Gluten-Free Grain Nutrition Facts

Periodically I like looking over the nutritional information of various grains. It reminds me that variety is always a good thing, and sometimes it encourages me to try something new. I included wheat (which is not gluten-free) for comparison sake. This is a basic chart which does not include vitamin facts. I’ll provide links below where you can find that information.

Grain Calories Fat(g) Sodium(mg) Carbs(g) Fiber(g) Protein(g)
Amaranth 182 3.25 10.25 32.25 4.5 7
Buckwheat 146 1.5 .5 30.5 4.25 5.75
Corn 152 2 14.5 30.75 3 4
Millet 189 2 2.5 36.5 4.25 5.5
Oats 152 2.75 .75 25.75 4.25 6.5
Quinoa 159 2.5 9 29.25 2.5 5.5
Brown rice 171 1.25 3.25 35.75 1.5 3.75
Sorghum 163 1.5 3 33.75 3 5.5
Teff 160 1 10 33 6 6
Wheat (not GF!) 158 1 1 32.75 5.75 7.5

I compiled this table from information at The amounts given are for 1/4 cup of dry grain.

More comprehensive information can be found from a PDF file, New Horizons for Whole Grains and the Gluten-Free Diet, by Carol Fenster and Shelley Case. At Nutrition Analyser you can click on an individual grain and get a long list of nutritional information.

What are your favorite gluten-free grains?

About Linda Etherton

I have been gluten free since 2000 when I was diagnosed with celiac disease. I am convinced that gluten-free food can and should be delicious. Through sharing recipes, menu plans, and information, I hope to help others enjoy a happy gluten-free life.
Connect with Linda online: Facebook | Google+ | Twitter


  1. This is really helpful information. I find the nutritional facts of Amaranth to be the most interesting. I love charts! Thanks for the post.

  2. Pam Brown says:

    Thank you for this information. My daughter is on a gluten free diet and we visit your blog often.

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