Grains High in Fat: Top 30 per 100 g & per Serving
Per 100 g, the grains highest in fat are Flat noodles (crunchy, Chinese restaurant) (32 g, 41% DV), Taco shells (baked) (22 g, 28% DV) and Chow mein noodles (Chinese) (21 g, 27% DV). Per typical serving, Flat noodles (crunchy, Chinese restaurant) gives the most: 1 cup (45 g) has 14 g (18% DV). 4 of the 51 grains ranked are a good source (10% DV or more) in a typical serving; 0 reach 20% DV, the FDA bar for “high in”.
Highest in fat per 100 g
30 of 51 ranked grains, most fat first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Flat noodles (crunchy, Chinese restaurant) | 32 g41% DV | 1 cup45 g | 14 g18% DV | 12 g |
| 2 | Taco shells (baked) | 22 g28% DV | 1 large21 g | 4.6 g6% DV | 9.2 g |
| 3 | Chow mein noodles (Chinese) | 21 g27% DV | 1/2 cup dry28 g | 5.9 g8% DV | 9 g |
| 4 | Garlic bread (frozen) | 17 g21% DV | 1 slice presliced43 g | 7.1 g9% DV | 9.5 g |
| 5 | Sweet rolls (cinnamon, refrigerated dough with frosting) | 12 g16% DV | 1 roll30 g | 3.7 g5% DV | 7.3 g |
| 6 | Oat bran (raw) | 7 g9% DV | 1 cup94 g | 6.6 g8% DV | 5.7 g |
| 7 | Oats | 6.9 g9% DV | 1 cup156 g | 11 g14% DV | 3.5 g |
| 8 | Egg bread (toasted) | 6.6 g8% DV | 1 slice37 g | 2.4 g3% DV | 4.2 g |
| 9 | Egg bread | 6 g8% DV | 1 slice40 g | 2.4 g3% DV | 4.2 g |
| 10 | Whole-wheat bread (prepared from recipe) | 5.4 g7% DV | 1 slice46 g | 2.5 g3% DV | 3.9 g |
| 11 | Corn grain (white) | 4.7 g6% DV | 1 cup166 g | 7.9 g10% DV | 2.6 g |
| 11 | Corn grain (yellow) | 4.7 g6% DV | 1 cup166 g | 7.9 g10% DV | 2.6 g |
| 13 | Wheat bread | 4.5 g6% DV | 1 slice29 g | 1.3 g2% DV | 3.3 g |
| 14 | Egg noodles (dry, enriched) | 4.4 g6% DV | 1 cup38 g | 1.7 g2% DV | 2.3 g |
| 14 | Egg noodles (dry, unenriched) | 4.4 g6% DV | 1 cup38 g | 1.7 g2% DV | 2.3 g |
| 16 | French rolls | 4.3 g6% DV | 1 roll38 g | 1.6 g2% DV | 3.1 g |
| 17 | Multi-grain bread | 4.2 g5% DV | 1 slice regular26 g | 1.1 g1% DV | 3.2 g |
| 18 | Muffin (blueberry, commercially prepared, low-fat) | 4.2 g5% DV | 1 muffin small71 g | 3 g4% DV | 3.3 g |
| 19 | Cracked-wheat bread | 3.9 g5% DV | 1 slice30 g | 1.2 g2% DV | 3 g |
| 20 | Pumpernickel rolls | 2.8 g4% DV | 1 medium36 g | 1 g1% DV | 2 g |
| 21 | Bread (french or vienna) | 2.4 g3% DV | 1 slice139 g | 3.4 g4% DV | 1.8 g |
| 22 | Barley (hulled) | 2.3 g3% DV | 1 cup184 g | 4.2 g5% DV | 1.3 g |
| 22 | Pasta (fresh-refrigerated, plain, as purchased) | 2.3 g3% DV | 4.5 oz128 g | 2.9 g4% DV | 1.6 g |
| 24 | White wheat bread | 2.2 g3% DV | 1 slice28 g | 0.6 g1% DV | 1.8 g |
| 25 | Pasta (fresh-refrigerated, spinach, as purchased) | 2.1 g3% DV | 4.5 oz128 g | 2.7 g3% DV | 1.5 g |
| 26 | Egg noodles (enriched, cooked) | 2.1 g3% DV | 1 cup160 g | 3.3 g4% DV | 3 g |
| 27 | Quinoa (cooked) | 1.9 g2% DV | 1 cup185 g | 3.6 g5% DV | 3.2 g |
| 28 | Cinnamon-raisin bagels (toasted) | 1.8 g2% DV | 1 medium bagel99 g | 1.8 g2% DV | 1.2 g |
| 29 | Cinnamon-raisin bagels | 1.7 g2% DV | 1 medium bagel105 g | 1.8 g2% DV | 1.2 g |
| 30 | Wheat bagels | 1.5 g2% DV | 1 bagel98 g | 1.5 g2% DV | 1.2 g |
Most fat 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 | Flat noodles (crunchy, Chinese restaurant) | 32 g41% DV | 1 cup45 g | 14 g18% DV | 12 g |
| 2 | Oats | 6.9 g9% DV | 1 cup156 g | 11 g14% DV | 3.5 g |
| 3 | Corn grain (white) | 4.7 g6% DV | 1 cup166 g | 7.9 g10% DV | 2.6 g |
