Protein, fats, carbohydrates, fiber, vitamins, minerals, calories and food composition explained with practical context.
By dry weight, hulled barley and rye are among the highest-fiber common grains, often around or above 15 g per 100 g. Bulgur and oats commonly provide about 10–13 g, while brown rice is closer to 3–4 g. Processing changes the numbers substantially.
Per 100 g cooked, quinoa is around 120 calories and 4.4 g protein; amaranth about 102 calories and 3.8 g. Quinoa usually has slightly more fiber, while amaranth contributes notable calcium and iron and cooks to a much creamier texture.
Despite its name, buckwheat is not related to wheat and is naturally gluten-free. Cooked groats provide roughly 92 calories, 3.4 g protein, and 2.7 g fiber per 100 g, plus magnesium, manganese, and plant compounds such as rutin.
Millet is a naturally gluten-free cereal that, cooked, provides roughly 119 calories, 3.5 g protein, and 24 g carbohydrate per 100 g. Its cooked fiber content is modest, while dry millet contributes minerals including magnesium, phosphorus, and manganese.
Oats and barley are both beta-glucan-rich grains, but their profiles differ. Dry oats and hulled barley each provide roughly 12–14 g protein per 100 g. Hulled barley can contain much more total fiber, while oats contain more fat and are especially convenient as flakes.
Lentils clearly lead on protein and fiber: per 100 g cooked they provide roughly 9 g protein and 8 g fiber, compared with about 4.4 g and 2.8 g in quinoa. Calories and carbohydrate are much closer, so the two foods play different roles on a plate.
Quinoa, amaranth, and buckwheat are not botanical cereal grains. They are seeds from non-grass plants that are cooked and milled in grain-like ways. All three are naturally gluten-free, with distinct textures and nutrient profiles.
Per 100 g cooked, quinoa provides about 120 calories, 4.4 g protein, and 2.8 g fiber; bulgur about 83 calories, 3.1 g protein, and 4.5 g fiber. Bulgur is whole wheat and contains gluten, while quinoa is naturally gluten-free.
Cooked quinoa and couscous are close in calories, but quinoa usually provides slightly more protein and about twice the fiber. Quinoa is naturally gluten-free, while traditional couscous is made from wheat semolina and contains gluten.
Yes. Quinoa contains all nine essential amino acids and is relatively rich in lysine compared with many cereal grains. But complete protein does not mean high-protein food: cooked quinoa provides about 4.4 g protein per 100 g.
Miso is made by fermenting soybeans with koji—grain or soy inoculated with Aspergillus oryzae—plus salt and time. It contributes soy protein, isoflavones, and intense umami, but it is concentrated in sodium and is usually eaten as a condiment rather than a primary protein food.
Cooked quinoa provides about 120 calories, 4.4 g of protein, 21 g of carbohydrate, and 2.8 g of fiber per 100 g in USDA reference data. Dry values are much higher per 100 g because the grain has not absorbed cooking water yet.