Calories and nutrition in grains, rice and pasta.

Flours, grains, rice and pasta, raw and cooked. Cooked grains absorb water, which is why their figures per 100 g are far lower than the dry ones. The 87 foods here average 262 kcal per 100 g.

Grains, rice and pastaAs sold

Pasta, egg, fresh, filled with green vegetables/herbs and cheese, boiled in unsalted water

195kcal per 100 g

351 kcal in a 180 g portion

8.7 gProtein5.8 gFat28.7 gCarbs1.6 gFibre

Chloride51 % NRV

High in chlorideSource of protein+1

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Grains, rice and pastaBoiled

Pasta, egg, fresh, filled with meat, boiled in unsalted water

200kcal per 100 g

360 kcal in a 180 g portion

10.1 gProtein4.7 gFat31.3 gCarbs1.9 gFibre

Chloride56 % NRV

High in chlorideSource of protein+1

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Grains, rice and pastaBoiled

Pasta, egg, fresh, filled with mushrooms, boiled in unsalted water

173kcal per 100 g

311 kcal in a 180 g portion

8.1 gProtein4.3 gFat27.1 gCarbs1.9 gFibre

Chloride44 % NRV

High in chlorideSource of protein+1

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Grains, rice and pastaRaw

Pasta, egg, fresh, raw

282kcal per 100 g

212 kcal in a 75 g portion

10.6 gProtein2.9 gFat57.0 gCarbs3.3 gFibre

Copper83 % NRV

High in copperSource of protein+3

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Grains, rice and pastaRaw

Pasta, egg, white, dried, raw

365kcal per 100 g

274 kcal in a 75 g portion

12.9 gProtein3.6 gFat74.8 gCarbs3.9 gFibre

Selenium49 % NRV

High in seleniumSource of protein+2

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Grains, rice and pastaBoiled

Pasta, egg, white, tagliatelle, fresh, boiled in unsalted water

152kcal per 100 g

274 kcal in a 180 g portion

5.8 gProtein1.6 gFat30.6 gCarbs2.0 gFibre

Manganese13 % NRV

Source of proteinLow fat

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Grains, rice and pastaBoiled

Pasta, plain, fresh, boiled

159kcal per 100 g

286 kcal in a 180 g portion

6.6 gProtein1.5 gFat31.8 gCarbs1.9 gFibre

Copper46 % NRV

High in copperSource of protein+2

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Grains, rice and pastaCanned

Pasta, ravioli, meat filling, canned in tomato sauce

77kcal per 100 g

58 kcal in a 75 g portion

2.3 gProtein1.4 gFat14.8 gCarbs1.1 gFibre

Chloride50 % NRV

High in chlorideLow fat+1

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Grains, rice and pastaCanned

Pasta, spaghetti, canned, in tomato sauce

72kcal per 100 g

54 kcal in a 75 g portion

2.1 gProtein0.3 gFat16.2 gCarbs0.9 gFibre

Chloride38 % NRV

High in chlorideLow fat

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Grains, rice and pastaBoiled

Pasta, white, dried, boiled in unsalted water

169kcal per 100 g

304 kcal in a 180 g portion

5.5 gProtein0.8 gFat37.2 gCarbs2.5 gFibre

Manganese22 % NRV

Source of manganeseSource of protein+2

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Grains, rice and pastaRaw

Pasta, white, dried, raw

343kcal per 100 g

257 kcal in a 75 g portion

11.3 gProtein1.6 gFat75.6 gCarbs3.7 gFibre

Selenium40 % NRV

High in seleniumSource of protein+3

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Grains, rice and pastaBoiled

Pasta, white, spaghetti, dried, boiled in unsalted water

141kcal per 100 g

254 kcal in a 180 g portion

4.4 gProtein0.6 gFat31.5 gCarbs1.7 gFibre

Manganese17 % NRV

Source of manganeseSource of protein+2

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Grains, rice and pastaBoiled

