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How many calories in cereals

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You will find here charts with protein, fat and amounts of carbohydrate in cereals, pasta, rice, flour and legumes.

Find out how many calories are there in cereals. Calories chart will help you to find out amount of proteins, fats and carbohydrates are in cereals.

Cereal products are a rich source of fibre which aids digestion. For those who wish to lose weight, we recommend a fibre diet. Cereals consist of complex carbohydrates, starch, iron, vitamin E and B group vitamins.

How many calories in cereals
ProductQuantityEnergy   (kcal)Protein (g)Fat (g)Sugar (g)
Barley flakes 100 g 355 9,8 3,6 79,4
Bran 100 g 185 16,0 4,6 61,9
Broad bean 100 g 66 7,1 0,4 14,0
Brown basmati rice 100 g 331 6,3 4,4 65,1
Buckwheat cooked in water 100 g 90 3,2 0,8 17,1
Buckwheat cooked, loose 100 g 101 3,0 3,4 14,6
Buckwheat flour 100 g 367 13,6 1,2 73,7
Buckwheat instant - cooked 100 g 132 4,5 2,3 25,0
Buckwheat porridge 100 g 336 12,6 3,1 69,3
Cake flour 100 g 334 10,3 1,1 68,9
Chick-peas, dry pulse 100 g 309 20,1 4,3 46,4
Cooked beans 100 g 123 7,8 0,5 21,5
Cooked millet, loose 100 g 135 4,7 1,1 26,1
Cooked pearl barley 100 g 106 3,1 0,4 23,0
Cooked peas 100 g 60 6,0 0,0 9,0
Cooked wheat barley 100 g 108 3,4 0,4 22,1
Corn flakes 100 g 363 6,9 2,5 83,6
Cornflour 100 g 330 7,2 1,5 70,2
Couscous 100 g 358 13,0 2,0 72,0
Defatted soy flour 100 g 291 48,9 1,0 21,7
Dry soya beans 100 g 382 34,3 19,6 32,7
Egg pasta 100 g 345 11,3 2,1 68,0
Fine-ground barley 100 g 324 10,0 1,3 66,3
Fine-ground barley - cooked 100 g 334 8,4 2,0 74,9
Full-fat soy flour 100 g 385 36,5 18,6 17,9
Green beans dry 100 g 24 2,0 0,2 3,6
Grits 100 g 328 10,3 1,0 67,7
Grits cooked in milk 100 g 98 3,0 3,2 15,3
Grits cooked in water 100 g 80 2,5 0,2 16,8
Hercules oat flakes 100 g 305 11,0 6,2 50,1
Homemade pasta 100 g 322 12,0 3,7 60,1
Lentil sprouts 100 g 119 9,0 0,6 22,1
Lentils dry 100 g 111 7,8 0,0 20,1
Loose rice 100 g 113 2,4 0,2 24,9
Low-fat soy flour 100 g 334 43,0 9,5 19,1
Macaroni 1 st Class 100 g 335 10,7 1,3 68,4
Meat-based risotto 100 g 229 7,4 11,8 24,2
Medium grain rice 100 g 330 7,0 1,0 71,4
Millet balls 100 g 170 6,9 5,9 22,2
Millet cooked in water 100 g 90 3,0 0,7 17,0
Millet porridge 100 g 346 10,5 2,9 71,6
Muesli with dry fruits 100 g 325 8,4 3,4 72,2
Muesli with nuts and raisins 100 g 375 11,5 12,7 62,9
Oat flour 100 g 369 13,0 6,8 64,9
Oat porridge 100 g 303 11,0 6,1 49,7
Oat porridge cooked in milk 100 g 102 3,2 4,1 14,2
Oat porridge cooked in water 100 g 88 3,0 1,7 15,0
Oat porridge milk 100 g 105 3,2 4,3 14,2
Oat porridge on the water 100 g 84 2,9 1,4 14,8
Panicum 100 g 348 11,5 3,3 66,5
Pasta and eggs casserole 100 g 152 4,6 8,3 14,8
Pasta higher grades 100 g 337 10,4 1,1 69,7
Pasta with oil 100 g 135 3,4 5,0 19,0
Pearl balls with cream cheese 100 g 166 7,9 6,4 18,9
Pearl barley 100 g 320 9,3 1,1 66,5
Peas, dry pulse 100 g 298 20,5 2,0 48,6
Peas, seeds 100 g 298 20,5 2,0 49,5
Porridge barley crumbly 100 g 108 3,4 0,4 22,1
Porridge barley viscous water 100 g 76 2,3 0,3 15,7
Red beans dry 100 g 93 8,4 0,3 13,7
Red lentil, dry seeds 100 g 284 24,0 1,5 42,7
Rice Casserole 100 g 144 4,0 5,6 19,4
Rice casserole with cheese 100 g 189 5,1 7,1 26,1
Rice dessert 100 g 133 3,0 2,9 23,5
Rice flour 100 g 371 7,4 0,6 82,0
Rice porridge cooked in milk 100 g 97 2,5 16,0 3,1
Rice porridge cooked in water 100 g 78 1,5 0,1 17,4
Rice pudding 100 g 202 5,6 5,7 32,0
Risotto with meat and vegetables 100 g 185 6,6 10,0 18,3
Rye flakes 100 g 343 6,4 3,2 82,6
Rye flour Hanging 100 g 293 10,7 1,9 56,8
Soya beans 100 g 381 2,0 0,1 1,0
Soya sprouts 100 g 141 13,1 6,7 9,6
Spaghetti Bolognese 100 g 560 0,0 18,0 0,0
Split peas 100 g 299 23,0 1,6 48,1
Ukrainin galushki 100 g 106 3,9 1,0 20,3
Veggie burgers 100 g 141 3,0 5,3 20,2
Wheat barley cooked in water 100 g 92 3,2 0,3 18,7
Wheat flakes 100 g 351 9,0 3,0 81,0
Wheat flower 100 g 342 9,2 1,2 74,9
Wheat flower 1st class 100 g 331 10,6 1,3 67,6
Wheat flower 2nd class 100 g 324 11,7 1,8 63,7
White kidney beans dry 100 g 102 7,0 0,5 16,9
White rice 100 g 344 6,7 0,7 78,9

