Grains & Starches: Calories, Carbs & Macros
Grains are where portion drift does its damage. Nobody overeats plain oats by 400 calories, but an unweighed bowl of rice or pasta does it quietly. The table below lists every grain and starch in our database with calories per typical cooked serving and per 100g, so you can sanity-check your portions against real USDA numbers.
Cooked weight is the trap to watch: 100g of dry rice becomes roughly 280–300g cooked, and logging the wrong one triples your entry. Each food page spells out exactly which state the serving refers to, with conversions between common measures — cups, slices, dry weight, cooked weight — so your food log matches your plate.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Bagel | 1 medium bagel (105g) | 277264/100g | 11.1g | 55g | 1.4g |
| Barley (cooked) | 1 cup (157g, cooked) | 193123/100g | 3.6g | 44.3g | 0.6g |
| Brown Rice (cooked) | 1 cup (195g) | 240123/100g | 5.3g | 49.9g | 2g |
| Corn Tortilla | 1 tortilla (26g) | 57218/100g | 1.5g | 11.6g | 0.8g |
| Couscous (cooked) | 1 cup (157g, cooked) | 176112/100g | 6g | 36.4g | 0.3g |
| Flour Tortilla | 1 tortilla, 8-inch (49g) | 146297/100g | 3.9g | 24.2g | 3.7g |
| Oats (rolled, dry) | 40g (½ cup dry) | 152379/100g | 5.4g | 27.5g | 2.4g |
| Pasta (cooked) | 1 cup (140g, cooked) | 221158/100g | 8.1g | 43.3g | 1.3g |
| Quinoa (cooked) | 1 cup (185g) | 222120/100g | 8.1g | 39.4g | 3.5g |
| Sourdough Bread | 1 slice (50g) | 136272/100g | 5.4g | 26g | 1.2g |
| White Bread | 1 slice (29g) | 77266/100g | 2.6g | 14.3g | 1g |
| White Rice (cooked) | 1 cup (158g) | 205130/100g | 4.3g | 44.6g | 0.5g |
| Whole Wheat Bread | 1 slice (32g) | 81252/100g | 4g | 13.7g | 1.1g |
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Frequently Asked Questions
Should I log grains by dry weight or cooked weight?
Either works, as long as the entry you pick matches. Dry weight is more precise (no variation from how much water the food absorbed), but cooked weight is more practical when serving from a shared pot. Just never log a dry-weight entry for a cooked portion — it roughly triples the calories for rice and pasta.
Are whole grains lower in calories than refined grains?
Barely — brown and white rice differ by only a few calories per serving. The real difference is fiber and micronutrients: whole grains digest more slowly, blunt blood-sugar spikes, and keep you fuller for the same calories.
Do I need to cut grains to lose weight?
No. Weight loss comes from a calorie deficit, and grains fit fine inside one when portioned. Many people find weighing their grain portions for two weeks fixes most of their unexplained plateau without cutting anything.