Pasta, white, twists, fusilli, dried, boiled in unsalted water

146kcal per 100 g

263 kcal in a 180 g portion

4.8 gProtein0.4 gFat32.9 gCarbs2.6 gFibre

Copper19 % NRV

Source of copperSource of protein+2

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Grains, rice and pastaBoiled

Pasta, wholewheat, spaghetti, dried, boiled in unsalted water

134kcal per 100 g

241 kcal in a 180 g portion

5.2 gProtein1.1 gFat27.5 gCarbs4.2 gFibre

Manganese57 % NRV

High in manganeseSource of protein+2

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Grains, rice and pastaRaw

Pasta, wholewheat, spaghetti, dried, raw

329kcal per 100 g

247 kcal in a 75 g portion

12.6 gProtein2.5 gFat68.3 gCarbs11.7 gFibre

Manganese127 % NRV

High in manganeseSource of protein+3

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Grains, rice and pastaAs sold

Pizza, cheese and tomato, retail

272kcal per 100 g

204 kcal in a 75 g portion

12.2 gProtein9.8 gFat36.1 gCarbs2.9 gFibre

Chloride79 % NRV

High in chlorideSource of protein+1

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Grains, rice and pastaAs sold

Porridge oats, unfortified

381kcal per 100 g

286 kcal in a 75 g portion

10.9 gProtein8.1 gFat70.7 gCarbs7.8 gFibre

Manganese183 % NRV

High in manganeseHigh fibre+1

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Grains, rice and pastaCooked

Porridge oats, unfortified, cooked, made up with semi-skimmed milk

84kcal per 100 g

151 kcal in a 180 g portion

4.6 gProtein2.3 gFat12.1 gCarbs1.0 gFibre

Manganese36 % NRV

High in manganeseHigh protein+2

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Grains, rice and pastaBoiled

Red rice, boiled in unsalted water

129kcal per 100 g

232 kcal in a 180 g portion

3.0 gProtein1.2 gFat28.2 gCarbs1.4 gFibre

Manganese41 % NRV

High in manganeseLow fat+1

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Grains, rice and pastaBoiled

Rice, brown, basmati, boiled in unsalted water

131kcal per 100 g

236 kcal in a 180 g portion

3.3 gProtein1.1 gFat28.7 gCarbs1.2 gFibre

Manganese28 % NRV

Source of manganeseLow fat+1

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Grains, rice and pastaRaw

Rice, brown, basmati, raw

355kcal per 100 g

266 kcal in a 75 g portion

8.9 gProtein3.1 gFat77.6 gCarbs3.3 gFibre

Manganese78 % NRV

High in manganeseSource of fibre+1

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Grains, rice and pastaBoiled

Rice, brown, easy cook, boiled in unsalted water

157kcal per 100 g

283 kcal in a 180 g portion

3.2 gProtein1.3 gFat35.3 gCarbs1.5 gFibre

Manganese73 % NRV

High in manganeseLow fat+1

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Grains, rice and pastaRaw

Rice, brown, easy cook, raw

366kcal per 100 g

275 kcal in a 75 g portion

7.5 gProtein3.1 gFat82.1 gCarbs3.5 gFibre

Manganese170 % NRV

High in manganeseSource of fibre+1

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Grains, rice and pastaBoiled

Rice, brown, wholegrain, boiled in unsalted water

132kcal per 100 g

238 kcal in a 180 g portion

3.6 gProtein0.9 gFat29.2 gCarbs1.5 gFibre

Manganese46 % NRV

High in manganeseLow fat+1

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Grains, rice and pastaRaw

Rice, brown, wholegrain, raw

333kcal per 100 g

250 kcal in a 75 g portion

7.7 gProtein1.5 gFat77.0 gCarbs3.0 gFibre

Manganese125 % NRV

High in manganeseSource of fibre+2

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Grains, rice and pastaFried

Rice, egg fried, ready cooked, re-heated, retail, not takeaway

169kcal per 100 g

304 kcal in a 180 g portion

3.9 gProtein5.3 gFat28.1 gCarbs2.8 gFibre

Chloride66 % NRV

High in chloride

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Grains, rice and pastaFried

Rice, egg fried, takeaway

186kcal per 100 g

140 kcal in a 75 g portion

4.3 gProtein4.9 gFat33.3 gCarbs1.1 gFibre

Manganese26 % NRV

Source of manganese

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Grains, rice and pastaAs sold

