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Grain (Raw) Calories
Raw grains are high in carbohydrates, fiber, and some vitamins and minerals.
CALORIES
GI
POTASSIUM
FIBER
Grain (Raw) Nutrition Facts
Selected: 100 g
350
KCAL / 100G
Carbs
73g
· 82%
Protein
10.5g
· 12%
Fat
2.5g
· 6%
Fiber
10g
Grain (Raw) Vitamins & Minerals
Vitamins
B1
0.45mg · 38% DV
B3
4.5mg · 28% DV
B5
1.1mg · 22% DV
B6
0.35mg · 21% DV
Minerals
Manganese
3mg · 130% DV
Phosphorus
320mg · 46% DV
Selenium
18µg · 33% DV
Magnesium
110mg · 26% DV
Grain (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Grain (Raw) Processed?
NOVA 1
Unprocessed
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 (Raw) Contain Allergens?
No known major allergens
Which Diets Is Grain (Raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Grain (Raw) Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.4g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
Foods Similar to Grain (Raw)
Grain (Raw) — Frequently Asked Questions
Can raw grain be eaten as it is, or does it need cooking?
Most grains are very hard raw and are easier to digest after cooking. Cooking also improves texture and makes them more practical to eat.
Should grain be soaked before cooking?
Soaking is not always required, but it can shorten cooking time and help produce a softer texture. Some people also find soaked grains gentler on digestion.
What is the best way to store raw grain?
Keep it in an airtight container in a cool, dry, dark place. Moisture, heat, and light can shorten shelf life and increase the risk of pests.
How long does cooked grain keep in the fridge?
Cooked grain usually keeps for a few days when refrigerated in a sealed container. Leaving it at room temperature for too long increases food safety risk.
Can cooked grain be frozen?
Yes, cooked grain freezes well, especially in portion-sized containers. The texture may soften slightly after thawing, but it still works well in bowls, soups, and side dishes.
What foods pair well with grain for a more balanced meal?
Grain pairs well with vegetables, legumes, dairy, eggs, fish, or meat depending on your eating pattern. Adding a protein source and some healthy fat can make the meal more satisfying.
Is grain better before or after a workout?
It can work at either time depending on portion size and what you eat with it. Before training, simpler and lighter meals are often easier; after training, pairing grain with protein is a practical option.
Does eating grain at night cause weight gain?
No, eating grain at night does not automatically cause weight gain. Overall intake, portion size, and the rest of your diet matter more than the clock.
How does grain compare with bread or white rice?
Grain is often less processed and can be more filling, especially when its natural fibre is retained. Bread and white rice may be quicker to eat, but they are not always as satisfying meal-for-meal.
Who should be cautious with grain?
People who are not used to higher-fibre foods may notice bloating if they increase intake too quickly. Anyone with a grain allergy, digestive condition, or a medically prescribed diet should choose types and portions carefully.
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Nutrition data compiled from USDA FoodData Central and scientific sources.