Plant Nutrition

Discover detailed nutrition insights for whole, plant-based foods—featuring calories, macronutrients (carbohydrates, protein, and healthy fats), plus essential vitamins and minerals to help you make informed, nourishing choices.

Legumes

Great Northern Beans

Great Northern Beans

Macronutrients

  • Calories: 209 kcal
  • Protein: 14.7 g
  • Carbohydrates: 37.3 g
    • Dietary Fiber: 12.4 g
    • Sugars: 0.7 g
  • Fat: 0.8 g
    • Saturated Fat: 0.2 g
    • Monounsaturated Fat: ~0.1 g
    • Polyunsaturated Fat: ~0.4 g

Vitamins

  • Folate (B9): 181 µg (45% DV)
  • Thiamin (B1): 0.3 mg (25% DV)
  • Riboflavin (B2): 0.1 mg (8% DV)
  • Niacin (B3): 1.2 mg (8% DV)
  • Pantothenic Acid (B5): 0.5 mg (10% DV)
  • Vitamin B6: 0.2 mg (12% DV)
  • Vitamin B12: 0 µg (0% DV)
  • Vitamin C: 2.4 mg (3% DV)
  • Vitamin D: 0 µg (0% DV)
  • Vitamin K: ~2 µg (2% DV)

Minerals

  • Iron: 3.8 mg (21% DV)
  • Magnesium: 88 mg (21% DV)
  • Phosphorus: 236 mg (19% DV)
  • Potassium: 692 mg (15% DV)
  • Calcium: 120 mg (9% DV)
  • Zinc: 1.5 mg (14% DV)
  • Copper: 0.4 mg (44% DV)
  • Manganese: 0.8 mg (35% DV)‍
  • Selenium: ~2 µg (4% DV)
Soybean

Soybean

1 cup cooked

Macronutrients

  • Calories: 298 kcal
  • Protein: 28.6 g
  • Carbohydrates: 17.1 g
    • Dietary Fiber: 10.3 g
    • Sugars: 3.0 g
  • Fat: 15.4 g
    • Saturated Fat: 2.2 g
    • Monounsaturated Fat: 3.4 g
    • Polyunsaturated Fat: 8.7 g

Vitamins

  • Folate (B9): 93 µg (23% DV)
  • Thiamin (B1): 0.3 mg (25% DV)
  • Riboflavin (B2): 0.5 mg (38% DV)
  • Niacin (B3): 0.7 mg (4% DV)
  • Vitamin B6: 0.4 mg (24% DV)
  • Vitamin C: 3 mg (3% DV)
  • Vitamin K: 33 µg (28% DV)

Minerals

  • Iron: 8.8 mg (49% DV)
  • Magnesium: 148 mg (35% DV)
  • Phosphorus: 421 mg (34% DV)
  • Potassium: 886 mg (19% DV)
  • Calcium: 175 mg (13% DV)
  • Zinc: 1.0 mg (9% DV)
  • Copper: 0.7 mg (75% DV)‍
  • Manganese: 1.4 mg (62% DV)
Edamame

Edamame

1 cup cooked (shelled)

Macronutrients

  • Calories: 224 kcal
  • Protein: 18.5 g
  • Carbohydrates: 16.9 g
    • Dietary Fiber: 8.1 g
    • Sugars: 3.4 g
  • Fat: 10.3 g
    • Saturated Fat: 1.3 g
    • Monounsaturated Fat: 2.2 g
    • Polyunsaturated Fat: 5.8 g

Vitamins

  • Folate (B9): 482 µg (121% DV)
  • Thiamin (B1): 0.3 mg (27% DV)
  • Riboflavin (B2): 0.2 mg (18% DV)
  • Niacin (B3): 1.6 mg (10% DV)
  • Vitamin B6: 0.2 mg (13% DV)
  • Vitamin C: 9 mg (10% DV)
  • Vitamin K: 41 µg (34% DV)

Minerals

  • Iron: 3.5 mg (19% DV)
  • Magnesium: 99 mg (24% DV)
  • Phosphorus: 262 mg (21% DV)
  • Potassium: 676 mg (14% DV)
  • Calcium: 98 mg (8% DV)
  • Zinc: 2.1 mg (19% DV)
  • Copper: 0.6 mg (63% DV)
  • Manganese: 1.6 mg (70% DV)

Edamame is simply immature soybean harvested before drying. It has notably higher folate and vitamin C than mature soybeans, and lower iron — but is otherwise from the same plant.