Rice, pilau, plain, homemade

134kcal per 100 g

101 kcal in a 75 g portion

2.5 gProtein3.7 gFat24.3 gCarbs0.6 gFibre

Vitamin E15 % NRV

Source of vitamin ELow sugars

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Grains, rice and pastaCooked

Rice, ready-cooked, "plain", re-heated

161kcal per 100 g

290 kcal in a 180 g portion

4.1 gProtein1.9 gFat33.9 gCarbs1.1 gFibre

Chloride29 % NRV

Source of chlorideLow fat

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Grains, rice and pastaRaw

Rice, red, raw

356kcal per 100 g

267 kcal in a 75 g portion

7.0 gProtein2.9 gFat80.4 gCarbs4.1 gFibre

Manganese110 % NRV

High in manganeseSource of fibre+2

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Grains, rice and pastaDried

Rice, savoury, including chicken, beef, mushroom and vegetable varieties, dried, cooked

155kcal per 100 g

279 kcal in a 180 g portion

3.7 gProtein1.4 gFat34.0 gCarbs1.7 gFibre

Chloride53 % NRV

High in chlorideLow fat+1

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Grains, rice and pastaDried

Rice, savoury, including chicken, beef, mushroom and vegetable varieties, dried, uncooked

369kcal per 100 g

277 kcal in a 75 g portion

8.0 gProtein2.7 gFat83.3 gCarbs3.6 gFibre

Chloride225 % NRV

High in chlorideSource of fibre+1

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Grains, rice and pastaBoiled

Rice, Thai fragrant, boiled in unsalted water

133kcal per 100 g

239 kcal in a 180 g portion

2.3 gProtein0.4 gFat32.1 gCarbstraceFibre

Manganese14 % NRV

Low fat

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Grains, rice and pastaRaw

Rice, Thai fragrant, raw

352kcal per 100 g

264 kcal in a 75 g portion

6.4 gProtein1.1 gFat84.5 gCarbs0.8 gFibre

Manganese49 % NRV

High in manganeseLow fat+1

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Grains, rice and pastaBoiled

