Published by Saura ·
Grains and starches nutrition: compare foods and portions
Compare quinoa, rice, bread, potatoes and other starches using a clearly identified dry or cooked reference. Preparation changes water content, so equal weights do not always describe equivalent starting quantities.
Quick answer
Most profiles in this group use cooked weights, while couscous uses dry grain and sweet potato uses a peeled raw weight. Bread is shown as eaten. Read the preparation column before comparing energy or carbohydrate, and use your own package and recipe yield for a specific product.
Read the preparation before comparing
Most profiles in this group use cooked weights, while couscous uses dry grain and sweet potato uses a peeled raw weight. Bread is shown as eaten. Read the preparation column before comparing energy or carbohydrate, and use your own package and recipe yield for a specific product.
The source is Fineli Release 20.0. The table reports available carbohydrate separately from fiber, rather than US Total Carbohydrate. The values are representative and rounded; use a specific package label when it better matches your food.
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| Food | Preparation | Energy | Protein | Available carbs | Fiber |
|---|---|---|---|---|---|
| Quinoa | cooked without salt | 139 kcal | 4.8 g | 22.9 g | 2.8 g |
| Buckwheat | boiled without salt | 131 kcal | 5.2 g | 24.2 g | 2.3 g |
| Couscous | dry, before hydration | 324 kcal | 11.5 g | 63.6 g | 5 g |
| Brown rice | boiled without salt | 145 kcal | 3.2 g | 28.5 g | 3 g |
| White rice | boiled without salt | 93 kcal | 1.6 g | 20.6 g | 0.6 g |
| Multigrain pasta | boiled without salt; wheat, rye and barley pasta | 108 kcal | 4.5 g | 19.8 g | 1.5 g |
| Rye bread | wholegrain rye bread made with water | 240 kcal | 7.3 g | 43.6 g | 11 g |
| Potatoes | peeled and boiled without salt | 75 kcal | 1.9 g | 15.5 g | 1 g |
| Sweet potatoes | raw, peeled | 81 kcal | 1.6 g | 16.8 g | 3 g |
| Pearl barley | boiled with salt | 79 kcal | 2 g | 15.5 g | 1.9 g |
Open a food profile
Each profile includes an example portion, the exact source record, food-specific weighing notes and meal ideas.
- Quinoa nutritioncooked without salt
- Buckwheat nutritionboiled without salt
- Couscous nutritiondry, before hydration
- Brown rice nutritionboiled without salt
- White rice nutritionboiled without salt
- Multigrain pasta nutritionboiled without salt; wheat, rye and barley pasta
- Rye bread nutritionwholegrain rye bread made with water
- Potatoes nutritionpeeled and boiled without salt
- Sweet potatoes nutritionraw, peeled
- Pearl barley nutritionboiled with salt
Use grains and starches in a meal
Choose a starch that fits the meal and your preferences. Pair it with vegetables and a protein-containing food such as beans, tofu, fish or dairy. Sauces, butter and roasting oil belong in the dish total. The example portions illustrate scaling and are not recommended intake targets.
Make your estimate easier to review
Write down whether the amount is raw, cooked, drained or edible weight. Keep additions such as oil, cheese and sauce with the meal. For a mixed recipe, total the ingredients and divide by the finished yield or reasonably equal servings.
- Raw vs cooked food weight: choose the matching nutrition entryLearn when to weigh rice, pasta, meat and beans raw or cooked, with a worked batch-yield example and tips to avoid counting the same food twice.
- How to calculate recipe nutrition from ingredients and servingsCalculate a homemade recipe's calories and nutrients from ingredient weights, then divide by portions or cooked yield with a transparent worked example.
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- Nutrition library: food values and practical meal guidesExplore 80 food nutrition profiles and practical meal guides. Compare calories, protein and fiber with clear portions, preparation notes and source records.
- Fruit nutrition: compare foods and portionsCompare fruit calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Nuts, seeds and oils nutrition: compare foods and portionsCompare nuts, seeds and oils calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Raw vs cooked food weight: choose the matching nutrition entryLearn when to weigh rice, pasta, meat and beans raw or cooked, with a worked batch-yield example and tips to avoid counting the same food twice.
- How to calculate recipe nutrition from ingredients and servingsCalculate a homemade recipe's calories and nutrients from ingredient weights, then divide by portions or cooked yield with a transparent worked example.
Frequently asked questions
Are the amounts in this table recommended portions?
No. The comparison uses 100 g edible weights. Each individual profile also scales an example serving, which illustrates the arithmetic rather than prescribing an amount to eat.
Why might my label differ from this table?
The exact variety, product, preparation, water content and labelling convention can differ. Use a current product label for the packaged food you actually eat.
Sources and method
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 31179: Quinoa, cooked without salt
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 1579: Buckwheat, boiled without salt
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 29208: Couscous
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 1377: Rice, wholegrain, boiled without salt
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 1370: Rice, boiled without salt
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 30361: Pasta, multigrain, boiled without salt
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 1009: Ryebread, water, wholegrain rye flour
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 11511: Potato, peeled, boiled without salt
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 30223: Sweet potato, without skin
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 28908: Barley, pearl, boiled with salt
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.