Whole-Food Grains Guide

With 23kcal calories per 100g, Amaranth earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. Among the 35 items in this category, amaranth sits at the low end for calories — next closest is Corn Flakes at 44kcal.

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Barley is classified as Allowed on Whole-Food, with 352kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 9.9g protein and 15.6g fiber per serving. Within this category, it falls between Buckwheat and Tapioca Starch for calories, ranking 21 of 35.

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Buckwheat is classified as Allowed on Whole-Food, with 343kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 13.2g protein and 10g fiber, which may factor into overall meal planning. Within this category, it falls between Rye Bread and Barley for calories, ranking 20 of 35.

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At 86kcal calories per 100g, Corn falls into the Allowed category under Whole-Food guidelines. This means it is minimally processed, in or close to its natural state. Among the 35 items in this category, corn sits at the low end for calories — next closest is Quinoa at 120kcal.

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At 398kcal calories per 100g, Cornmeal falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 10.4g protein and 5.4g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Rice Cakes at 392kcal.

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With 378kcal calories per 100g, Millet earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, millet also provides 11g protein and 8.5g fiber per 100g. Within this category, it falls between Pasta and Oats for calories, ranking 25 of 35.

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With 379kcal calories per 100g, Oats earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, oats also provides 13.2g protein and 6.5g fat per 100g. Within this category, it falls between Millet and Cornstarch for calories, ranking 26 of 35.

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Quinoa is classified as Allowed on Whole-Food, with 120kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 2.8g fiber, which may factor into overall meal planning. Among the 35 items in this category, quinoa sits at the low end for calories — next closest is Spelt at 127kcal.

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With 392kcal calories per 100g, Rice earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 7.1g protein and 4.2g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Cornstarch at 381kcal.

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Spelt is classified as Allowed on Whole-Food, with 127kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 5.5g protein and 3.9g fiber per serving. Among the 35 items in this category, spelt sits at the low end for calories — next closest is Tacos at 170kcal.

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At 404kcal calories per 100g, Oat Flour falls into the Limited category under Whole-Food guidelines. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, oat flour also provides 14.7g protein and 9.1g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Cornmeal at 398kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 332kcal calories per 100g, Wheat Flour falls into the Limited category under Whole-Food guidelines. The classification reflects that it is moderately processed — fine in plain form, often ultra-processed in branded versions. Nutritionally, it also delivers 9.6g protein and 13.1g fiber per serving. Within this category, it falls between Naan and Rye Bread for calories, ranking 18 of 35. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 65kcal calories per 100g, Arrowroot Powder earns a Not Allowed classification on Whole-Food. This means it is an industrially formulated product with extracted ingredients and additives. Among the 35 items in this category, arrowroot powder sits at the low end for calories — next closest is Corn at 86kcal.

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At 264kcal calories per 100g, Bagel falls into the Not Allowed category under Whole-Food guidelines. The classification reflects that it is an industrially formulated product with extracted ingredients and additives. Nutritionally, it also delivers 10.6g protein and 422mg sodium per serving. Within this category, it falls between English Muffin and Nachos for calories, ranking 11 of 35.

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Burrito is classified as Not Allowed on Whole-Food, with 219kcal calories per 100g. This means it is an industrially formulated product with extracted ingredients and additives. It also contains 11.1g protein and 8.5g fat, which may factor into overall meal planning. Within this category, it falls between Fried Rice and English Muffin for calories, ranking 9 of 35.

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Corn Flakes is classified as Not Allowed on Whole-Food, with 44kcal calories per 100g. This means it is an industrially formulated product with extracted ingredients and additives. Among the 35 items in this category, corn flakes sits at the low end for calories — next closest is Arrowroot Powder at 65kcal.

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Cornstarch is classified as Not Allowed on Whole-Food, with 381kcal calories per 100g. This means it is an industrially formulated product with extracted ingredients and additives. It ranks among the highest in this category for calories. The nearest lower option is Oats at 379kcal.

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At 407kcal calories per 100g, Croutons falls into the Not Allowed category under Whole-Food guidelines. It is an industrially formulated product with extracted ingredients and additives. Beyond the primary classification, croutons also provides 11.9g protein and 6.6g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Oat Flour at 404kcal.

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English Muffin is classified as Not Allowed on Whole-Food, with 227kcal calories per 100g. This means it is an industrially formulated product with extracted ingredients and additives. It also contains 8.9g protein and 3.5g fiber, which may factor into overall meal planning. Within this category, it falls between Burrito and Bagel for calories, ranking 10 of 35.

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At 174kcal calories per 100g, Fried Rice falls into the Not Allowed category under Whole-Food guidelines. It is an industrially formulated product with extracted ingredients and additives. Beyond the primary classification, fried rice also provides 387mg sodium per 100g. Among the 35 items in this category, fried rice sits at the low end for calories — next closest is Burrito at 219kcal.

