Grains High in Carbohydrates: Top 30 per 100 g & per Serving
Per 100 g, the grains highest in carbohydrates are Rice noodles (dry) (80 g, 29% DV), White rice (long-grain, enriched, uncooked) (80 g, 29% DV) and White rice (medium-grain, raw, enriched) (79 g, 29% DV). Per typical serving, White rice (short-grain, raw, unenriched) gives the most: 1 cup (200 g) has 158 g (58% DV). 31 of the 51 grains ranked are a good source (10% DV or more) in a typical serving; 18 reach 20% DV, the FDA bar for “high in”.
Highest in carbohydrates per 100 g
30 of 51 ranked grains, most carbohydrates first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Rice noodles (dry) | 80 g29% DV | 2 oz57 g | 46 g17% DV | 44 g |
| 2 | White rice (long-grain, enriched, uncooked) | 80 g29% DV | 1 cup185 g | 148 g54% DV | 44 g |
| 3 | White rice (medium-grain, raw, enriched) | 79 g29% DV | 1 cup195 g | 155 g56% DV | 44 g |
| 3 | White rice (medium-grain, raw, unenriched) | 79 g29% DV | 1 cup195 g | 155 g56% DV | 44 g |
| 5 | White rice (short-grain, raw, unenriched) | 79 g29% DV | 1 cup200 g | 158 g58% DV | 44 g |
| 6 | Barley (pearled, raw) | 78 g28% DV | 1 cup200 g | 155 g57% DV | 44 g |
| 7 | Pasta (dry, enriched) | 75 g27% DV | 1 cup spaghetti91 g | 68 g25% DV | 40 g |
| 7 | Pasta (dry, unenriched) | 75 g27% DV | 1 cup spaghetti91 g | 68 g25% DV | 40 g |
| 9 | Soba noodles (dry) | 75 g27% DV | 2 oz57 g | 43 g15% DV | 44 g |
| 10 | Corn grain (white) | 74 g27% DV | 1 cup166 g | 123 g45% DV | 41 g |
| 10 | Corn grain (yellow) | 74 g27% DV | 1 cup166 g | 123 g45% DV | 41 g |
| 12 | Somen noodles (dry) | 74 g27% DV | 2 oz57 g | 42 g15% DV | 42 g |
| 13 | Barley (hulled) | 73 g27% DV | 1 cup184 g | 135 g49% DV | 42 g |
| 14 | Egg noodles (dry, enriched) | 71 g26% DV | 1 cup38 g | 27 g10% DV | 37 g |
| 14 | Egg noodles (dry, unenriched) | 71 g26% DV | 1 cup38 g | 27 g10% DV | 37 g |
| 16 | Oats | 66 g24% DV | 1 cup156 g | 103 g38% DV | 34 g |
| 17 | Oat bran (raw) | 66 g24% DV | 1 cup94 g | 62 g23% DV | 54 g |
| 18 | Chow mein noodles (Chinese) | 64 g23% DV | 1/2 cup dry28 g | 18 g6% DV | 27 g |
| 19 | Taco shells (baked) | 63 g23% DV | 1 large21 g | 13 g5% DV | 27 g |
| 20 | Cinnamon-raisin bagels (toasted) | 59 g22% DV | 1 medium bagel99 g | 59 g21% DV | 40 g |
| 21 | Wonton wrappers | 58 g21% DV | 1 wrapper32 g | 19 g7% DV | 40 g |
| 22 | Pasta (fresh-refrigerated, spinach, as purchased) | 56 g20% DV | 4.5 oz128 g | 71 g26% DV | 39 g |
| 23 | Cinnamon-raisin bagels | 55 g20% DV | 1 medium bagel105 g | 58 g21% DV | 40 g |
| 24 | Pasta (fresh-refrigerated, plain, as purchased) | 55 g20% DV | 4.5 oz128 g | 70 g25% DV | 38 g |
| 25 | Oat bran bagels | 53 g19% DV | 1 medium bagel105 g | 56 g20% DV | 42 g |
| 26 | Egg bread (toasted) | 53 g19% DV | 1 slice37 g | 19 g7% DV | 33 g |
| 27 | Flat noodles (crunchy, Chinese restaurant) | 52 g19% DV | 1 cup45 g | 23 g8% DV | 20 g |
| 28 | Bread (french or vienna) | 52 g19% DV | 1 slice139 g | 72 g26% DV | 38 g |
| 29 | Pumpernickel rolls | 52 g19% DV | 1 medium36 g | 19 g7% DV | 38 g |
| 30 | Sweet rolls (cinnamon, refrigerated dough with frosting) | 52 g19% DV | 1 roll30 g | 15 g6% DV | 31 g |
Most carbohydrates 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 | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | White rice (short-grain, raw, unenriched) | 79 g29% DV | 1 cup200 g | 158 g58% DV | 44 g |
| 2 | Barley (pearled, raw) | 78 g28% DV | 1 cup200 g | 155 g57% DV | 44 g |
