Quinoa Rice Sorghum Nutritionally, quinoa is an excellent grain. It is loaded with White rice has had the husk, bran, and germ Nutritionally, sorghum is similar to corn, but it has a protein and the amino acid lysine. It contains about removed (polished), which allows it to cook rapidly. higher concentration of protein. It lacks gluten, so it is 17% high-quality protein, which is more than any This makes it the most popular, but it is also the least an excellent choice for people who are gluten other grain and is equivalent to milk in protein quality. nutritious because of the removal of the bran and intolerant. It can also be used like rice or pearled Quinoa is also very high in iron and is an important germ. White rice is often enriched with nutrients, such barley source of calcium, zinc, potassium, as iron, niacin, thiamin, and riboflavin Nutritional Profile (based on ¼ cup dry grain) magnesium, phosphorus, and copper. (especially in Western nations), to help restore some of the lost nutritional value. Flour milled from rice • Calories = 163 Recognized as gluten free in Canada for many years, contains no gluten, so it is an excellent choice for • Total Fat = 1.5 g quinoa is becoming more widely accepted as a gluten people who are gluten intolerant. Brown, red or black • Saturated Fat = 0.25 g free grain in the United States. This slower rice retain the bran and germ plus they are more • Cholesterol = 0 mg • Sodium = 3 mg acceptance is most often attributed to the fact that nutritious. quinoa is not a commonly used grain in the U. S. and • Carbohydrate = 33.75 g may carry a slight risk of gluten Nutritional Profile(based on ¼ cup dry grain) • Dietary Fiber = 3 g • Protein = 5.5 g contamination because of possible cross Note: The nutritional profile shown below is for • Gluten Free contamination in processing and handling. long-grain brown rice. Remember, for those of us who must live gluten free, it is always best to introduce a new grain into the diet • Calories = 171 slowly and cautiously to ensure that it will not cause • Total Fat = 1.25 g Spelt problems, because there is always the possibility • Saturated Fat = 0.25 g • Cholesterol = 0 mg that a gluten free grain may still cause an adverse Spelt is making a comeback in the United States not • Sodium = 3.25 mg only because of its good flavor, but also reaction due to an allergic response to some other • Carbohydrate = 35.75 g substance in the grain. • Dietary Fiber = 1.5 g because of its nutritional qualities. Spelt contains a • Protein = 3.75 g higher level of protein (up to 25% more) than soft Nutritional Profile (based on ¼ cup dry grain) • Gluten Free white wheat varieties, but it has a protein level that is • Calories = 159 the same or less than hard red wheat varieties. It is a • Total Fat = 2.5 g Rye rich source of B vitamins and fiber. Other • Saturated Fat = 0.25 g nutrients found in spelt include iron, magnesium, nia- • Cholesterol = 0 mg Rye is an excellent source of dietary fiber as well as cin, thiamin, and phosphorus. It has been shown that • Sodium = 9 mg the carbohydrates in spelt are useful in • Carbohydrate = 29.25 g vitamin E, calcium, iron, thiamin, phosphorus, and enhancing the immune system and in helping to clot • Dietary Fiber = 2.5 g potassium. Rye contains gluten, the substance in • Protein = 5.5 g some grains that gives dough (made from the grain) the blood. Since spelt is a species of wheat, it • Gluten Free its elasticity and helps bread to rise properly. Although contains gluten; therefore, it should not be consumed the level of gluten in rye is much lower than that of by gluten intolerant individuals. wheat, it is still unsafe for gluten intolerant individuals Nutritional Profile (based on ¼ cup dry grain) to consume rye. • Calories = 140 Nutritional Profile (based on ¼ cup dry grain) • Total Fat = 1 g • Saturated Fat = 0.25 g • Calories = 142 • Cholesterol = 0 mg • Total Fat = 1 g • Sodium = 0 mg • Saturated Fat = 0 g • Carbohydrate = 31 g • Cholesterol = 0 mg • Dietary Fiber = 3 g • Sodium = 2.5 mg • Protein = 6 g • Carbohydrate = 29.5 g • Contains Gluten • Dietary Fiber = 6.25 g • Protein = 6.25 g • Contains Gluten Revise November 2008 Grain Nutritional Facts http://www.recipetips.com/kitchen-tips/t--1011/grain-nutritional-facts.asp Barley Corn Millet Oats Barley is considered to be an excellent ingredient for Corn is a good source of vitamin A, manganese, and Millet is an excellent source of iron and magnesium Oats are one of the most nutritious grains and are providing soluble fiber, which helps to reduce potassium. It contains protein, but it is not a and it is also high in calcium, phosphorous, considered to be a good source of the soluble fiber cholesterol in the blood. It is also rich in niacin and particularly good source. Although other grains manganese, zinc, and B vitamins. It has the betaglucan, which helps to decrease