Rice, white, basmati, boiled in unsalted water

117kcal per 100 g

211 kcal in a 180 g portion

2.8 gProtein0.7 gFat26.5 gCarbs0.6 gFibre

Copper10 % NRV

Low fat

View nutrition

Grains, rice and pastaBoiled

Rice, white, basmati, easy cook, boiled in unsalted water

138kcal per 100 g

248 kcal in a 180 g portion

3.5 gProtein0.4 gFat32.2 gCarbstraceFibre

Selenium13 % NRV

Low fat

View nutrition

Grains, rice and pastaRaw

Rice, white, basmati, easy cook, raw

350kcal per 100 g

263 kcal in a 75 g portion

8.1 gProtein0.4 gFat83.8 gCarbs1.4 gFibre

Niacin (vitamin B3)46 % NRV

High in niacinLow fat+1

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Grains, rice and pastaRaw

Rice, white, basmati, raw

351kcal per 100 g

263 kcal in a 75 g portion

8.1 gProtein0.5 gFat83.7 gCarbs1.1 gFibre

Manganese37 % NRV

High in manganeseLow fat+1

View nutrition

Grains, rice and pastaBoiled

Rice, white, Italian "Arborio" risotto, boiled in unsalted water

138kcal per 100 g

248 kcal in a 180 g portion

3.2 gProtein0.5 gFat32.2 gCarbstraceFibre

Manganese15 % NRV

Source of manganeseLow fat

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Grains, rice and pastaRaw

Rice, white, Italian Arborio risotto, raw

354kcal per 100 g

266 kcal in a 75 g portion

6.4 gProtein1.0 gFat85.2 gCarbs1.4 gFibre

Manganese37 % NRV

High in manganeseLow fat+1

View nutrition

Grains, rice and pastaBoiled

Rice, white, long grain, boiled in unsalted water

131kcal per 100 g

236 kcal in a 180 g portion

2.8 gProtein0.4 gFat31.1 gCarbs0.5 gFibre

Manganese14 % NRV

Low fat

View nutrition

Grains, rice and pastaBoiled

Rice, white, long grain, easy cook, boiled in unsalted water

146kcal per 100 g

263 kcal in a 180 g portion

3.0 gProtein0.4 gFat34.7 gCarbs0.7 gFibre

Selenium13 % NRV

Low fat

View nutrition

Grains, rice and pastaRaw

Rice, white, long grain, easy cook, raw

347kcal per 100 g

260 kcal in a 75 g portion

7.0 gProtein1.1 gFat82.3 gCarbs1.7 gFibre

Manganese46 % NRV

High in manganeseLow fat

View nutrition

Grains, rice and pastaRaw

Rice, white, long grain, raw

355kcal per 100 g

266 kcal in a 75 g portion

6.7 gProtein1.0 gFat85.1 gCarbs1.1 gFibre

Manganese53 % NRV

High in manganeseLow fat+1

View nutrition

Grains, rice and pastaRaw

Rice, white, pudding, raw

352kcal per 100 g

264 kcal in a 75 g portion

5.6 gProtein0.9 gFat85.6 gCarbs1.0 gFibre

Manganese39 % NRV

High in manganeseLow fat+1

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Grains, rice and pastaBoiled

Rice, wild, boiled in unsalted water

145kcal per 100 g

261 kcal in a 180 g portion

5.3 gProtein0.6 gFat31.7 gCarbs2.5 gFibre

Niacin (vitamin B3)26 % NRV

Source of niacinSource of protein+2

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Grains, rice and pastaRaw

Rice, wild, raw

343kcal per 100 g

257 kcal in a 75 g portion

12.2 gProtein1.1 gFat75.8 gCarbs4.3 gFibre

Copper63 % NRV

High in copperSource of protein+3

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Grains, rice and pastaRaw

Sago, raw

355kcal per 100 g

266 kcal in a 75 g portion

0.2 gProtein0.2 gFat94.0 gCarbs0.5 gFibre

Iron8.6 % NRV

Low fat

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Grains, rice and pastaRaw

Semolina, raw

349kcal per 100 g

262 kcal in a 75 g portion

10.6 gProtein1.6 gFat77.9 gCarbs2.9 gFibre

Manganese28 % NRV

Source of manganeseLow fat+1

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Grains, rice and pastaRaw

Tapioca, raw

359kcal per 100 g

269 kcal in a 75 g portion

0.4 gProtein0.1 gFat95.0 gCarbs0.4 gFibre

Copper7 % NRV

Low fat

View nutrition

Grains, rice and pastaRaw

Wheat, bulgur, raw

352kcal per 100 g

264 kcal in a 75 g portion

10.6 gProtein2.0 gFat77.8 gCarbs6.7 gFibre

Manganese78 % NRV

High in manganeseHigh fibre+2

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Grains, rice and pastaAs sold

Wheatgerm

352kcal per 100 g

264 kcal in a 75 g portion

27.3 gProtein8.4 gFat44.7 gCarbs13.9 gFibre

Manganese675 % NRV

High in manganeseHigh protein+1

View nutrition

Daily reference values, and where to find them

Compare the adult daily reference values used on food labels with the richest sources among the 87 foods above. These are label references, rather than a personal supplement plan. Food amounts are per 100 g.

Vitamins

Food groups

20 groups, 2,322 foods

About the nutrition data

Every figure comes from the UK government’s food composition dataset, shown per 100 g and per typical portion.

UK government food data

Figures come from CoFID 2021, the UK’s Composition of Foods Integrated Dataset, per 100 g of the edible part.

Open dataset

Portions and daily values

Portions use typical UK sizes, such as 80 g for fruit and vegetables. Each card compares the food’s strongest nutrient with its legal daily reference value (NRV).

Reference values

Badges follow UK law

Badges such as “high in”, “source of” and “low fat” use the thresholds in Regulation (EC) 1924/2006, checked per 100 g, or per 100 ml for drinks.