| 3 | Corn grain (yellow) | 4.7 g6% DV | 1 cup166 g | 7.9 g10% DV | 2.6 g |
| 5 | Garlic bread (frozen) | 17 g21% DV | 1 slice presliced43 g | 7.1 g9% DV | 9.5 g |
| 6 | Oat bran (raw) | 7 g9% DV | 1 cup94 g | 6.6 g8% DV | 5.7 g |
| 7 | Chow mein noodles (Chinese) | 21 g27% DV | 1/2 cup dry28 g | 5.9 g8% DV | 9 g |
| 8 | Taco shells (baked) | 22 g28% DV | 1 large21 g | 4.6 g6% DV | 9.2 g |
| 9 | Barley (hulled) | 2.3 g3% DV | 1 cup184 g | 4.2 g5% DV | 1.3 g |
| 10 | Sweet rolls (cinnamon, refrigerated dough with frosting) | 12 g16% DV | 1 roll30 g | 3.7 g5% DV | 7.3 g |
| 11 | Quinoa (cooked) | 1.9 g2% DV | 1 cup185 g | 3.6 g5% DV | 3.2 g |
| 12 | Bread (french or vienna) | 2.4 g3% DV | 1 slice139 g | 3.4 g4% DV | 1.8 g |
| 13 | Egg noodles (enriched, cooked) | 2.1 g3% DV | 1 cup160 g | 3.3 g4% DV | 3 g |
| 14 | Muffin (blueberry, commercially prepared, low-fat) | 4.2 g5% DV | 1 muffin small71 g | 3 g4% DV | 3.3 g |
| 15 | Pasta (fresh-refrigerated, plain, as purchased) | 2.3 g3% DV | 4.5 oz128 g | 2.9 g4% DV | 1.6 g |
Most fat per 200 kcal
Nutrient density: fat for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Flat noodles (crunchy, Chinese restaurant) | 32 g41% DV | 1 cup45 g | 14 g18% DV | 12 g |
| 2 | Garlic bread (frozen) | 17 g21% DV | 1 slice presliced43 g | 7.1 g9% DV | 9.5 g |
| 3 | Taco shells (baked) | 22 g28% DV | 1 large21 g | 4.6 g6% DV | 9.2 g |
| 4 | Chow mein noodles (Chinese) | 21 g27% DV | 1/2 cup dry28 g | 5.9 g8% DV | 9 g |
| 5 | Sweet rolls (cinnamon, refrigerated dough with frosting) | 12 g16% DV | 1 roll30 g | 3.7 g5% DV | 7.3 g |
| 6 | Oat bran (raw) | 7 g9% DV | 1 cup94 g | 6.6 g8% DV | 5.7 g |
| 7 | Oat bran (cooked) | 0.9 g1% DV | 1 cup219 g | 1.9 g2% DV | 4.3 g |
| 8 | Egg bread (toasted) | 6.6 g8% DV | 1 slice37 g | 2.4 g3% DV | 4.2 g |
| 9 | Egg bread | 6 g8% DV | 1 slice40 g | 2.4 g3% DV | 4.2 g |
| 10 | Whole-wheat bread (prepared from recipe) | 5.4 g7% DV | 1 slice46 g | 2.5 g3% DV | 3.9 g |
| 11 | Oats | 6.9 g9% DV | 1 cup156 g | 11 g14% DV | 3.5 g |
| 12 | Muffin (blueberry, commercially prepared, low-fat) | 4.2 g5% DV | 1 muffin small71 g | 3 g4% DV | 3.3 g |
| 13 | Wheat bread | 4.5 g6% DV | 1 slice29 g | 1.3 g2% DV | 3.3 g |
| 14 | Quinoa (cooked) | 1.9 g2% DV | 1 cup185 g | 3.6 g5% DV | 3.2 g |
| 15 | Multi-grain bread | 4.2 g5% DV | 1 slice regular26 g | 1.1 g1% DV | 3.2 g |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with fat, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Rice bran (crude) | 21 g27% DV | 1 cup118 g | 25 g32% DV | 13 g |
| Oat flour (partially debranned) | 9.1 g12% DV | 1 cup104 g | 9.5 g12% DV | 4.5 g |
| Oats (instant, fortified, plain, dry) | 6.9 g9% DV | 1 packet28 g | 1.9 g2% DV | 3.8 g |
| Corn flour (whole-grain, yellow) | 3.9 g5% DV | 1 cup117 g | 4.5 g6% DV | 2.1 g |
| Rice flour (brown) | 2.8 g4% DV | 1 cup158 g | 4.4 g6% DV | 1.5 g |
| Barley malt flour | 1.8 g2% DV | 1 cup162 g | 3 g4% DV | 1 g |
| Pasta (gluten-free, corn and rice flour, cooked) | 1 g1% DV | 1 cup spaghetti141 g | 1.4 g2% DV | 1.1 g |
| Corn bran (crude) | 0.9 g1% DV | 1 cup76 g | 0.7 g1% DV | 0.8 g |
Which foods are ranked
- The 51 grains on CalorieExplorer with a reported fat 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 fat, 78 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.
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