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.

Rankings in this category: Compare calories in Grains/Flour

169 products · values per 100 g

Quaker Grits Quick 5-Minute 36.8 Ounce Paper Bag Pepsico Inc. Quaker Grits Quick 5-Minute 36.8 Ounce Paper Bag Grains/Flour 351kcal 8.1Protein 1.4Fat 78.4Carbs Quaker Instant Grits Cheese Lovers (12 - 1 Ounce) 12 Ounce 12 Pack Pouches Pepsico Inc. Quaker Instant Grits Cheese Lovers (12 - 1 Ounce) 12 Ounce 12 Pack Pouches Grains/Flour 356kcal 8.4Protein 4.1Fat 75.1Carbs Quaker Instant Grits Flavor Variety (3-1 Oz Original, 4-1 Oz Butter, 3-1 Oz Cheddar Cheese, 2-1 Oz Country Bacon) 12 Ounce 12 Pack Bag in Box Pepsico Inc. Quaker Instant Grits Flavor Variety (3-1 Oz Original, 4-1 Oz Butter, 3-1 Oz Cheddar Cheese, 2-1 Oz Country Bacon) 12 Ounce 12 Pack Bag in Box Grains/Flour High in sodium — 20% DV per serving 358kcal 8.3Protein 4.6Fat 74.3Carbs Quaker Instant Grits Red Eye Gravy & Country Ham (12-1 Oz) 12 Ounce 12 Count Paper Pouch Pepsico Inc. Quaker Instant Grits Red Eye Gravy & Country Ham (12-1 Oz) 12 Ounce 12 Count Paper Pouch Grains/Flour High in sodium — 22% DV per serving 339kcal 9.8Protein 1.6Fat 75.1Carbs Pepsico Inc. Quaker Instant Oatmeal Bakery Favorites Apple Crisp/Cinnamon Roll/Banana Bread (10 - 1.46 Ounce) 14.6 Ounce 10 Pack Paper Box Grains/Flour 375kcal 7.5Protein 5Fat 77.5Carbs Pepsico Inc. Quaker Instant Oatmeal Cinnamon Roll (10 - 1.51 Ounce) 15.1 Ounce 10 Pack Paper Box Grains/Flour 372kcal 9.3Protein 5.8Fat 74.4Carbs Quaker Instant Oatmeal Flavor Variety (18 - 1.51 Ouncz) 27.3 Ounces 18 Count Paper Pouches Pepsico Inc. Quaker Instant Oatmeal Flavor Variety (18 - 1.51 Ouncz) 27.3 Ounces 18 Count Paper Pouches Grains/Flour 369kcal 9.1Protein 5.0Fat 75.7Carbs Pepsico Inc. Quaker Instant Oatmeal Food Service Variety Pack (64 - .98 Ounce) 62.72 Ounce 64 Count Paper Pouches Grains/Flour 369kcal 8.7Protein 5.0Fat 76.4Carbs Quaker Instant Oatmeal Honey & Almonds 1.76 Oz PepsiCo Inc. Brand Owner Quaker Instant Oatmeal Honey & Almonds 1.76 Oz Grains/Flour High in added sugars — 20% DV per serving 380kcal 14Protein 8Fat 68Carbs Quaker Instant Oatmeal Lower Sugar Variety Pack 11.5z 10pack Pepsico Inc. Quaker Instant Oatmeal Lower Sugar Variety Pack 11.5z 10pack Grains/Flour 353kcal 11.8Protein 5.9Fat 70.6Carbs Quaker Instant Oatmeal Maple and Brown Sugar (10 - 1.51 Ounce) 15.1 Ounce 10 Pack Paper Packet Pepsico Inc. Quaker Instant Oatmeal Maple and Brown Sugar (10 - 1.51 Ounce) 15.1 Ounce 10 Pack Paper Packet Grains/Flour 369kcal 9.1Protein 5.0Fat 75.7Carbs Pepsico Inc. Quaker Instant Oatmeal Original (21 - 0.98 Ounce) 20.7 Ounce 21 Count Paper Box Grains/Flour 357kcal 14.3Protein 7.1Fat 67.9Carbs Quaker Instant Oatmeal Variety Pack (10 - 1.51 Ounce) 15.1 Ounce 10 Count Paper Packets Pepsico Inc. Quaker Instant Oatmeal Variety Pack (10 - 1.51 Ounce) 15.1 Ounce 10 Count Paper Packets Grains/Flour 369kcal 9.1Protein 5.0Fat 75.7Carbs Quaker Lower Sugar Instant Oatmeal Apples & Cinnamon (10 - 1.09 Oz) 10.9 Ounce 10 Pack Packets Pepsico Inc. Quaker Lower Sugar Instant Oatmeal Apples & Cinnamon (10 - 1.09 Oz) 10.9 Ounce 10 Pack Packets Grains/Flour 355kcal 9.7Protein 4.8Fat 71.0Carbs PepsiCo Inc. Brand Owner Quaker Oatmeal Oldfashion Regular 42Z/12 Grains/Flour 375kcal 12.5Protein 7.5Fat 67.5Carbs PepsiCo Inc. Brand Owner Quaker Oatmeal Quickoats Regular 42Z/12 Grains/Flour 375kcal 12.5Protein 7.5Fat 67.5Carbs PepsiCo Inc. Brand Owner Quaker Oatmeal Real Medley Apple Walnut Cup 2.46z/12 Grains/Flour High in added sugars — 34% DV per serving 387kcal 8Protein 9.3Fat 72Carbs Quaker Oats Heart Healthy Quick 1-Minute Oats 42 Ounce Paper Canister Pepsico Inc. Quaker Oats Heart Healthy Quick 1-Minute Oats 42 Ounce Paper Canister Grains/Flour 368kcal 13.3Protein 7.2Fat 67.8Carbs Quaker Oats Old Fashioned 42 Oz PepsiCo Inc. Brand Owner Quaker Oats Old Fashioned 42 Oz Grains/Flour 375kcal 12.5Protein 7.5Fat 67.5Carbs Quaker Oats Old Fashioned Oatmeal 18 Ounce Paper Cannister Pepsico Inc. Quaker Oats Old Fashioned Oatmeal 18 Ounce Paper Cannister Grains/Flour 360kcal 13.3Protein 7.2Fat 67.8Carbs Quaker Old Fashioned Grits 24 Ounce Canister Pepsico Inc. Quaker Old Fashioned Grits 24 Ounce Canister Grains/Flour 366kcal 9.8Protein 1.2Fat 78.0Carbs Quaker Old Fashioned Oats 42 Oz PepsiCo Inc. Brand Owner Quaker Old Fashioned Oats 42 Oz Grains/Flour 375kcal 12.5Protein 7.5Fat 67.5Carbs Quaker Original Instant Oatmeal (12 - 0.98 Ounce) 11.8 Ounces 12 Count Paper Packets Pepsico Inc. Quaker Original Instant Oatmeal (12 - 0.98 Ounce) 11.8 Ounces 12 Count Paper Packets Grains/Flour 357kcal 14.3Protein 7.1Fat 67.9Carbs Pepsico Inc. Quaker Protein Cranberry Almond Instant Oatmeal (8-2.18 Oz) 17.4 Ounce 8 Pack Bag in Box Grains/Flour 387kcal 16.1Protein 7.3Fat 66.1Carbs