Grains/Flour: Nutrition Facts and Calories

The Grains/Flour category includes a wide variety of products, from all-purpose flour and self-rising flour to whole grains like barley and oats. These items form the base for many meals and baked goods. When choosing products in this category, checking the ingredient list is helpful. Look for products where "whole grain" is listed as the first ingredient, such as "whole wheat flour" or "whole oats." Whole grains contain the entire grain kernel, including the bran, germ, and endosperm, providing more dietary fiber compared to refined grains. On the Nutrition Facts label, pay attention to the fiber content. The Dietary Guidelines for Americans (2025-2030) suggest choosing foods that provide dietary fiber. For products like self-rising flour or mixes, check the sodium content. The FDA's Daily Value for sodium is 2,300 milligrams per day. Some grain products, especially flavored mixes, may also contain added sugars. The Dietary Guidelines for Americans (2025-2030) recommend limiting added sugars. Choosing plain grains and flours allows you more control over the ingredients in your cooking. All values are shown per 100 g so products can be compared.