Black-Eyed Pea

Black-Eyed Pea

1 cup cooked

Macronutrients

  • Calories: 198 kcal
  • Protein: 13.2 g
  • Carbohydrates: 35.5 g
    • Dietary Fiber: 11.1 g
    • Sugars: 5.6 g
  • Fat: 0.9 g
    • Saturated Fat: 0.2 g
    • Monounsaturated Fat: 0.1 g
    • Polyunsaturated Fat: 0.4 g

Vitamins

  • Folate (B9): 358 µg (90% DV)
  • Thiamin (B1): 0.4 mg (34% DV)
  • Riboflavin (B2): 0.1 mg (9% DV)
  • Niacin (B3): 0.9 mg (6% DV)
  • Vitamin B6: 0.2 mg (11% DV)
  • Vitamin C: 1 mg (1% DV)
  • Vitamin K: 4 µg (3% DV)

Minerals

  • Iron: 4.3 mg (24% DV)
  • Magnesium: 91 mg (22% DV)
  • Phosphorus: 267 mg (21% DV)
  • Potassium: 690 mg (15% DV)
  • Calcium: 41 mg (3% DV)
  • Zinc: 2.2 mg (20% DV)
Green Mung Bean

Green Mung Bean

1 cup cooked

Macronutrients

  • Calories: 212 kcal
  • Protein: 14.2 g
  • Carbohydrates: 38.7 g
    • Dietary Fiber: 15.4 g
    • Sugars: 4.0 g
  • Fat: 0.8 g
    • Saturated Fat: 0.2 g
    • Monounsaturated Fat: 0.1 g
    • Polyunsaturated Fat: 0.3 g

Vitamins

  • Folate (B9): 321 µg (80% DV)
  • Thiamin (B1): 0.3 mg (28% DV)
  • Riboflavin (B2): 0.1 mg (10% DV)
  • Niacin (B3): 1.2 mg (8% DV)
  • Vitamin B6: 0.1 mg (8% DV)
  • Vitamin C: 2 mg (2% DV)
  • Vitamin K: 6 µg (5% DV)

Minerals

  • Iron: 2.8 mg (16% DV)
  • Magnesium: 97 mg (23% DV)
  • Phosphorus: 200 mg (16% DV)
  • Potassium: 537 mg (11% DV)
  • Calcium: 55 mg (4% DV)
  • Zinc: 1.7 mg (15% DV)
  • Copper: 0.3 mg (36% DV)‍
  • Manganese: 0.6 mg (26% DV)
Chickpea (Garbanzo)

Chickpea (Garbanzo)

1 cup cooked

Macronutrients

  • Calories: 269 kcal
  • Protein: 14.5 g
  • Carbohydrates: 45 g
    • Dietary Fiber: 12.5 g
    • Sugars: 8 g
  • Fat: 4.2 g
    • Saturated Fat: 0.4 g
    • Monounsaturated Fat: 0.7 g
    • Polyunsaturated Fat: 2 g

Vitamins

  • Folate (B9): 282 µg (71% DV)
  • Thiamin (B1): 0.2 mg (16% DV)
  • Riboflavin (B2): 0.1 mg (5% DV)
  • Niacin (B3): 1.1 mg (7% DV)
  • Vitamin B6: 0.3 mg (15% DV)
  • Vitamin C: 2 mg (3% DV)
  • Vitamin K: 6 µg (5% DV)

Minerals

  • Iron: 4.7 mg (26% DV)
  • Magnesium: 78 mg (20% DV)
  • Phosphorus: 276 mg (28% DV)
  • Potassium: 477 mg (14% DV)
  • Calcium: 80 mg (8% DV)
  • Zinc: 2.5 mg (23% DV)
  • Copper: 0.6 mg (30% DV)
  • Manganese: 1.7 mg (84% DV)
Red Lentil

Red Lentil

1 cup cooked

Macronutrients

  • Calories: 230 kcal
  • Protein: 17.9 g
  • Carbohydrates: 40.0 g
    • Dietary Fiber: 15.6 g
    • Sugars: 3.6 g
  • Fat: 0.5 g
    • Saturated Fat: 0.1 g
    • Monounsaturated Fat: 0.1 g
    • Polyunsaturated Fat: 0.2 g

Vitamins

  • Folate (B9): 358 µg (90% DV)
  • Thiamin (B1): 0.2 mg (17% DV)
  • Riboflavin (B2): 0.1 mg (6% DV)
  • Niacin (B3): 1.6 mg (10% DV)
  • Vitamin B6: 0.3 mg (15% DV)
  • Vitamin C: 3 mg (3% DV)
  • Vitamin K: 4 µg (3% DV)

Minerals

  • Iron: 6.6 mg (37% DV)
  • Magnesium: 71 mg (17% DV)
  • Phosphorus: 356 mg (28% DV)
  • Potassium: 731 mg (16% DV)
  • Calcium: 38 mg (3% DV)
  • Zinc: 2.5 mg (23% DV)
  • Copper: 0.5 mg (53% DV)
  • Manganese: 1.0 mg (43% DV)
Green Lentil

Green Lentil

1 cup cooked

Macronutrients

  • Calories: 230 kcal
  • Protein: 17.9 g
  • Carbohydrates: 39.9 g
    • Dietary Fiber: 15.6 g
    • Sugars: 3.6 g
  • Fat: 0.8 g
    • Saturated Fat: 0.1 g
    • Monounsaturated Fat: 0.1 g
    • Polyunsaturated Fat: 0.4 g

Vitamins

  • Folate (B9): 358 µg (90% DV)
  • Thiamin (B1): 0.3 mg (28% DV)
  • Riboflavin (B2): 0.1 mg (10% DV)
  • Niacin (B3): 2.1 mg (13% DV)
  • Vitamin B6: 0.4 mg (21% DV)
  • Vitamin C: 3 mg (3% DV)
  • Vitamin K: 4 µg (3% DV)

