 g protein per 100 g

  10. #10

    Whole wheat bread

    252 kcal per 100 g

    39

    6 g fiber, 12 g protein per 100 g

  11. #11

    Corn tortilla

    218 kcal per 100 g

    38

    6.3 g fiber per 100 g

  12. #12

    Wild rice

    101 kcal per 100 g

    35

    Source of protein, Low sugar

  13. #13

    Barley

    123 kcal per 100 g

    33

    3.8 g fiber per 100 g

  14. #14

    Millet

    119 kcal per 100 g

    29

    Low sugar, Low fat

  15. #15

    Brown rice

    123 kcal per 100 g

    27

    Low sugar, Low fat

  16. #16

    Rice cakes

    387 kcal per 100 g

    27

    4.2 g fiber, 8 g protein per 100 g

  17. #17

    Pasta

    158 kcal per 100 g

    26

    Source of protein, Calorie-dense

  18. #18

    Couscous

    112 kcal per 100 g

    24

    Source of protein, Low sugar

  19. #19

    Rye bread

    259 kcal per 100 g

    23

    5.8 g fiber, 9 g protein per 100 g

  20. #20

    Sourdough bread

    272 kcal per 100 g

    21

    11 g protein per 100 g

  21. #21

    White rice

    130 kcal per 100 g

    21

    Low sugar, Low fat

  22. #22

    White bread

    266 kcal per 100 g

    20

    9 g protein per 100 g

  23. #23

    Flour tortilla

    306 kcal per 100 g

    15

    3.5 g fiber, 8 g protein per 100 g

Ranked by the HowHealthyIs Score, which measures nutrient density per 100 kcal. A lower rank does not make a food unhealthy. How the score works