January 12, 2009
Gluten-Free Grain Nutrition Facts
Periodically I like looking over the nutritional information of various grains. It reminds me that variety is always a good thing, and sometimes it encourages me to try something new. I included wheat (which is not gluten-free) for comparison sake. This is a basic chart which does not include vitamin facts. I’ll provide links below where you can find that information.
| Grain | Calories | Fat(g) | Sodium(mg) | Carbs(g) | Fiber(g) | Protein(g) |
| Amaranth | 182 | 3.25 | 10.25 | 32.25 | 4.5 | 7 |
| Buckwheat | 146 | 1.5 | .5 | 30.5 | 4.25 | 5.75 |
| Corn | 152 | 2 | 14.5 | 30.75 | 3 | 4 |
| Millet | 189 | 2 | 2.5 | 36.5 | 4.25 | 5.5 |
| Oats | 152 | 2.75 | .75 | 25.75 | 4.25 | 6.5 |
| Quinoa | 159 | 2.5 | 9 | 29.25 | 2.5 | 5.5 |
| Brown rice | 171 | 1.25 | 3.25 | 35.75 | 1.5 | 3.75 |
| Sorghum | 163 | 1.5 | 3 | 33.75 | 3 | 5.5 |
| Teff | 160 | 1 | 10 | 33 | 6 | 6 |
| Wheat (not GF!) | 158 | 1 | 1 | 32.75 | 5.75 | 7.5 |
I compiled this table from information at recipetips.com. The amounts given are for 1/4 cup of dry grain.
More comprehensive information can be found from a PDF file, New Horizons for Whole Grains and the Gluten-Free Diet, by Carol Fenster and Shelley Case. At Nutrition Analyser you can click on an individual grain and get a long list of nutritional information.
What are your favorite gluten-free grains?
Labels: gluten-free diet
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