Minerals

  • Iron: 6.6 mg (37% DV)
  • Magnesium: 71 mg (17% DV)
  • Phosphorus: 356 mg (28% DV)
  • Potassium: 731 mg (16% DV)
  • Calcium: 38 mg (3% DV)
  • Zinc: 2.5 mg (23% DV)
  • Copper: 0.5 mg (53% DV)‍
  • Manganese: 1.0 mg (43% DV)
Brown Lentil

Brown Lentil

1 cup cooked

Macronutrients

  • Calories: 226 kcal
  • Protein: 17.9 g
  • Carbohydrates: 39.9 g
    • Dietary Fiber: 15.6 g
    • Sugars: 3.6 g
  • Fat: 0.8 g
    • Saturated Fat: 0.1 g
    • Monounsaturated Fat: 0.1 g
    • Polyunsaturated Fat: 0.4 g

Vitamins

  • Folate (B9): 358 µg (90% DV)
  • Thiamin (B1): 0.3 mg (28% DV)
  • Riboflavin (B2): 0.1 mg (10% DV)
  • Niacin (B3): 2.1 mg (13% DV)
  • Vitamin B6: 0.4 mg (21% DV)
  • Vitamin C: 3 mg (3% DV)
  • Vitamin K: 4 µg (3% DV)

Minerals

  • Iron: 6.6 mg (37% DV)
  • Magnesium: 71 mg (17% DV)
  • Phosphorus: 356 mg (28% DV)
  • Potassium: 731 mg (16% DV)
  • Calcium: 38 mg (3% DV)
  • Zinc: 2.5 mg (23% DV)
  • Copper: 0.5 mg (53% DV)
  • Manganese: 1.0 mg (43% DV)
Pinto Bean

Pinto Bean

1 cup cooked

Macronutrients

  • Calories: 245 kcal
  • Protein: 15.4 g
  • Carbohydrates: 44.8 g
    • Dietary Fiber: 15.4 g
    • Sugars: 0.6 g
  • Fat: 1.1 g
    • Saturated Fat: 0.2 g
    • Monounsaturated Fat: 0.2 g
    • Polyunsaturated Fat: 0.4 g

Vitamins

  • Folate (B9): 294 µg (74% DV)
  • Thiamin (B1): 0.3 mg (28% DV)
  • Riboflavin (B2): 0.1 mg (9% DV)
  • Niacin (B3): 0.6 mg (4% DV)
  • Vitamin B6: 0.4 mg (21% DV)
  • Vitamin C: 4 mg (4% DV)
  • Vitamin K: 7 µg (6% DV)

Minerals

  • Iron: 3.6 mg (20% DV)
  • Magnesium: 86 mg (20% DV)
  • Phosphorus: 251 mg (20% DV)
  • Potassium: 746 mg (16% DV)
  • Calcium: 79 mg (6% DV)
  • Zinc: 1.7 mg (15% DV)
  • Copper: 0.4 mg (42% DV)‍
  • Manganese: 0.8 mg (35% DV)

‍

Kidney Bean

Kidney Bean

1 cup cooked

Macronutrients

  • Calories: 225 kcal
  • Protein: 15.3 g
  • Carbohydrates: 40.4 g
    • Dietary Fiber: 11.3 g
    • Sugars: 0.6 g
  • Fat: 0.9 g
    • Saturated Fat: 0.1 g
    • Monounsaturated Fat: 0.1 g
    • Polyunsaturated Fat: 0.5 g

Vitamins

  • Folate (B9): 230 µg (58% DV)
  • Thiamin (B1): 0.3 mg (25% DV)
  • Riboflavin (B2): 0.1 mg (8% DV)
  • Niacin (B3): 1.0 mg (6% DV)
  • Vitamin B6: 0.2 mg (12% DV)
  • Vitamin C: 2 mg (2% DV)
  • Vitamin K: 15 µg (13% DV)

Minerals

  • Iron: 3.9 mg (22% DV)
  • Magnesium: 74 mg (18% DV)
  • Phosphorus: 244 mg (20% DV)
  • Potassium: 717 mg (15% DV)
  • Calcium: 62 mg (5% DV)
  • Zinc: 1.8 mg (16% DV)
  • Copper: 0.4 mg (38% DV)‍
  • Manganese: 0.8 mg (33% DV)

‍

Navy Bean

Navy Bean

1 cup cooked

Macronutrients

  • Calories: 255 kcal
  • Protein: 15.0 g
  • Carbohydrates: 47.4 g
    • Dietary Fiber: 19.1 g
    • Sugars: 0.7 g
  • Fat: 1.1 g
    • Saturated Fat: 0.1 g
    • Monounsaturated Fat: 0.1 g
    • Polyunsaturated Fat: 0.4 g

