Grains High in Calories: Top 30 per 100 g & per Serving
Per 100 g, the grains highest in calories are Flat noodles (crunchy, Chinese restaurant) (521 kcal), Taco shells (baked) (476 kcal) and Chow mein noodles (Chinese) (471 kcal). Per typical serving, White rice (short-grain, raw, unenriched) gives the most: 1 cup (200 g) has 716 kcal.
Highest in calories per 100 g
30 of 51 ranked grains, most calories first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion |
|---|---|---|---|---|
| 1 | Flat noodles (crunchy, Chinese restaurant) | 521 kcal26% DV | 1 cup45 g | 234 kcal12% DV |
| 2 | Taco shells (baked) | 476 kcal24% DV | 1 large21 g | 100 kcal5% DV |
| 3 | Chow mein noodles (Chinese) | 471 kcal24% DV | 1/2 cup dry28 g | 132 kcal7% DV |
| 4 | Oats | 389 kcal19% DV | 1 cup156 g | 607 kcal30% DV |
| 5 | Egg noodles (dry, enriched) | 384 kcal19% DV | 1 cup38 g | 146 kcal7% DV |
| 5 | Egg noodles (dry, unenriched) | 384 kcal19% DV | 1 cup38 g | 146 kcal7% DV |
| 7 | Pasta (dry, enriched) | 371 kcal19% DV | 1 cup spaghetti91 g | 338 kcal17% DV |
| 7 | Pasta (dry, unenriched) | 371 kcal19% DV | 1 cup spaghetti91 g | 338 kcal17% DV |
| 9 | Corn grain (white) | 365 kcal18% DV | 1 cup166 g | 606 kcal30% DV |
| 9 | Corn grain (yellow) | 365 kcal18% DV | 1 cup166 g | 606 kcal30% DV |
| 9 | White rice (long-grain, enriched, uncooked) | 365 kcal18% DV | 1 cup185 g | 675 kcal34% DV |
| 12 | Rice noodles (dry) | 364 kcal18% DV | 2 oz57 g | 207 kcal10% DV |
| 13 | White rice (medium-grain, raw, enriched) | 360 kcal18% DV | 1 cup195 g | 702 kcal35% DV |
| 13 | White rice (medium-grain, raw, unenriched) | 360 kcal18% DV | 1 cup195 g | 702 kcal35% DV |
| 15 | White rice (short-grain, raw, unenriched) | 358 kcal18% DV | 1 cup200 g | 716 kcal36% DV |
| 16 | Somen noodles (dry) | 356 kcal18% DV | 2 oz57 g | 203 kcal10% DV |
| 17 | Barley (hulled) | 354 kcal18% DV | 1 cup184 g | 651 kcal33% DV |
| 18 | Barley (pearled, raw) | 352 kcal18% DV | 1 cup200 g | 704 kcal35% DV |
| 19 | Garlic bread (frozen) | 350 kcal18% DV | 1 slice presliced43 g | 151 kcal8% DV |
| 20 | Soba noodles (dry) | 336 kcal17% DV | 2 oz57 g | 192 kcal10% DV |
| 21 | Sweet rolls (cinnamon, refrigerated dough with frosting) | 333 kcal17% DV | 1 roll30 g | 100 kcal5% DV |
| 22 | Egg bread (toasted) | 315 kcal16% DV | 1 slice37 g | 117 kcal6% DV |
| 23 | Cinnamon-raisin bagels (toasted) | 294 kcal15% DV | 1 medium bagel99 g | 291 kcal15% DV |
| 24 | Wonton wrappers | 291 kcal15% DV | 1 wrapper32 g | 93 kcal5% DV |
| 25 | Pasta (fresh-refrigerated, spinach, as purchased) | 289 kcal14% DV | 4.5 oz128 g | 370 kcal18% DV |
| 26 | Pasta (fresh-refrigerated, plain, as purchased) | 288 kcal14% DV | 4.5 oz128 g | 369 kcal18% DV |
| 27 | Egg bread | 287 kcal14% DV | 1 slice40 g | 115 kcal6% DV |
| 28 | Whole-wheat bread (prepared from recipe) | 278 kcal14% DV | 1 slice46 g | 128 kcal6% DV |
| 29 | French rolls | 277 kcal14% DV | 1 roll38 g | 105 kcal5% DV |
| 30 | Pumpernickel rolls | 276 kcal14% DV | 1 medium36 g | 99 kcal5% DV |
Most calories per typical serving
The same grains ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion |
|---|---|---|---|---|
| 1 | White rice (short-grain, raw, unenriched) | 358 kcal18% DV | 1 cup200 g | 716 kcal36% DV |
| 2 | Barley (pearled, raw) | 352 kcal18% DV | 1 cup200 g | 704 kcal35% DV |
| 3 | White rice (medium-grain, raw, enriched) | 360 kcal18% DV | 1 cup195 g | 702 kcal35% DV |
| 3 | White rice (medium-grain, raw, unenriched) | 360 kcal18% DV | 1 cup195 g | 702 kcal35% DV |
| 5 | White rice (long-grain, enriched, uncooked) | 365 kcal18% DV | 1 cup185 g | 675 kcal34% DV |
| 6 | Barley (hulled) | 354 kcal18% DV | 1 cup184 g | 651 kcal33% DV |
| 7 | Oats | 389 kcal19% DV | 1 cup156 g | 607 kcal30% DV |
| 8 | Corn grain (white) | 365 kcal18% DV | 1 cup166 g | 606 kcal30% DV |
| 8 | Corn grain (yellow) | 365 kcal18% DV | 1 cup166 g | 606 kcal30% DV |
| 10 | Bread (french or vienna) | 272 kcal14% DV | 1 slice139 g | 378 kcal19% DV |
| 11 | Pasta (fresh-refrigerated, spinach, as purchased) | 289 kcal14% DV | 4.5 oz128 g | 370 kcal18% DV |
| 12 | Pasta (fresh-refrigerated, plain, as purchased) | 288 kcal14% DV | 4.5 oz128 g | 369 kcal18% DV |
| 13 | Pasta (dry, enriched) | 371 kcal19% DV | 1 cup spaghetti91 g | 338 kcal17% DV |
| 13 | Pasta (dry, unenriched) | 371 kcal19% DV | 1 cup spaghetti91 g | 338 kcal17% DV |
| 15 | Cinnamon-raisin bagels (toasted) | 294 kcal15% DV | 1 medium bagel99 g | 291 kcal15% DV |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with calories, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion |
|---|---|---|---|
| Oat flour (partially debranned) | 404 kcal20% DV | 1 cup104 g | 420 kcal21% DV |
| Rice flour (brown) | 363 kcal18% DV | 1 cup158 g | 574 kcal29% DV |
| Oats (instant, fortified, plain, dry) | 362 kcal18% DV | 1 packet28 g | 101 kcal5% DV |
| Barley malt flour | 361 kcal18% DV | 1 cup162 g | 585 kcal29% DV |
| Corn flour (whole-grain, yellow) | 361 kcal18% DV | 1 cup117 g | 422 kcal21% DV |
| Rice bran (crude) | 316 kcal16% DV | 1 cup118 g | 373 kcal19% DV |
| Corn bran (crude) | 224 kcal11% DV | 1 cup76 g | 170 kcal9% DV |
| Pasta (gluten-free, corn and rice flour, cooked) | 179 kcal9% DV | 1 cup spaghetti141 g | 252 kcal13% DV |
Which foods are ranked
- The 51 grains on CalorieExplorer with a reported calories value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 kcal are ranked (51 grains); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for calories, 2,000 kcal a day for adults and children 4 and older.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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