USDA food category

Cereal Grains and Pasta

According to USDA FoodData Central (data refreshed September 2026), cereal grains and pasta entries carry the FDA-required nutrition facts panel, ingredient list, and allergen disclosure verbatim from the source label.

50
Foods shown
288
Avg kcal / 100gmoderate density
8.9g
Avg proteingood source · 18% DV

Showing 1–50 foods

Dual-rank verdict

Cereal Grains and Pasta ranks 7th of 25 USDA food groups on average calorie density (288 kcal/100g) but 15th of 25 on average protein (8.9g/100g), group-level USDA averages rather than any single food.

191
foods in avg / 100g profile
288
avg calories / 100g
8.9g
avg protein / 100g
#7 / 25
by calorie density

CEREAL_GRAINS_AND_PASTA · USDA FDC · September 2026

Cereal Grains and Pasta group desk

CAL-MID 288 kcal/100g PRO-LOW 8.9g/100g DENS-UPPER #7/25 dense PRO-RANK-MID #15/25 protein COUNT-SMALL 225 ABOVE-PEER Sausages and · +32 kcal BOOK-FDC 225 idx · September 2026

225 index-core foods average 288 kcal and 8.9g protein per 100g · #7/25 by calorie density · #15/25 by protein. Read with nearest density peer: Sausages and Luncheon Meats (-32 kcal/100g).

Calorie-density neighbourhood around Cereal Grains and Pasta

Vegetables and · lightest avg63 kcalFast Foods · near253 kcalSpices and · near254 kcalSausages and · near256 kcalCereal Grains · this group288 kcalFats and · densest avg609 kcal
Neighbourhood around Cereal Grains and Pasta's 288 kcal/100g group average, not a full 25-group distribution reprint.

Most calorie-dense cereal grains and pasta

Calories per 100 g across the foods on this page

  1. 1 Cornstarch 381 kcal
  2. 2 Couscous, dry 376 kcal
  3. 3 Corn flour, yellow 375 kcal
  4. 4 Amaranth grain, uncooked 371 kcal
  5. 5 Cornmeal, degermed 370 kcal
  6. 6 Cornmeal, degermed 370 kcal
  7. 7 Cornmeal, degermed 370 kcal
  8. 8 Cornmeal, degermed 370 kcal
  9. 9 Corn grain, white 365 kcal
  10. 10 Corn grain, yellow 365 kcal
  11. 11 Corn flour, whole-grain 364 kcal
  12. 12 Corn flour, masa 363 kcal
kcal / 100g Source: USDA FoodData Central (page 1)

Where cereal grains and pasta sit on protein

This group averages 8.9g of protein per 100g, placed against every USDA reference (whole) food.

Protein per 100g - Cereal Grains and Pasta average vs every USDA reference food

USDA reference (whole) foods with a protein value

9 48th percentile higher than 48% of 7,880 USDA reference foods

0–5: 2,829 USDA reference foods (36%). Below this entry. 5–10: 1,170 USDA reference foods (15%). This entry sits in this band. 10–15: 863 USDA reference foods (11%). Above this entry. 15–20: 783 USDA reference foods (10%). Above this entry. 20–25: 1,085 USDA reference foods (14%). Above this entry. 25–30: 826 USDA reference foods (10%). Above this entry. 30–35: 230 USDA reference foods (3%). Above this entry. 35–40: 32 USDA reference foods (0%). Above this entry. 40–45: 9 USDA reference foods (0%). Above this entry. 45–50: 11 USDA reference foods (0%). Above this entry. 50–55: 9 USDA reference foods (0%). Above this entry. 55–60: 33 USDA reference foods (0%). Above this entry. This group's avg 0 60 every USDA reference food, bucketed by value

Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.

Source USDA FoodData Central, SR Legacy & Foundation · 2026

Where Cereal Grains and Pasta sits among the 25 USDA food groups

Plotted by average calories and average protein per 100g, group-level averages across every USDA food category (not individual foods).