Vitamins

  • Folate (B9): 255 µg (64% DV)
  • Thiamin (B1): 0.4 mg (33% DV)
  • Riboflavin (B2): 0.1 mg (9% DV)
  • Niacin (B3): 1.2 mg (7% DV)
  • Vitamin B6: 0.3 mg (15% DV)
  • Vitamin C: 1 mg (1% DV)
  • Vitamin K: 3 µg (2% DV)

Minerals

  • Iron: 4.3 mg (24% DV)
  • Magnesium: 96 mg (23% DV)
  • Phosphorus: 262 mg (21% DV)
  • Potassium: 708 mg (15% DV)
  • Calcium: 127 mg (10% DV)
  • Zinc: 1.9 mg (17% DV)
  • Copper: 0.4 mg (38% DV)‍
  • Manganese: 1.0 mg (44% DV)

‍

Lima Bean

Lima Bean

1 cup cooked

Macronutrients

  • Calories: 216 kcal
  • Protein: 14.7 g
  • Carbohydrates: 39.3 g
    • Dietary Fiber: 13.2 g
    • Sugars: 1.4 g
  • Fat: 0.7 g
    • Saturated Fat: 0.2 g
    • Monounsaturated Fat: 0.1 g
    • Polyunsaturated Fat: 0.3 g

Vitamins

  • Folate (B9): 156 µg (39% DV)
  • Thiamin (B1): 0.3 mg (25% DV)
  • Riboflavin (B2): 0.1 mg (8% DV)
  • Niacin (B3): 0.8 mg (5% DV)
  • Vitamin B6: 0.3 mg (18% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: 4 µg (3% DV)

Minerals

  • Iron: 4.5 mg (25% DV)
  • Magnesium: 81 mg (19% DV)
  • Phosphorus: 209 mg (17% DV)
  • Potassium: 955 mg (20% DV)
  • Calcium: 32 mg (2% DV)
  • Zinc: 1.8 mg (16% DV)
  • Copper: 0.4 mg (44% DV)
  • Manganese: 0.8 mg (36% DV)
Butter Bean

Butter Bean

1 cup cooked

Macronutrients

  • Calories: 209 kcal
  • Protein: 14.6 g
  • Carbohydrates: 38.2 g
    • Dietary Fiber: 12.8 g
    • Sugars: 1.8 g
  • Fat: 0.5 g
    • Saturated Fat: 0.1 g
    • Monounsaturated Fat: 0.1 g
    • Polyunsaturated Fat: 0.2 g

Vitamins

  • Folate (B9): 146 µg (37% DV)
  • Thiamin (B1): 0.2 mg (20% DV)
  • Riboflavin (B2): 0.1 mg (7% DV)
  • Niacin (B3): 0.7 mg (4% DV)
  • Vitamin B6: 0.3 mg (16% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: 4 µg (3% DV)

Minerals

  • Iron: 4.2 mg (23% DV)
  • Magnesium: 78 mg (19% DV)
  • Phosphorus: 200 mg (16% DV)
  • Potassium: 969 mg (21% DV)
  • Calcium: 29 mg (2% DV)
  • Zinc: 1.7 mg (15% DV)
  • Copper: 0.4 mg (40% DV)‍
  • Manganese: 0.8 mg (34% DV)

‍

Cannellini Bean

Cannellini Bean

1 cup cooked

Macronutrients

  • Calories: 249 kcal
  • Protein: 17.4 g
  • Carbohydrates: 44.9 g
    • Dietary Fiber: 11.3 g
    • Sugars: 0.6 g
  • Fat: 0.6 g
    • Saturated Fat: 0.2 g
    • Monounsaturated Fat: 0.1 g
    • Polyunsaturated Fat: 0.3 g

Vitamins

  • Folate (B9): 145 µg (36% DV)
  • Thiamin (B1): 0.2 mg (18% DV)
  • Riboflavin (B2): 0.1 mg (8% DV)
  • Niacin (B3): 0.4 mg (3% DV)
  • Vitamin B6: 0.2 mg (11% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: 10 µg (8% DV)

Minerals

  • Iron: 6.6 mg (37% DV)
  • Magnesium: 113 mg (27% DV)
  • Phosphorus: 304 mg (24% DV)
  • Potassium: 1004 mg (21% DV)
  • Calcium: 161 mg (12% DV)
  • Zinc: 2.4 mg (22% DV)
  • Copper: 0.4 mg (38% DV)
  • Manganese: 0.9 mg (39% DV)
Black Bean

Black Bean

1 cup cooked

Macronutrients

  • Calories: 227 kcal
  • Protein: 15.2 g
  • Carbohydrates: 40.8 g
    • Dietary Fiber: 15 g
    • Sugars: 0.6 g
  • Fat: 0.9 g
    • Saturated Fat: 0.2 g
    • Monounsaturated Fat: 0.1 g
    • Polyunsaturated Fat: 0.4 g

Vitamins

  • Folate (B9): 256 µg (64% DV)
  • Thiamin (B1): 0.4 mg (35% DV)
  • Riboflavin (B2): 0.1 mg (8% DV)
  • Niacin (B3): 0.9 mg (6% DV)
  • Vitamin B6: 0.1 mg (6% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: 5 µg (4% DV)

