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Calorie Chart for Groats, Rice, Pasta, and Cereal Flakes

Calories, protein, carbs and fiber in groats, rice, pasta, oats and flour. Dry and cooked versions have separate pages because their calorie content per 100 g differs.
Dry buckwheat groats34611.764.72.710.3
Cooked buckwheat groats923.417.20.62.7
Dry wheat pasta3711371.51.53.2
Cooked wheat pasta1585.829.10.91.8

Values per 100 g of food. P = protein, C = carbs (excluding fiber), F = fat, in grams. Click a column heading to sort.

Lowest in calories per 100 g

  1. Cooked buckwheat groats 92 kcal
  2. Cooked wheat pasta 158 kcal
  3. Dry buckwheat groats 346 kcal
  4. Dry wheat pasta 371 kcal

Highest in protein per 100 g

  1. Dry wheat pasta 13 g
  2. Dry buckwheat groats 11.7 g
  3. Cooked wheat pasta 5.8 g
  4. Cooked buckwheat groats 3.4 g

Good to know

The most common mistake when tracking calories is confusing dry and cooked weights. Rice, groats and pasta absorb water as they cook, so 100 g of cooked food contains between one-quarter and one-half the calories of 100 g of dry food. If you weigh food before cooking, use the values for the dry version.

Data: USDA FoodData Central (SR28); Polish names and servings: EatSee editorial team. Values are approximate and for informational purposes only. How we prepare our calorie chart.