06.412.819.225.635.7185.8336.0486.1636.3Avg protein / 100gAvg calories / 100gPoint 1: Avg protein / 100g 13.9, Avg calories / 100g 218Point 2: Avg protein / 100g 10.6, Avg calories / 100g 254Point 3: Avg protein / 100g 4.2, Avg calories / 100g 154Point 4: Avg protein / 100g 0.8, Avg calories / 100g 609Point 5: Avg protein / 100g 23.3, Avg calories / 100g 197Point 6: Avg protein / 100g 3.4, Avg calories / 100g 104Point 7: Avg protein / 100g 15.3, Avg calories / 100g 256Point 8: Avg protein / 100g 8.2, Avg calories / 100g 328Point 9: Avg protein / 100g 0.9, Avg calories / 100g 87Point 10: Avg protein / 100g 22.2, Avg calories / 100g 211Point 11: Avg protein / 100g 2.8, Avg calories / 100g 63Point 12: Avg protein / 100g 15.3, Avg calories / 100g 498Point 13: Avg protein / 100g 24.4, Avg calories / 100g 211Point 14: Avg protein / 100g 3.5, Avg calories / 100g 111Point 15: Avg protein / 100g 20.3, Avg calories / 100g 134Point 16: Avg protein / 100g 14.1, Avg calories / 100g 205Point 17: Avg protein / 100g 23.1, Avg calories / 100g 216Point 18: Avg protein / 100g 7, Avg calories / 100g 360Point 19: Avg protein / 100g 5, Avg calories / 100g 330Point 20: Avg protein / 100g 12.4, Avg calories / 100g 253Point 21: Avg protein / 100g 8, Avg calories / 100g 211Point 22: Avg protein / 100g 9.8, Avg calories / 100g 444Point 23: Avg protein / 100g 16.5, Avg calories / 100g 209Point 24: Avg protein / 100g 10.1, Avg calories / 100g 221Cereal Grains and Pasta: Avg protein / 100g 8.9, Avg calories / 100g 288High-cal, low-proteinHigh-cal, high-proteinLow-cal, low-proteinLow-cal, high-protein
Cereal Grains and Pasta: 8.9g avg protein, 288 avg kcal per 100g, among 25 USDA food groups
Read the chart as text
  • Point 1: Avg protein / 100g 13.9, Avg calories / 100g 218
  • Point 2: Avg protein / 100g 10.6, Avg calories / 100g 254
  • Point 3: Avg protein / 100g 4.2, Avg calories / 100g 154
  • Point 4: Avg protein / 100g 0.8, Avg calories / 100g 609
  • Point 5: Avg protein / 100g 23.3, Avg calories / 100g 197
  • Point 6: Avg protein / 100g 3.4, Avg calories / 100g 104
  • Point 7: Avg protein / 100g 15.3, Avg calories / 100g 256
  • Point 8: Avg protein / 100g 8.2, Avg calories / 100g 328
  • Point 9: Avg protein / 100g 0.9, Avg calories / 100g 87
  • Point 10: Avg protein / 100g 22.2, Avg calories / 100g 211
  • Point 11: Avg protein / 100g 2.8, Avg calories / 100g 63
  • Point 12: Avg protein / 100g 15.3, Avg calories / 100g 498
  • Point 13: Avg protein / 100g 24.4, Avg calories / 100g 211
  • Point 14: Avg protein / 100g 3.5, Avg calories / 100g 111
  • Point 15: Avg protein / 100g 20.3, Avg calories / 100g 134
  • Point 16: Avg protein / 100g 14.1, Avg calories / 100g 205
  • Point 17: Avg protein / 100g 23.1, Avg calories / 100g 216
  • Point 18: Avg protein / 100g 7, Avg calories / 100g 360
  • Point 19: Avg protein / 100g 5, Avg calories / 100g 330
  • Point 20: Avg protein / 100g 12.4, Avg calories / 100g 253
  • Point 21: Avg protein / 100g 8, Avg calories / 100g 211
  • Point 22: Avg protein / 100g 9.8, Avg calories / 100g 444
  • Point 23: Avg protein / 100g 16.5, Avg calories / 100g 209
  • Point 24: Avg protein / 100g 10.1, Avg calories / 100g 221
  • Cereal Grains and Pasta: Avg protein / 100g 8.9, Avg calories / 100g 288
Name Calories Protein Fat Carbs

→ Compare the first three cereal grains and pasta foods side-by-side

Amaranth grain, cooked

Whole Food
102 cal
P: 3.8gF: 1.6gC: 18.7g

Amaranth grain, uncooked

Whole Food
371 cal
P: 13.6gF: 7.0gC: 65.3g

Arrowroot flour

Whole Food
357 cal
P: 0.3gF: 0.1gC: 88.2g

Barley flour or meal

Whole Food
345 cal
P: 10.5gF: 1.6gC: 74.5g

Barley malt flour

Whole Food
361 cal
P: 10.3gF: 1.8gC: 78.3g

Barley, hulled

Whole Food
354 cal
P: 12.5gF: 2.3gC: 73.5g

Barley, pearled, cooked

Whole Food
123 cal
P: 2.3gF: 0.4gC: 28.2g

Barley, pearled, raw

Whole Food
352 cal
P: 9.9gF: 1.2gC: 77.7g

Buckwheat

Whole Food
343 cal
P: 13.3gF: 3.4gC: 71.5g

Buckwheat flour, whole-groat

Whole Food
335 cal
P: 12.6gF: 3.1gC: 70.6g

Buckwheat groats, roasted, cooked

Whole Food
92 cal
P: 3.4gF: 0.6gC: 19.9g

Buckwheat groats, roasted, dry

Whole Food
346 cal
P: 11.7gF: 2.7gC: 75.0g

Buckwheat, whole grain

Whole Food
356 cal (est.)
P: 11.1gF: 3.0gC: 71.1g

Bulgur, cooked

Whole Food
83 cal
P: 3.1gF: 0.2gC: 18.6g

Bulgur, dry

Whole Food
342 cal
P: 12.3gF: 1.3gC: 75.9g

Bulgur, dry, raw

Whole Food
372 cal (est.)
P: 11.8gF: 2.4gC: 75.9g

Chia seeds, dry, raw

Whole Food
517 cal (est.)
P: 17.0gF: 32.9gC: 38.3g

Corn bran, crude

Whole Food
224 cal
P: 8.4gF: 0.9gC: 85.6g

Corn flour, masa harina, white or yellow, dry, raw

Whole Food
376 cal (est.)
P: 7.6gF: 4.3gC: 76.7g

Corn flour, masa, enriched, white

Whole Food
363 cal
P: 8.5gF: 3.7gC: 76.6g

Corn flour, masa, unenriched, white

Whole Food
363 cal
P: 8.5gF: 3.7gC: 76.6g

Corn flour, whole-grain, blue (harina de maiz morado)

