Grain products are an important part of the global diet, providing essential nutrients like fiber, vitamins, and minerals.
However, if you’re looking to cut calories (whether for health reasons or to lose weight), it’s important to understand the calorie density of different types of grains. So which grain has the fewest calories?
Grains and their calorie content
Rice
Rice is one of the most consumed foods in the world. However, the number of calories varies depending on the type and preparation:
Rice: Approx. 130 calories per 100g cooked
Brown rice: Approx. 111 calories per 100g cooked
Rice cereal: Approx. 360 calories per 100g (raw)
Brown rice has fewer calories than white rice because it is unprocessed and has more fiber. This can help you feel fuller and keep your blood sugar balanced.
Buckwheat
Buckwheat is quite valuable in terms of nutritional value. Buckwheat contains approximately 343 calories per 100 grams and provides a good amount of protein, fiber and minerals. When cooked, its calories drop to 92 calories per 100 grams.
Since buckwheat is low in calories when cooked, it is suitable for diets. It is also gluten-free, making it suitable for people with celiac disease or gluten intolerance.
Rice
Millet is a low-calorie grain that also contains minerals such as magnesium and iron. Rice contains about 378 calories per 100 grams, but when cooked, its calories drop to about 120 calories.
Millet is a good choice for those who are watching their calorie intake, as it is a nutrient-dense and low-calorie food. It is also gluten-free and easy to digest.
Amaranth
Amaranth is often called a “superfood” because it is rich in protein and contains many important micronutrients. Amaranth contains about 371 calories per 100 grams. However, cooked amaranth contains only about 120 calories per 100 grams, so it is a low-calorie option when prepared properly.
Barley
Barley is a versatile grain that can be used in both savory and sweet dishes. It is high in fiber and takes on a slightly gelatinous consistency when cooked. Raw barley contains about 352 calories per 100 grams, while cooked barley has fewer calories, with about 123 calories per 100 grams. Barley is known for its high soluble fiber content, which can help lower cholesterol.
Rye
Rye is the most commonly used flour in bread or whole grain breads. Rye has an average calorie count compared to other grains. Raw rye contains about 338 calories per 100 grams. After cooking, the calorie content per 100 grams drops to 125 calories. Rye is slow-digesting and can help balance blood sugar levels. Rye, especially whole grains, provides a variety of nutrients, including fiber, B vitamins, and minerals like iron and magnesium.
But choosing a grain also depends on your own nutritional goals: Pay attention not only to the calorie content, but also to the nutritional value of the grain and how it was processed. It fits your diet.