Minerals

  • Iron: 3.6 mg (20% DV)
  • Magnesium: 120 mg (29% DV)
  • Phosphorus: 241 mg (19% DV)
  • Potassium: 611 mg (13% DV)
  • Calcium: 46 mg (4% DV)
  • Zinc: 1.9 mg (17% DV)
  • Copper: 0.4 mg (42% DV)‍
  • Manganese: 0.8 mg (33% DV)

‍

Whole Grains

Durum Wheat Berries

Durum Wheat Berries

1 cup cooked

Macronutrients

  • Calories: 651 kcal
  • Protein: 26 g
  • Carbohydrates: 137 g
    • Dietary Fiber: ~13 g
    • Sugars: ~2 g
  • Fat: 4.7 g
    • Saturated Fat: 0.9 g
    • Monounsaturated Fat: ~0.6 g
    • Polyunsaturated Fat: ~2.0 g

Vitamins

  • Folate (B9): 83 µg (21% DV)
  • Thiamin (B1): 0.8 mg (67% DV)
  • Riboflavin (B2): 0.2 mg (18% DV)
  • Niacin (B3): 12.9 mg (81% DV)
  • Pantothenic Acid (B5): 1.8 mg (36% DV)
  • Vitamin B6: 0.8 mg (47% DV)
  • Vitamin B12: 0 µg (0% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin D: 0 µg (0% DV)
  • Vitamin K: ~2 µg (2% DV)

Minerals

  • Iron: 6.8 mg (38% DV)
  • Magnesium: 276 mg (66% DV)
  • Phosphorus: ~520 mg (42% DV)
  • Potassium: 828 mg (18% DV)
  • Calcium: 65 mg (5% DV)
  • Zinc: ~5.1 mg (46% DV)
  • Copper: 1.1 mg (118% DV)
  • Manganese: ~3.7 mg (160% DV)‍
  • Selenium: ~96 µg (175% DV)
Farro

Farro

1 cup cooked

Macronutrients

  • Calories: 248 kcal
  • Protein: 10 g
  • Carbohydrates: 50 g
    • Dietary Fiber: 6 g
    • Sugars: 0 g
  • Fat: 2 g
    • Saturated Fat: 0.4 g
    • Monounsaturated Fat: ~0.3 g
    • Polyunsaturated Fat: ~0.8 g

Vitamins

  • Folate (B9): ~20 µg (5% DV)
  • Thiamin (B1): ~0.2 mg (17% DV)
  • Riboflavin (B2): ~0.1 mg (8% DV)
  • Niacin (B3): ~2.8 mg (18% DV)
  • Vitamin B6: ~0.2 mg (12% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: ~1 µg (1% DV)

Minerals

  • Iron: 3.4 mg (19% DV)
  • Magnesium: ~60 mg (14% DV)
  • Phosphorus: ~150 mg (12% DV)
  • Potassium: 200 mg (4% DV)
  • Calcium: 16 mg (1% DV)
  • Zinc: ~1.4 mg (13% DV)
  • Copper: ~0.2 mg (22% DV)
  • Manganese: ~1.0 mg (43% DV)
  • Selenium: ~36 µg (65% DV)
Oat Groats

Oat Groats

1 cup cooked

Macronutrients

  • Calories: 166 kcal
  • Protein: 5.9 g
  • Carbohydrates: 31.8 g
    • Dietary Fiber: 4.0 g
    • Sugars: 0.5 g
  • Fat: 3.6 g
    • Saturated Fat: 0.7 g
    • Monounsaturated Fat: 1.1 g
    • Polyunsaturated Fat: 1.3 g

Vitamins

  • Folate (B9): 14 µg (4% DV)
  • Thiamin (B1): 0.2 mg (15% DV)
  • Riboflavin (B2): 0.1 mg (5% DV)
  • Niacin (B3): 0.5 mg (3% DV)
  • Vitamin B6: 0.1 mg (5% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: 2 µg (2% DV)

Minerals

  • Iron: 2.1 mg (12% DV)
  • Magnesium: 56 mg (13% DV)
  • Phosphorus: 180 mg (14% DV)
  • Potassium: 164 mg (4% DV)
  • Calcium: 21 mg (2% DV)
  • Zinc: 1.5 mg (14% DV)
  • Copper: 0.2 mg (24% DV)
  • Manganese: 1.4 mg (61% DV)
Cornmeal

Cornmeal

1 cup cooked

Macronutrients

  • Calories: 442 kcal
  • Protein: 9.9 g
  • Carbohydrates: 94 g
    • Dietary Fiber: 8.9 g
    • Sugars: 0.8 g
  • Fat: 4.4 g
    • Saturated Fat: 0.6 g
    • Monounsaturated Fat: ~1.1 g
    • Polyunsaturated Fat: ~2.2 g

Vitamins

  • Folate (B9): ~26 µg (7% DV)
  • Thiamin (B1): ~0.4 mg (33% DV)
  • Riboflavin (B2): ~0.2 mg (15% DV)
  • Niacin (B3): ~4.3 mg (27% DV)
  • Vitamin B6: ~0.4 mg (24% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: 0 µg (0% DV)

