Calories in bread, rice & grains: what 100 calories looks like

35 bread, rice & grains, ranked from the most food per 100 calories to the least. Tap any food for counts, 200–500 calorie amounts and macros.

Most food for 100 kcal: ⅔ cup of oatmeal. Least: ¼ cup of granola.

Oatmeal (cooked with water)100 kcal = ⅔ cup 141 g5.0 oz Brown rice (cooked)100 kcal = ½ cup 89 g3.1 oz Couscous (cooked)100 kcal = ½ cup 89 g3.1 oz Quinoa (cooked)100 kcal = ½ cup 83 g2.9 oz White rice (cooked)100 kcal = ⅓ cup 77 g2.7 oz Egg noodles (cooked)100 kcal = ½ cup 72 g2.6 oz Whole wheat pasta (cooked)100 kcal = ½ cup 67 g2.4 oz Pasta (cooked)100 kcal = ½ cup (spaghetti) 63 g2.2 oz Corn tortilla100 kcal = 2 tortillas 46 g1.6 oz English muffin100 kcal = ¾ muffin 44 g1.6 oz Pancakes100 kcal = 1¼ 4-inch pancakes 44 g1.6 oz Whole wheat bread100 kcal = 1¼ slices 40 g1.4 oz Rye bread100 kcal = 1¼ slices 39 g1.4 oz Plain bagel100 kcal = ⅓ medium bagel 38 g1.3 oz White bread100 kcal = 1⅓ slices 38 g1.3 oz Cornbread100 kcal = ½ piece 38 g1.3 oz Sourdough / French bread100 kcal = 1⅓ oz 37 g1.3 oz Pita bread (white)100 kcal = 1⅓ small pitas 36 g1.3 oz Hamburger bun100 kcal = ¾ bun 36 g1.3 oz Naan100 kcal = ⅓ piece 34 g1.2 oz Flour tortilla100 kcal = ⅔ tortilla 33 g1.2 oz Dinner roll100 kcal = 1¼ rolls 32 g1.1 oz Waffles (frozen)100 kcal = 1 waffle 32 g1.1 oz Biscuit100 kcal = ⅔ biscuit 31 g1.1 oz Bran flakes100 kcal = 1 ¾ cup 30 g1.1 oz Toasted oat cereal100 kcal = 1 cup 27 g0.9 oz Blueberry muffin100 kcal = ¾ medium muffin 27 g0.9 oz Oats (dry)100 kcal = ⅓ cup (dry) 26 g0.9 oz Corn flakes100 kcal = 1 cup 26 g0.9 oz Rice cakes100 kcal = 2¾ rice cakes 26 g0.9 oz Croissant100 kcal = ½ medium croissant 25 g0.9 oz Saltine crackers100 kcal = 8 crackers 24 g0.8 oz Graham crackers100 kcal = 1⅔ full sheets 23 g0.8 oz Instant ramen (prepared)100 kcal = ¼ package (dry) 23 g0.8 oz Granola100 kcal = ¼ cup 20 g0.7 oz
Free printable

The 100-calorie cheat sheet

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.