The rules

1 / 3

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From Immufix

One scoop, every nutrient declared.

Every 25 g scoop of Immufix declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals, each with its amount on the pouch. Vitamin C, vitamin D, zinc and selenium contribute to the normal function of the immune system.

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Calories and nutrition in grains, rice and pasta.

Grains, rice and pasta, A to Z.

Arrowroot

Barley, pearl, boiled

Barley, pearl, raw

Bran, wheat

Buckwheat, groats

Cornmeal, sifted

Custard powder

Flour, chapati, brown

Flour, chapati, white

Flour, corn

Flour, gari (cassava flour)

Flour, gram

Flour, millet, foxtail

Flour, rice

Flour, rye

Flour, soya

Flour, wheat, bread/strong, white

Flour, wheat, brown

Flour, wheat, brown, bread/strong

Flour, wheat, white, plain, soft

Flour, wheat, white, self raising

Flour, wheat, wholemeal

Flour, wheat, wholemeal, bread/strong

Flour, wheat, wholemeal, self raising

Macaroni cheese, homemade

Noodles, egg, dried, raw

Noodles, egg, fine, dried, boiled in unsalted water

Noodles, egg, fried with spring onions, homemade

Noodles, egg, medium, dried, boiled in unsalted water

Noodles, egg, thick, dried, boiled in unsalted water

Noodles, rice, fine, dried, boiled in unsalted water

Pasta and sauce mixes, dried, raw

Pasta shapes, coloured, flavoured, dried, raw

Pasta, egg, fresh, filled with cheese and tomato, boiled in unsalted water

Pasta, egg, fresh, filled with cheese only, boiled in unsalted water

Pasta, egg, fresh, filled with green vegetables/herbs and cheese, boiled in unsalted water

Pasta, egg, fresh, filled with meat, boiled in unsalted water

Pasta, egg, fresh, filled with mushrooms, boiled in unsalted water

Pasta, egg, fresh, raw

Pasta, egg, white, dried, raw

Pasta, egg, white, tagliatelle, fresh, boiled in unsalted water

Pasta, plain, fresh, boiled

Pasta, ravioli, meat filling, canned in tomato sauce

Pasta, spaghetti, canned, in tomato sauce

Pasta, white, dried, boiled in unsalted water

Pasta, white, dried, raw

Pasta, white, spaghetti, dried, boiled in unsalted water

Pasta, white, twists, fusilli, dried, boiled in unsalted water

Pasta, wholewheat, spaghetti, dried, boiled in unsalted water

Pasta, wholewheat, spaghetti, dried, raw

Pizza, cheese and tomato, retail

Porridge oats, unfortified

Porridge oats, unfortified, cooked, made up with semi-skimmed milk

Red rice, boiled in unsalted water

Rice, brown, basmati, boiled in unsalted water

Rice, brown, basmati, raw

Rice, brown, easy cook, boiled in unsalted water

Rice, brown, easy cook, raw

Rice, brown, wholegrain, boiled in unsalted water

Rice, brown, wholegrain, raw

Rice, egg fried, ready cooked, re-heated, retail, not takeaway

Rice, egg fried, takeaway

Rice, pilau, plain, homemade

Rice, ready-cooked, "plain", re-heated

Rice, red, raw

Rice, savoury, including chicken, beef, mushroom and vegetable varieties, dried, cooked

Rice, savoury, including chicken, beef, mushroom and vegetable varieties, dried, uncooked

Rice, Thai fragrant, boiled in unsalted water

Rice, Thai fragrant, raw

Rice, white, basmati, boiled in unsalted water

Rice, white, basmati, easy cook, boiled in unsalted water

Rice, white, basmati, easy cook, raw

Rice, white, basmati, raw

Rice, white, Italian "Arborio" risotto, boiled in unsalted water

Rice, white, Italian Arborio risotto, raw

Rice, white, long grain, boiled in unsalted water

Rice, white, long grain, easy cook, boiled in unsalted water

Rice, white, long grain, easy cook, raw