Minerals

  • Iron: 4.2 mg (23% DV)
  • Magnesium: ~155 mg (37% DV)
  • Phosphorus: ~294 mg (24% DV)
  • Potassium: 350 mg (7% DV)
  • Calcium: 7.3 mg (1% DV)
  • Zinc: ~2.2 mg (20% DV)
  • Copper: ~0.2 mg (22% DV)‍
  • Manganese: ~0.5 mg (22% DV)
Bulgur

Bulgur

1 cup cooked

Macronutrients

  • Calories: 151 kcal
  • Protein: 5.6 g
  • Carbohydrates: 33.8 g
    • Dietary Fiber: 8.2 g
    • Sugars: 0.2 g
  • Fat: 0.4 g
    • Saturated Fat: 0.1 g
    • Monounsaturated Fat: 0.1 g
    • Polyunsaturated Fat: 0.2 g

Vitamins

  • Folate (B9): 33 µg (8% DV)
  • Thiamin (B1): 0.1 mg (10% DV)
  • Riboflavin (B2): 0.1 mg (6% DV)
  • Niacin (B3): 1.8 mg (11% DV)
  • Vitamin B6: 0.2 mg (10% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: 2 µg (2% DV)

Minerals

  • Iron: 1.7 mg (10% DV)
  • Magnesium: 58 mg (14% DV)
  • Phosphorus: 146 mg (12% DV)
  • Potassium: 247 mg (5% DV)
  • Calcium: 18 mg (1% DV)
  • Zinc: 1.0 mg (9% DV)
  • Copper: 0.2 mg (18% DV)‍
  • Manganese: 1.1 mg (48% DV)
Popcorn

1 cup popped (air-popped)

Macronutrients

  • Calories: 31 kcal
  • Protein: 1.0 g
  • Carbohydrates: 6.2 g
    • Dietary Fiber: 1.2 g
    • Sugars: 0.1 g
  • Fat: 0.4 g
    • Saturated Fat: 0.1 g
    • Monounsaturated Fat: 0.1 g
    • Polyunsaturated Fat: 0.2 g

Vitamins

  • Folate (B9): 2 µg (1% DV)
  • Thiamin (B1): 0.0 mg (2% DV)
  • Riboflavin (B2): 0.0 mg (1% DV)
  • Niacin (B3): 0.3 mg (2% DV)
  • Vitamin B6: 0.0 mg (2% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: 0 µg (0% DV)

Minerals

  • Iron: 0.3 mg (1% DV)
  • Magnesium: 11 mg (3% DV)
  • Phosphorus: 29 mg (2% DV)
  • Potassium: 26 mg (1% DV)
  • Calcium: 1 mg (0% DV)
  • Zinc: 0.3 mg (2% DV)
  • Copper: 0.0 mg (4% DV)‍
  • Manganese: 0.1 mg (5% DV)
Whole Wheat

1 cup cooked (wheat berries)

Macronutrients

  • Calories: 302 kcal
  • Protein: 12.4 g
  • Carbohydrates: 63.5 g
    • Dietary Fiber: 10.7 g
    • Sugars: 0.4 g
  • Fat: 2.0 g
    • Saturated Fat: 0.4 g
    • Monounsaturated Fat: 0.3 g
    • Polyunsaturated Fat: 0.9 g

Vitamins

  • Folate (B9): 36 µg (9% DV)
  • Thiamin (B1): 0.2 mg (20% DV)
  • Riboflavin (B2): 0.1 mg (8% DV)
  • Niacin (B3): 4.0 mg (25% DV)
  • Vitamin B6: 0.2 mg (12% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: 2 µg (2% DV)

Minerals

  • Iron: 2.2 mg (12% DV)
  • Magnesium: 95 mg (23% DV)
  • Phosphorus: 272 mg (22% DV)
  • Potassium: 327 mg (7% DV)
  • Calcium: 18 mg (1% DV)
  • Zinc: 2.4 mg (22% DV)
  • Copper: 0.4 mg (40% DV)‍
  • Manganese: 2.9 mg (126% DV)
Spelt

Spelt Flour

1 cup (120g)

Macronutrients

  • Calories: 246 kcal
  • Protein: 10.7 g
  • Carbohydrates: 51.3 g
    • Dietary Fiber: 7.6 g
    • Sugars: 0.3 g
  • Fat: 1.7 g
    • Saturated Fat: 0.3 g
    • Monounsaturated Fat: 0.2 g
    • Polyunsaturated Fat: 0.8 g

Vitamins

  • Folate (B9): 25 µg (6% DV)
  • Thiamin (B1): 0.2 mg (15% DV)
  • Riboflavin (B2): 0.1 mg (7% DV)
  • Niacin (B3): 3.2 mg (20% DV)
  • Vitamin B6: 0.2 mg (10% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: 2 µg (2% DV)

Minerals

  • Iron: 1.9 mg (11% DV)
  • Magnesium: 95 mg (23% DV)
  • Phosphorus: 291 mg (23% DV)
  • Potassium: 277 mg (6% DV)
  • Calcium: 19 mg (1% DV)
  • Zinc: 2.4 mg (22% DV)
  • Copper: 0.4 mg (40% DV)‍
  • Manganese: 2.6 mg (113% DV)
Teff

