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Grain Calories
Source of complex carbohydrates and fiber
CALORIES
GI
POTASSIUM
FIBER
Grain Nutrition Facts
Selected: 100 g
338
KCAL / 100G
Carbs
72g
· 81%
Protein
11.1g
· 13%
Fat
2.5g
· 6%
Fiber
10.7g
Grain Vitamins & Minerals
Vitamins
B3
5.7mg · 36% DV
B1
0.42mg · 35% DV
B6
0.34mg · 20% DV
Biotin
6µg · 20% DV
Minerals
Manganese
3mg · 130% DV
Selenium
47µg · 85% DV
Phosphorus
346mg · 49% DV
Magnesium
138mg · 33% DV
Grain Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Grain 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 Grain Contain Allergens?
No known major allergens
Which Diets Is Grain Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Grain Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.33g
POLYUNSATURATED
1.13g
Omega 6:3 ratio 13.1:1
Above the ideal 4:1 (13.1:1).
Foods Similar to Grain
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Nutrition data compiled from USDA FoodData Central and scientific sources.