cholesterol in the iron. Whole barley, also called hulled barley contain a greater ratio of protein than corn, it’s a good highest iron content of any grain except amaranth and blood. Other important nutrients found in oats (the inedible husk has been removed), is much more source energy and very economical. quinoa. The natural alkalinity of millet makes it easily are B vitamins, vitamin E, copper, iron, zinc, nutritious than pearled barley because the bran is left digestible, so it is very beneficial for people with ulcers magnesium, phosphorous, calcium, and thiamin. Nutritional Profile (based on ¼ cup dry grain) intact. and digestive problems. It is believed to be one of the Oats may contain gluten, the substance in some • Calories = 152 least allergenic of all grains. Barley contains gluten, the substance in some grains • Total Fat = 2 g grains that gives dough (made from the grain) its that gives dough (made from the grain) its elasticity elasticity and helps bread to rise properly. Although • Saturated Fat = 0.25 g Recognized as gluten free in Canada for many years, and helps bread to rise properly. Although the level of • Cholesterol = 0 mg there is some debate as to whether oats actually millet is becoming more widely accepted as a gluten gluten in barley is much lower than that of wheat, it is • Sodium = 14.5 mg contain gluten, people who must follow a gluten free free grain in the United States. This slower acceptance still unsafe for gluten intolerant • Carbohydrate = 30.75 g lifestyle should consult medical professionals before is most often attributed to the fact that millet is not a individuals to consume barley. • Dietary Fiber = 3 g consuming oats and oat products. • Protein = 4 g commonly used grain in the U. S. and may carry a Contains Gluten • Gluten Free slight risk of gluten contamination because of Nutritional Profile (based on ¼ cup dry grain) possible cross contamination in processing and Nutritional Profile (based on ¼ cup dry grain) • Calories = 152 handling. Remember, for those of us who must live • Total Fat = 2.75 g • Calories = 163 gluten free, it is always best to introduce a new grain • Total Fat = 1 g Flaxseed • Saturated Fat = 0.5 g into the diet slowly and cautiously to ensure that it • Saturated Fat = 0.25 g • Cholesterol = 0 mg • Cholesterol = 0 mg Flaxseed is one of the best sources of omega-3 fatty will not cause problems, because there is always the • Sodium = 0.75 mg • Sodium = 5.5 mg acids, which are beneficial in reducing cholesterol possibility that a gluten free grain may still cause an • Carbohydrate = 25.75 g • Carbohydrate = 33.75 g and lowering the risk of stroke and heart disease. The adverse reaction due to an allergic response to some • Dietary Fiber = 4.25 g • Dietary Fiber = 8 g seeds contain soluble fiber, which also helps in other substance in the grain. • Protein = 6.5 g • Protein = 5.75 g reducing cholesterol levels. About one-third of the fiber • May Contain Gluten in flaxseed is soluble and two-thirds is insoluble, which Nutritional Profile (based on ¼ cup dry grain) is an important component in aiding digestion. • Calories = 189 Buckwheat Flaxseed is the best source of lignin, which may play a • Total Fat = 2 g Wild Rice role in fighting certain types of cancer. • Saturated Fat = 0.25 g Buckwheat is a rich source of the amino acid, lysine. It • Cholesterol = 0 mg Wild rice is one of the most nutritious grain-like foods. Nutritional Profile (based on ¼ cup dry grain) contains high levels of protein, calcium, • Sodium = 2.5 mg It is very low in fat and very high in fiber. In addition, it magnesium, phosphorous, B vitamins, and iron. • Calories = 224 • Carbohydrate = 36.5 g has nearly twice the protein of true rice varieties and it Because it contains no gluten, buckwheat is an • Total Fat = 17.75 g • Dietary Fiber = 4.25 g is loaded with B vitamins, folate, niacin, thiamin, iron, excellent wheat substitute for people who are • Saturated Fat = 1.5 g • Protein = 5.5 g phosphorus, zinc, and magnesium. allergic to gluten. • Cholesterol = 0 mg • Gluten Free • Sodium = 12.5 mg Nutritional Profile (based on ¼ cup dry grain) Gluten Free • Carbohydrate = 12.25 g • Calories = 143 • Dietary Fiber = 11.5 g Nutritional Profile (based on ¼ cup dry grain) • Total Fat = 0.5 g • Protein = 7.75 g • Saturated Fat = 0 g • Calories = 146 • Gluten Free • Cholesterol = 0 mg • Total Fat = 1.5 g • Sodium = 2.75 mg • Saturated Fat = 0.25 g • Carbohydrate = 30 g • Cholesterol = 0 mg • Dietary Fiber = 2.5 g • Sodium = 0.5 mg • Protein = 6 g • Carbohydrate = 30.5 g • Gluten Free • Dietary Fiber = 4.25 g • Protein = 5.75 g Revise November 2008 Grain Nutritional Facts http://www.recipetips.com/kitchen-tips/t--1011/grain-nutritional-facts.asp Wheat Among the nutrients present in whole-wheat are high levels of protein, fiber, iron, B vitamins, thiamin, niacin, magnesium, phosphorus, and zinc.