Low-Fat Grains: 30 Lowest per 100 g & per Serving
Per 100 g, the grains lowest in fat are Soba noodles (cooked) (0.1 g), White rice (long-grain, enriched, cooked) (0.3 g) and Wild rice (cooked) (0.3 g). Per typical serving, Soba noodles (cooked) has the least: 1 cup (114 g) has 0.1 g. 38 of the 51 grains ranked meet the FDA “low” limit (3 g or less) in a typical serving.
Lowest in fat per 100 g
30 of 51 ranked grains, least 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 | Soba noodles (cooked) | 0.1 g<1% DV | 1 cup114 g | 0.1 g<1% DV | 0.2 g |
| 2 | White rice (long-grain, enriched, cooked) | 0.3 g<1% DV | 1 cup158 g | 0.4 g1% DV | 0.4 g |
| 3 | Wild rice (cooked) | 0.3 g<1% DV | 1 cup164 g | 0.6 g1% DV | 0.7 g |
| 4 | Barley (pearled, cooked) | 0.4 g1% DV | 1 cup157 g | 0.7 g1% DV | 0.7 g |
| 5 | White rice (short-grain, raw, unenriched) | 0.5 g1% DV | 1 cup200 g | 1 g1% DV | 0.3 g |
| 6 | Rice noodles (dry) | 0.6 g1% DV | 2 oz57 g | 0.3 g<1% DV | 0.3 g |
| 7 | White rice (medium-grain, raw, enriched) | 0.6 g1% DV | 1 cup195 g | 1.1 g1% DV | 0.3 g |
| 7 | White rice (medium-grain, raw, unenriched) | 0.6 g1% DV | 1 cup195 g | 1.1 g1% DV | 0.3 g |
| 9 | White rice (long-grain, enriched, uncooked) | 0.7 g1% DV | 1 cup185 g | 1.2 g2% DV | 0.4 g |
| 10 | Soba noodles (dry) | 0.7 g1% DV | 2 oz57 g | 0.4 g1% DV | 0.4 g |
| 11 | Somen noodles (dry) | 0.8 g1% DV | 2 oz57 g | 0.5 g1% DV | 0.5 g |
| 12 | Oat bran (cooked) | 0.9 g1% DV | 1 cup219 g | 1.9 g2% DV | 4.3 g |
| 13 | Pasta (cooked, enriched, with added salt) | 0.9 g1% DV | 1 cup spaghetti not packed124 g | 1.2 g1% DV | 1.2 g |
| 14 | Pasta (fresh-refrigerated, spinach, cooked) | 0.9 g1% DV | 2 oz57 g | 0.5 g1% DV | 1.4 g |
| 15 | Pasta (fresh-refrigerated, plain, cooked) | 1.1 g1% DV | 2 oz128 g | 1.3 g2% DV | 1.6 g |
| 16 | Barley (pearled, raw) | 1.2 g1% DV | 1 cup200 g | 2.3 g3% DV | 0.7 g |
| 17 | Oat bran bagels | 1.2 g2% DV | 1 medium bagel105 g | 1.3 g2% DV | 0.9 g |
| 18 | Multigrain bagels | 1.2 g2% DV | 1 piece bagel81 g | 1 g1% DV | 1 g |
| 19 | Wonton wrappers | 1.5 g2% DV | 1 wrapper32 g | 0.5 g1% DV | 1 g |
| 20 | Pasta (dry, enriched) | 1.5 g2% DV | 1 cup spaghetti91 g | 1.4 g2% DV | 0.8 g |
| 20 | Pasta (dry, unenriched) | 1.5 g2% DV | 1 cup spaghetti91 g | 1.4 g2% DV | 0.8 g |
| 22 | Wheat bagels | 1.5 g2% DV | 1 bagel98 g | 1.5 g2% DV | 1.2 g |
| 23 | Cinnamon-raisin bagels | 1.7 g2% DV | 1 medium bagel105 g | 1.8 g2% DV | 1.2 g |
| 24 | Cinnamon-raisin bagels (toasted) | 1.8 g2% DV | 1 medium bagel99 g | 1.8 g2% DV | 1.2 g |
| 25 | Quinoa (cooked) | 1.9 g2% DV | 1 cup185 g | 3.6 g5% DV | 3.2 g |
| 26 | Egg noodles (enriched, cooked) | 2.1 g3% DV | 1 cup160 g | 3.3 g4% DV | 3 g |
| 27 | Pasta (fresh-refrigerated, spinach, as purchased) | 2.1 g3% DV | 4.5 oz128 g | 2.7 g3% DV | 1.5 g |
| 28 | White wheat bread | 2.2 g3% DV | 1 slice28 g | 0.6 g1% DV | 1.8 g |
| 29 | Barley (hulled) | 2.3 g3% DV | 1 cup184 g | 4.2 g5% DV | 1.3 g |
| 29 | Pasta (fresh-refrigerated, plain, as purchased) | 2.3 g3% DV | 4.5 oz128 g | 2.9 g4% DV | 1.6 g |
Least fat per typical serving
The same grains ranked by what one typical USDA portion gives, which is what you eat. Only servings of 30 g or more are listed: a single leaf or a spoonful of peel would always be lowest.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Soba noodles (cooked) | 0.1 g<1% DV | 1 cup114 g | 0.1 g<1% DV | 0.2 g |
| 2 | Rice noodles (dry) | 0.6 g1% DV | 2 oz57 g | 0.3 g<1% DV | 0.3 g |