1 cup cooked

Macronutrients

  • Calories: 255 kcal
  • Protein: 9.8 g
  • Carbohydrates: 50.0 g
    • Dietary Fiber: 7.1 g
    • Sugars: 1.9 g
  • Fat: 1.6 g
    • Saturated Fat: 0.3 g
    • Monounsaturated Fat: 0.3 g
    • Polyunsaturated Fat: 0.7 g

Vitamins

  • Folate (B9): 35 µg (9% DV)
  • Thiamin (B1): 0.2 mg (19% DV)
  • Riboflavin (B2): 0.1 mg (9% DV)
  • Niacin (B3): 1.8 mg (11% DV)
  • Vitamin B6: 0.2 mg (14% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: 0 µg (0% DV)

Minerals

  • Iron: 7.2 mg (40% DV)
  • Magnesium: 126 mg (30% DV)
  • Phosphorus: 302 mg (24% DV)
  • Potassium: 269 mg (6% DV)
  • Calcium: 123 mg (9% DV)
  • Zinc: 3.1 mg (28% DV)
  • Copper: 0.4 mg (45% DV)
  • Manganese: 7.2 mg (313% DV)

Teff is a nutritional powerhouse — it has the highest iron of any grain listed, exceptional calcium for a grain, and a staggering 313% DV of manganese per cup.

Amaranth

1 cup cooked

Macronutrients

  • Calories: 251 kcal
  • Protein: 9.3 g
  • Carbohydrates: 46.0 g
    • Dietary Fiber: 5.2 g
    • Sugars: 1.7 g
  • Fat: 3.9 g
    • Saturated Fat: 1.0 g
    • Monounsaturated Fat: 1.0 g
    • Polyunsaturated Fat: 1.6 g

Vitamins

  • Folate (B9): 54 µg (14% DV)
  • Thiamin (B1): 0.1 mg (6% DV)
  • Riboflavin (B2): 0.2 mg (16% DV)
  • Niacin (B3): 0.6 mg (4% DV)
  • Vitamin B6: 0.2 mg (14% DV)
  • Vitamin C: 4 mg (5% DV)
  • Vitamin K: 2 µg (2% DV)

Minerals

  • Iron: 5.2 mg (29% DV)
  • Magnesium: 160 mg (38% DV)
  • Phosphorus: 364 mg (29% DV)
  • Potassium: 332 mg (7% DV)
  • Calcium: 116 mg (9% DV)
  • Zinc: 2.1 mg (19% DV)
  • Copper: 0.4 mg (44% DV)
  • Manganese: 2.1 mg (91% DV)

Amaranth is also a complete protein and has exceptionally high magnesium and iron for a grain — rivaling many legumes.

Quinoa

1 cup cooked

Macronutrients

  • Calories: 222 kcal
  • Protein: 8.1 g
  • Carbohydrates: 39.4 g
    • Dietary Fiber: 5.2 g
    • Sugars: 1.6 g
  • Fat: 3.6 g
    • Saturated Fat: 0.4 g
    • Monounsaturated Fat: 1.0 g
    • Polyunsaturated Fat: 2.0 g

Vitamins

  • Folate (B9): 78 µg (19% DV)
  • Thiamin (B1): 0.2 mg (18% DV)
  • Riboflavin (B2): 0.2 mg (18% DV)
  • Niacin (B3): 0.8 mg (5% DV)
  • Vitamin B6: 0.2 mg (13% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: 3 µg (2% DV)

Minerals

  • Iron: 2.8 mg (15% DV)
  • Magnesium: 118 mg (28% DV)
  • Phosphorus: 281 mg (22% DV)
  • Potassium: 318 mg (7% DV)
  • Calcium: 31 mg (2% DV)
  • Zinc: 2.0 mg (18% DV)
  • Copper: 0.4 mg (39% DV)
  • Manganese: 1.2 mg (51% DV)

‍

Quinoa is one of very few plant foods that is a complete protein — containing all 9 essential amino acids in sufficient quantities.

Buckwheat

1 cup cooked

Macronutrients

  • Calories: 155 kcal
  • Protein: 5.7 g
  • Carbohydrates: 33.5 g
    • Dietary Fiber: 4.5 g
    • Sugars: 1.5 g
  • Fat: 1.0 g
    • Saturated Fat: 0.2 g
    • Monounsaturated Fat: 0.3 g
    • Polyunsaturated Fat: 0.3 g

Vitamins

  • Folate (B9): 24 µg (6% DV)
  • Thiamin (B1): 0.1 mg (7% DV)
  • Riboflavin (B2): 0.1 mg (7% DV)
  • Niacin (B3): 1.6 mg (10% DV)
  • Vitamin B6: 0.1 mg (7% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: 2 µg (2% DV)