 

Caloric values of cereals

In coarsely ground cereals we can find many minerals, such as: phosphorus, zinc, magnesium, iron, manganese, sulphur, chlorine and B group vitamins – especially thiamine (vitamin B1). There isn’t much fat or calcium there and they have acid-forming properties. Cereals are also a good source of energy and are rich in various nutrients.


Using cereal products in our everyday diet

Flour, bread, barley and pasta are the basis of the food pyramid and should be served with each meal. Eating them in sufficient amounts, contrary to popular opinion, doesn’t lead to obesity, but just the opposite: giving us a feeling of satiety and, as a result reducing risks of being overweight. Wholegrain cereals are recommended for those who suffer from constipation and haemorrhoids. Finer cereals, like farina, are recommended for those suffering from heavy inflammation of the alimentary canal, as well as for convalescents and people on strict diets. Dried legumes (peas, beans, soya, lentils) have a perfect protein level that can be obtained from plants. The most valuable are the proteins contained in soya beans, which are similar to the content of proteins found in real meat. The negative side of legumes is the fact that they can cause flatulence and diarrhoea.  

Almost all the nutrients are stored in the outer part of the grain. Therefore cereals that haven’t been ‘purified’ and are produced from ‘wholemeal’ with other grains, are the richest source of nutrients. The proteins contained in them aren’t balanced though. We can find recipes calling for animal proteins: from eggs, milk and dairy products and also meat. Thanks to them, we can balance the proteins with a full amino-acid composition. When preparing cereal dishes, we should also use vegetables and fruit, which enrich the dishes with additional minerals and vitamins.


Recommendations for storing cereals

Breads normally have short expiry dates; this is due to the onset of staling and mouldiness that take place with them. The first occurs mainly at low temperatures, so we shouldn’t store bread in the fridge, the latter takes place in warmer, oxygen-free conditions. The best place to keep bread is in a wooden or plastic breadbin that allows the oxygen’s flow. You can also use paper bags. If you freeze bread or rolls, it can be stored for a couple of months, keeping all its flavour values. Biscuits and crackers can be kept in a glass jar or tin; you can also throw some coarse salt grains in, to absorb the moisture.

author: Andrew
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