| 3 | Soba noodles (dry) | 0.7 g1% DV | 2 oz57 g | 0.4 g1% DV | 0.4 g |
| 4 | White rice (long-grain, enriched, cooked) | 0.3 g<1% DV | 1 cup158 g | 0.4 g1% DV | 0.4 g |
| 5 | Somen noodles (dry) | 0.8 g1% DV | 2 oz57 g | 0.5 g1% DV | 0.5 g |
| 6 | Wonton wrappers | 1.5 g2% DV | 1 wrapper32 g | 0.5 g1% DV | 1 g |
| 7 | Pasta (fresh-refrigerated, spinach, cooked) | 0.9 g1% DV | 2 oz57 g | 0.5 g1% DV | 1.4 g |
| 8 | Wild rice (cooked) | 0.3 g<1% DV | 1 cup164 g | 0.6 g1% DV | 0.7 g |
| 9 | Barley (pearled, cooked) | 0.4 g1% DV | 1 cup157 g | 0.7 g1% DV | 0.7 g |
| 10 | Multigrain bagels | 1.2 g2% DV | 1 piece bagel81 g | 1 g1% DV | 1 g |
| 11 | Pumpernickel rolls | 2.8 g4% DV | 1 medium36 g | 1 g1% DV | 2 g |
| 12 | White rice (short-grain, raw, unenriched) | 0.5 g1% DV | 1 cup200 g | 1 g1% DV | 0.3 g |
| 13 | White rice (medium-grain, raw, enriched) | 0.6 g1% DV | 1 cup195 g | 1.1 g1% DV | 0.3 g |
| 13 | White rice (medium-grain, raw, unenriched) | 0.6 g1% DV | 1 cup195 g | 1.1 g1% DV | 0.3 g |
| 15 | Pasta (cooked, enriched, with added salt) | 0.9 g1% DV | 1 cup spaghetti not packed124 g | 1.2 g1% DV | 1.2 g |
Least 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 | Soba noodles (cooked) | 0.1 g<1% DV | 1 cup114 g | 0.1 g<1% DV | 0.2 g |
| 2 | White rice (short-grain, raw, unenriched) | 0.5 g1% DV | 1 cup200 g | 1 g1% DV | 0.3 g |
| 3 | Rice noodles (dry) | 0.6 g1% DV | 2 oz57 g | 0.3 g<1% DV | 0.3 g |
| 4 | White rice (medium-grain, raw, enriched) | 0.6 g1% DV | 1 cup195 g | 1.1 g1% DV | 0.3 g |
| 4 | White rice (medium-grain, raw, unenriched) | 0.6 g1% DV | 1 cup195 g | 1.1 g1% DV | 0.3 g |
| 6 | White rice (long-grain, enriched, uncooked) | 0.7 g1% DV | 1 cup185 g | 1.2 g2% DV | 0.4 g |
| 7 | Soba noodles (dry) | 0.7 g1% DV | 2 oz57 g | 0.4 g1% DV | 0.4 g |
| 8 | White rice (long-grain, enriched, cooked) | 0.3 g<1% DV | 1 cup158 g | 0.4 g1% DV | 0.4 g |
| 9 | Somen noodles (dry) | 0.8 g1% DV | 2 oz57 g | 0.5 g1% DV | 0.5 g |
| 10 | Barley (pearled, raw) | 1.2 g1% DV | 1 cup200 g | 2.3 g3% DV | 0.7 g |
| 11 | Wild rice (cooked) | 0.3 g<1% DV | 1 cup164 g | 0.6 g1% DV | 0.7 g |
| 12 | Barley (pearled, cooked) | 0.4 g1% DV | 1 cup157 g | 0.7 g1% DV | 0.7 g |
| 13 | Pasta (dry, enriched) | 1.5 g2% DV | 1 cup spaghetti91 g | 1.4 g2% DV | 0.8 g |
| 13 | Pasta (dry, unenriched) | 1.5 g2% DV | 1 cup spaghetti91 g | 1.4 g2% DV | 0.8 g |
| 15 | Oat bran bagels | 1.2 g2% DV | 1 medium bagel105 g | 1.3 g2% DV | 0.9 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 |
|---|---|---|---|---|
| Corn bran (crude) | 0.9 g1% DV | 1 cup76 g | 0.7 g1% DV | 0.8 g |
| Pasta (gluten-free, corn and rice flour, cooked) | 1 g1% DV | 1 cup spaghetti141 g | 1.4 g2% DV | 1.1 g |
| Barley malt flour | 1.8 g2% DV | 1 cup162 g | 3 g4% DV | 1 g |
| Rice flour (brown) | 2.8 g4% DV | 1 cup158 g | 4.4 g6% DV | 1.5 g |
| Corn flour (whole-grain, yellow) | 3.9 g5% DV | 1 cup117 g | 4.5 g6% DV | 2.1 g |
| Oats (instant, fortified, plain, dry) | 6.9 g9% DV | 1 packet28 g | 1.9 g2% DV | 3.8 g |
| Oat flour (partially debranned) | 9.1 g12% DV | 1 cup104 g | 9.5 g12% DV | 4.5 g |
| Rice bran (crude) | 21 g27% DV | 1 cup118 g | 25 g32% DV | 13 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.
- Every reported value is ranked, 0 included (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's “low” claim for fat allows 3 g or less per reference serving (21 CFR 101.60–101.62); applied here to the typical USDA portion.
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.