Minerals

  • Iron: 1.3 mg (7% DV)
  • Magnesium: 86 mg (20% DV)
  • Phosphorus: 118 mg (9% DV)
  • Potassium: 148 mg (3% DV)
  • Calcium: 12 mg (1% DV)
  • Zinc: 1.0 mg (9% DV)
  • Copper: 0.3 mg (34% DV)‍
  • Manganese: 0.6 mg (26% DV)
Sorghum

1 cup cooked

Macronutrients

  • Calories: 316 kcal
  • Protein: 10.4 g
  • Carbohydrates: 65.7 g
    • Dietary Fiber: 6.5 g
    • Sugars: 0.0 g
  • Fat: 3.1 g
    • Saturated Fat: 0.5 g
    • Monounsaturated Fat: 0.9 g
    • Polyunsaturated Fat: 1.4 g

Vitamins

  • Folate (B9): 13 µg (3% DV)
  • Thiamin (B1): 0.3 mg (25% DV)
  • Riboflavin (B2): 0.1 mg (9% DV)
  • Niacin (B3): 3.2 mg (20% DV)
  • Vitamin B6: 0.4 mg (21% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: 0 µg (0% DV)

Minerals

  • Iron: 3.6 mg (20% DV)
  • Magnesium: 54 mg (13% DV)
  • Phosphorus: 340 mg (27% DV)
  • Potassium: 328 mg (7% DV)
  • Calcium: 27 mg (2% DV)
  • Zinc: 1.7 mg (15% DV)
  • Copper: 0.3 mg (36% DV)
  • Manganese: 1.6 mg (70% DV)
Millet

1 cup cooked

Macronutrients

  • Calories: 207 kcal
  • Protein: 6.1 g
  • Carbohydrates: 41.2 g
    • Dietary Fiber: 2.3 g
    • Sugars: 0.2 g
  • Fat: 1.7 g
    • Saturated Fat: 0.3 g
    • Monounsaturated Fat: 0.3 g
    • Polyunsaturated Fat: 0.9 g

Vitamins

  • Folate (B9): 33 µg (8% DV)
  • Thiamin (B1): 0.2 mg (14% DV)
  • Riboflavin (B2): 0.1 mg (9% DV)
  • Niacin (B3): 2.3 mg (14% DV)
  • Vitamin B6: 0.2 mg (13% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: 1 µg (1% DV)

Minerals

  • Iron: 1.1 mg (6% DV)
  • Magnesium: 77 mg (18% DV)
  • Phosphorus: 174 mg (14% DV)
  • Potassium: 108 mg (2% DV)
  • Calcium: 5 mg (0% DV)
  • Zinc: 1.6 mg (15% DV)
  • Copper: 0.3 mg (28% DV)‍
  • Manganese: 0.5 mg (22% DV)
Whole Rye

1 cup cooked

Macronutrients

  • Calories: 280 kcal
  • Protein: 10.4 g
  • Carbohydrates: 58.6 g
    • Dietary Fiber: 11.7 g
    • Sugars: 0.7 g
  • Fat: 2.4 g
    • Saturated Fat: 0.3 g
    • Monounsaturated Fat: 0.3 g
    • Polyunsaturated Fat: 1.2 g

Vitamins

  • Folate (B9): 38 µg (10% DV)
  • Thiamin (B1): 0.2 mg (20% DV)
  • Riboflavin (B2): 0.1 mg (10% DV)
  • Niacin (B3): 3.2 mg (20% DV)
  • Vitamin B6: 0.3 mg (18% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: 6 µg (5% DV)

Minerals

  • Iron: 2.2 mg (12% DV)
  • Magnesium: 110 mg (26% DV)
  • Phosphorus: 281 mg (22% DV)
  • Potassium: 446 mg (9% DV)
  • Calcium: 28 mg (2% DV)
  • Zinc: 3.7 mg (34% DV)
  • Copper: 0.4 mg (42% DV)‍
  • Manganese: 2.6 mg (113% DV)
Hulled Barley

1 cup cooked

Macronutrients

  • Calories: 270 kcal
  • Protein: 9.8 g
  • Carbohydrates: 59.4 g
    • Dietary Fiber: 14.9 g
    • Sugars: 0.4 g
  • Fat: 1.2 g
    • Saturated Fat: 0.2 g
    • Monounsaturated Fat: 0.1 g
    • Polyunsaturated Fat: 0.5 g

Vitamins

  • Folate (B9): 46 µg (12% DV)
  • Thiamin (B1): 0.3 mg (25% DV)
  • Riboflavin (B2): 0.1 mg (10% DV)
  • Niacin (B3): 6.2 mg (39% DV)
  • Vitamin B6: 0.3 mg (18% DV)
  • Vitamin C: 0 mg (0% DV)
  • Vitamin K: 2 µg (2% DV)

Minerals

  • Iron: 2.5 mg (14% DV)
  • Magnesium: 80 mg (19% DV)
  • Phosphorus: 230 mg (18% DV)
  • Potassium: 320 mg (7% DV)
  • Calcium: 29 mg (2% DV)
  • Zinc: 2.1 mg (19% DV)
  • Copper: 0.4 mg (42% DV)‍
  • Manganese: 1.3 mg (57% DV)