| 3 | White rice (medium-grain, raw, enriched) | 79 g29% DV | 1 cup195 g | 155 g56% DV | 44 g |
| 3 | White rice (medium-grain, raw, unenriched) | 79 g29% DV | 1 cup195 g | 155 g56% DV | 44 g |
| 5 | White rice (long-grain, enriched, uncooked) | 80 g29% DV | 1 cup185 g | 148 g54% DV | 44 g |
| 6 | Barley (hulled) | 73 g27% DV | 1 cup184 g | 135 g49% DV | 42 g |
| 7 | Corn grain (white) | 74 g27% DV | 1 cup166 g | 123 g45% DV | 41 g |
| 7 | Corn grain (yellow) | 74 g27% DV | 1 cup166 g | 123 g45% DV | 41 g |
| 9 | Oats | 66 g24% DV | 1 cup156 g | 103 g38% DV | 34 g |
| 10 | Bread (french or vienna) | 52 g19% DV | 1 slice139 g | 72 g26% DV | 38 g |
| 11 | Pasta (fresh-refrigerated, spinach, as purchased) | 56 g20% DV | 4.5 oz128 g | 71 g26% DV | 39 g |
| 12 | Pasta (fresh-refrigerated, plain, as purchased) | 55 g20% DV | 4.5 oz128 g | 70 g25% DV | 38 g |
| 13 | Pasta (dry, enriched) | 75 g27% DV | 1 cup spaghetti91 g | 68 g25% DV | 40 g |
| 13 | Pasta (dry, unenriched) | 75 g27% DV | 1 cup spaghetti91 g | 68 g25% DV | 40 g |
| 15 | Oat bran (raw) | 66 g24% DV | 1 cup94 g | 62 g23% DV | 54 g |
Most carbohydrates per 200 kcal
Nutrient density: carbohydrates for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Oat bran (cooked) | 11 g4% DV | 1 cup219 g | 25 g9% DV | 57 g |
| 2 | Oat bran (raw) | 66 g24% DV | 1 cup94 g | 62 g23% DV | 54 g |
| 3 | Barley (pearled, cooked) | 28 g10% DV | 1 cup157 g | 44 g16% DV | 46 g |
| 4 | Soba noodles (dry) | 75 g27% DV | 2 oz57 g | 43 g15% DV | 44 g |
| 5 | White rice (short-grain, raw, unenriched) | 79 g29% DV | 1 cup200 g | 158 g58% DV | 44 g |
| 6 | Barley (pearled, raw) | 78 g28% DV | 1 cup200 g | 155 g57% DV | 44 g |
| 7 | White rice (medium-grain, raw, enriched) | 79 g29% DV | 1 cup195 g | 155 g56% DV | 44 g |
| 7 | White rice (medium-grain, raw, unenriched) | 79 g29% DV | 1 cup195 g | 155 g56% DV | 44 g |
| 9 | Rice noodles (dry) | 80 g29% DV | 2 oz57 g | 46 g17% DV | 44 g |
| 10 | White rice (long-grain, enriched, uncooked) | 80 g29% DV | 1 cup185 g | 148 g54% DV | 44 g |
| 11 | White rice (long-grain, enriched, cooked) | 28 g10% DV | 1 cup158 g | 45 g16% DV | 43 g |
| 12 | Soba noodles (cooked) | 21 g8% DV | 1 cup114 g | 24 g9% DV | 43 g |
| 13 | Wild rice (cooked) | 21 g8% DV | 1 cup164 g | 35 g13% DV | 42 g |
| 14 | Oat bran bagels | 53 g19% DV | 1 medium bagel105 g | 56 g20% DV | 42 g |
| 15 | Somen noodles (dry) | 74 g27% DV | 2 oz57 g | 42 g15% DV | 42 g |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with carbohydrates, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Corn bran (crude) | 86 g31% DV | 1 cup76 g | 65 g24% DV | 76 g |
| Barley malt flour | 78 g28% DV | 1 cup162 g | 127 g46% DV | 43 g |
| Corn flour (whole-grain, yellow) | 77 g28% DV | 1 cup117 g | 90 g33% DV | 43 g |
| Rice flour (brown) | 76 g28% DV | 1 cup158 g | 121 g44% DV | 42 g |
| Oats (instant, fortified, plain, dry) | 70 g25% DV | 1 packet28 g | 19 g7% DV | 38 g |
| Oat flour (partially debranned) | 66 g24% DV | 1 cup104 g | 68 g25% DV | 33 g |
| Rice bran (crude) | 50 g18% DV | 1 cup118 g | 59 g21% DV | 31 g |
| Pasta (gluten-free, corn and rice flour, cooked) | 38 g14% DV | 1 cup spaghetti141 g | 54 g20% DV | 43 g |
Which foods are ranked
- The 51 grains on CalorieExplorer with a reported carbohydrates 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 g 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 carbohydrates, 275 g a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
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.