Whole Food
364 cal
P: 8.8gF: 5.1gC: 73.9g

Corn flour, whole-grain, white

Whole Food
361 cal
P: 6.9gF: 3.9gC: 76.8g

Corn flour, whole-grain, yellow

Whole Food
361 cal
P: 6.9gF: 3.9gC: 76.8g

Corn flour, yellow, degermed, unenriched

Whole Food
375 cal
P: 5.6gF: 1.4gC: 82.8g

Corn flour, yellow, masa, enriched

Whole Food
363 cal
P: 8.5gF: 3.7gC: 76.6g

Corn grain, white

Whole Food
365 cal
P: 9.4gF: 4.7gC: 74.3g

Corn grain, yellow

Whole Food
365 cal
P: 9.4gF: 4.7gC: 74.3g

Cornmeal, degermed, enriched, white

Whole Food
370 cal
P: 7.1gF: 1.8gC: 79.5g

Cornmeal, degermed, enriched, yellow

Whole Food
370 cal
P: 7.1gF: 1.8gC: 79.5g

Cornmeal, degermed, unenriched, white

Whole Food
370 cal
P: 7.1gF: 1.8gC: 79.5g

Cornmeal, degermed, unenriched, yellow

Whole Food
370 cal
P: 7.1gF: 1.8gC: 79.5g

Cornmeal, white, self-rising, bolted, plain, enriched

Whole Food
334 cal
P: 8.3gF: 3.4gC: 70.3g

Cornmeal, white, self-rising, bolted, with wheat flour added, enriched

Whole Food
348 cal
P: 8.4gF: 2.9gC: 73.4g

Cornmeal, white, self-rising, degermed, enriched

Whole Food
355 cal
P: 8.4gF: 1.7gC: 74.8g

Cornmeal, whole-grain, white

Whole Food
362 cal
P: 8.1gF: 3.6gC: 76.9g

Cornmeal, whole-grain, yellow

Whole Food
362 cal
P: 8.1gF: 3.6gC: 76.9g

Cornmeal, yellow, self-rising, bolted, plain, enriched

Whole Food
334 cal
P: 8.3gF: 3.4gC: 70.3g

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched

Whole Food
348 cal
P: 8.4gF: 2.9gC: 73.4g

Cornmeal, yellow, self-rising, degermed, enriched

Whole Food
355 cal
P: 8.4gF: 1.7gC: 74.8g

Cornstarch

Whole Food
381 cal
P: 0.3gF: 0.1gC: 91.3g

Couscous, cooked

Whole Food
112 cal
P: 3.8gF: 0.2gC: 23.2g

Couscous, dry

Whole Food
376 cal
P: 12.8gF: 0.6gC: 77.4g

Einkorn, grain, dry, raw

Whole Food
369 cal (est.)
P: 15.1gF: 3.8gC: 68.7g

Farro, pearled, dry, raw

Whole Food
367 cal (est.)
P: 12.6gF: 3.1gC: 72.1g

Flour, 00

Whole Food
357 cal (est.)
P: 11.4gF: 1.5gC: 74.4g

Flour, amaranth

Whole Food
384 cal (est.)
P: 13.2gF: 6.2gC: 68.8g

Flour, barley

Whole Food
367 cal (est.)
P: 8.7gF: 2.5gC: 77.4g

Flour, bread, white, enriched, unbleached

Whole Food
363 cal
P: 14.3gF: 1.6gC: 72.8g

Flour, buckwheat

Whole Food
358 cal (est.)
P: 8.9gF: 2.5gC: 75.0g
Page 1 Next →

Primary source data

USDA FoodData Central → FDA Food Labeling & Nutrition → Dietary Guidelines for Americans →

Source: USDA FoodData Central — food_categories taxonomy.
Source: Per-food nutrient values from USDA laboratory analysis and manufacturer-submitted label data.

Read our methodology for how this data is sourced, computed, and verified.

Key takeaways

  • Within Cereal Grains and Pasta, Cornstarch is the most calorie-dense item on this page at 381 cal per 100g, while Bulgur is the lightest at 83 cal -- a reminder that "category" alone doesn't tell you much about any single food.
  • By average calorie density, cereal grains and pasta ranks 7th of 25 USDA food groups -- see how it compares to every other group. Browse all categories
  • Sort the table above by protein, fat, or carbs to find the specific foods in this category that best match your own targets.