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Granola Bars is classified as Not Allowed on Whole-Food, with 471kcal calories per 100g. The classification reflects that it is an industrially formulated product with extracted ingredients and additives. Nutritionally, it also delivers 10.1g protein and 19.8g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Pita Bread at 457kcal.

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With 311kcal calories per 100g, Naan earns a Not Allowed classification on Whole-Food. This means it is an industrially formulated product with extracted ingredients and additives. It also contains 11.1g protein and 7.3g fat, which may factor into overall meal planning. Within this category, it falls between Waffles and Wheat Flour for calories, ranking 17 of 35.

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At 265kcal calories per 100g, Nachos falls into the Not Allowed category under Whole-Food guidelines. The classification reflects that it is an industrially formulated product with extracted ingredients and additives. Nutritionally, it also delivers 7.6g protein and 15.9g fat per serving. Within this category, it falls between Bagel and Sourdough Bread for calories, ranking 12 of 35.

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With 282kcal calories per 100g, Pancakes earns a Not Allowed classification on Whole-Food. This means it is an industrially formulated product with extracted ingredients and additives. It also contains 7.4g protein and 12.1g fat, which may factor into overall meal planning. Within this category, it falls between Pizza and Waffles for calories, ranking 15 of 35.

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Pasta is classified as Not Allowed on Whole-Food, with 371kcal calories per 100g. This means it is an industrially formulated product with extracted ingredients and additives. It also contains 13g protein and 3.2g fiber, which may factor into overall meal planning. Within this category, it falls between Rice Noodles and Millet for calories, ranking 24 of 35.

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Pita Bread is classified as Not Allowed on Whole-Food, with 457kcal calories per 100g. This means it is an industrially formulated product with extracted ingredients and additives. It also contains 11.8g protein and 15.2g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Rice Crackers at 416kcal.

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At 280kcal calories per 100g, Pizza falls into the Not Allowed category under Whole-Food guidelines. The classification reflects that it is an industrially formulated product with extracted ingredients and additives. Nutritionally, it also delivers 11.7g protein and 12.6g fat per serving. Within this category, it falls between Sourdough Bread and Pancakes for calories, ranking 14 of 35.

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At 392kcal calories per 100g, Rice Cakes falls into the Not Allowed category under Whole-Food guidelines. It is an industrially formulated product with extracted ingredients and additives. Beyond the primary classification, rice cakes also provides 7.1g protein and 4.2g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Rice at 392kcal.

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With 416kcal calories per 100g, Rice Crackers earns a Not Allowed classification on Whole-Food. This means it is an industrially formulated product with extracted ingredients and additives. It also contains 10g protein and 233mg sodium, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Croutons at 407kcal.

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At 364kcal calories per 100g, Rice Noodles falls into the Not Allowed category under Whole-Food guidelines. The classification reflects that it is an industrially formulated product with extracted ingredients and additives. Nutritionally, it also delivers 6g protein per serving. Within this category, it falls between Tapioca Starch and Pasta for calories, ranking 23 of 35.

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At 338kcal calories per 100g, Rye Bread falls into the Not Allowed category under Whole-Food guidelines. It is an industrially formulated product with extracted ingredients and additives. Beyond the primary classification, rye bread also provides 10.3g protein and 15.1g fiber per 100g. Within this category, it falls between Wheat Flour and Buckwheat for calories, ranking 19 of 35.

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At 272kcal calories per 100g, Sourdough Bread falls into the Not Allowed category under Whole-Food guidelines. The classification reflects that it is an industrially formulated product with extracted ingredients and additives. Nutritionally, it also delivers 10.8g protein and 2.2g fiber per serving. Within this category, it falls between Nachos and Pizza for calories, ranking 13 of 35.

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With 170kcal calories per 100g, Tacos earns a Not Allowed classification on Whole-Food. It is an industrially formulated product with extracted ingredients and additives. Beyond the primary classification, tacos also provides 6.7g protein and 9.2g fat per 100g. Among the 35 items in this category, tacos sits at the low end for calories — next closest is Fried Rice at 174kcal.

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Tapioca Starch is classified as Not Allowed on Whole-Food, with 358kcal calories per 100g. This means it is an industrially formulated product with extracted ingredients and additives. Within this category, it falls between Barley and Rice Noodles for calories, ranking 22 of 35.

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At 309kcal calories per 100g, Waffles falls into the Not Allowed category under Whole-Food guidelines. It is an industrially formulated product with extracted ingredients and additives. Beyond the primary classification, waffles also provides 7.4g protein and 9.5g fat per 100g. Within this category, it falls between Pancakes and Naan for calories, ranking 16 of 35.

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