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Four-grain mix, raw Calories
Source of complex carbohydrates and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Four-grain mix, raw (90 g) has 320 calories. That works out to 356 calories per 100 g. It contains 64.1 g of carbs, 10.6 g of protein, 2.6 g of fat and 7.8 g of fiber. Its 1.9 mg of Manganese covers 82% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Four-grain mix, raw Nutrition Facts
Selected: 1 cup (medium) · 90 g
320
KCAL / 90G
Carbs
64.1g
· 23% DV
Protein
10.6g
· 21% DV
Fat
2.6g
· 3% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 13% · Fat 7%
Four-grain mix, raw nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 5.4 mg | 0% |
| Total carbohydrate | 64.1 g | 23% |
| Fiber | 7.8 g | 28% |
| Protein | 10.6 g | 21% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Four-grain mix, raw?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 320 kcal |
| 0.25 cup (quarter) | 23 g | 82 kcal |
| 3 tablespoon (medium) | 27 g | 96 kcal |
| ½ cup (half) | 45 g | 160 kcal |
| 6 tablespoon (double) | 54 g | 192 kcal |
| 1 serving (small) | 60 g | 214 kcal |
| 100 g | 100 g | 356 kcal |
| 1 serving (large) | 120 g | 427 kcal |
| 1.5 cup (large) | 135 g | 481 kcal |
| 2 cup (double) | 180 g | 641 kcal |
Calculated from 356 calories per 100 g.
Frequently Asked Questions About Four-grain mix, raw
What grains are in a raw four-grain mix?
The grains in a raw four-grain mix vary by product; the name does not specify which four are included. Common blend ingredients can include wheat, oats, barley, or rye, but check the ingredient list for the exact grains in your mix.
How do you cook a raw four-grain mix?
Simmer a raw four-grain mix in water or milk until the grains are tender. Grain size and blend proportions affect cooking time, so add liquid as needed and stir; follow the package directions if provided rather than assuming one fixed cooking time.
Can you eat a raw four-grain mix without cooking it?
It is generally better to cook a raw four-grain mix before eating it, since uncooked grains can be hard and less comfortable to digest. For porridge or a hot cereal, cook until tender; grinding it first can make it easier to use in uncooked recipes.
Should you soak a raw four-grain mix before cooking?
Soaking a raw four-grain mix is optional, but it can help larger or tougher grains soften and cook more evenly. If you soak it, drain and use fresh water for cooking; finer grains can usually go straight into the pot.
Can you use a raw four-grain mix to make porridge?
Yes, a raw four-grain mix works for porridge when simmered in water or milk until tender. The result may be chewier than oatmeal because the blend can contain grains with different textures; add fruit, nuts, or yogurt after cooking if you like.
Can you grind a raw four-grain mix into flour?
Yes, you can grind a raw four-grain mix into flour using a suitable grain mill or powerful grinder. The flour can add a hearty flavor to bread, pancakes, and other batters, but its texture and baking behavior vary with the grains and how finely they are ground.
Does a raw four-grain mix need rinsing before cooking?
A raw four-grain mix does not always need rinsing, especially if it is clean and packaged for cooking. If you see dust or debris, rinse it briefly in a fine-mesh strainer and drain well before adding it to the pot.
How long does cooked four-grain mix last in the fridge?
Cooked four-grain mix keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after it cools, and add a splash of water or milk when reheating if it has thickened or dried out.
Can a raw four-grain mix replace oats in breakfast recipes?
Yes, a raw four-grain mix can replace oats in some breakfast recipes, but it may need more liquid or a longer cooking time. For overnight-style breakfasts, cook the mix first if its grains are hard rather than assuming they will soften like rolled oats.
How should you store an opened raw four-grain mix?
Store an opened raw four-grain mix in an airtight container in a cool, dry place away from sunlight. Keep moisture out to protect the grains; discard the mix if you notice mold, insects, or an unusual smell.
Four-grain mix, raw Vitamins & Minerals
Vitamins
B1
0.38mg · 32% DV
B3
4.32mg · 27% DV
Biotin
5.4µg · 18% DV
B6
0.29mg · 17% DV
Minerals
Manganese
1.89mg · 82% DV
Phosphorus
281mg · 40% DV
Selenium
22µg · 40% DV
Copper
0.25mg · 28% DV
Potassium ⭐
258mg · 8% DV
Sodium
5.4mg · 0% DV
Four-grain mix, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Four-grain mix, raw
To burn the 320 calories in 1 cup (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Four-grain mix, raw?
Four-grain mix, raw is a blend of four uncooked grains; the exact grains can vary between products, so check the ingredient list if you need to know what is included. It is generally cooked before eating rather than served straight from the pack.
Depending on the blend, you can simmer it into a breakfast porridge with milk or a plant-based alternative, or add cooked grains to soups, salads and savoury bowls. The grains soften but may retain a pleasantly chewy bite. Its main nutritional contribution is complex carbohydrates and fibre, with 8.7 g of fibre per 100 g. For a balanced breakfast, pair a modest bowl with fruit and yoghurt, or use it in place of some refined grains in a meal.
How Nutritious Is Four-grain mix, raw?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Four-grain mix, raw Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Four-grain mix, raw Contain Allergens?
Contains these allergens:
Which Diets Is Four-grain mix, raw Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Four-grain mix, raw Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.54g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.