Click the to add any food to this list.

Nutrient Ranking Tool

Select a nutrient to rank.

Choose a food group.

Sort by Highest or Lowest?
Choose a Serving Size
More Options
Sort 1700 common foods or all 8000+?
(8000+ = more food groupings)
Exclude Spices and Herbs?

Sort by Nutrient Ratios


34 Grains and Pasta Highest in Water

Ranked by a Common Serving Size
  1. Yellow Cornmeal (Grits)
    196.6g in 1 cup
    Add View
  2. Cooked Oatmeal
    195.6g in 1 cup
    Add View
  3. Cooked Teff
    188.8g in 1 cup
    Add View
  4. Cooked Amaranth
    184.9g in 1 cup
    Add View
  5. Cooked Oat Bran
    184g in 1 cup
    Add View
  6. Cooked Brown Rice
    142.3g in 1 cup
    Add View
  7. Brown Rice
    141.9g in 1 cup
    Add View
  8. Cooked Bulgur
    141.5g in 1 cup
    Add View
  9. Canned Hominy
    136.2g in 1 cup
    Add View
  10. Quinoa Cooked
    132.5g in 1 cup
    Add View
  11. Rice Noodles (Cooked)
    129.9g in 1 cup
    Add View
  12. Cooked Spelt
    129.1g in 1 cup
    Add View
  13. Medium Grain White Rice
    127.6g in 1 cup
    Add View
  14. Roasted Buckwheat Groats
    127.1g in 1 cup
    Add View
  15. Cooked Millet
    124.3g in 1 cup
    Add View
  16. Cooked Wild Rice
    121.2g in 1 cup
    Add View
  17. Cooked Japanese Somen
    119.5g in 1 cup
    Add View
  18. Cooked Couscous
    113.9g in 1 cup, cooked
    Add View
  19. Kamut Cooked
    112.1g in 1 cup
    Add View
  20. Spinach Egg Noodles (Cooked)
    109.6g in 1 cup
    Add View
  21. Egg Noodles (Cooked)
    108.4g in 1 cup
    Add View
  22. White Rice
    108.1g in 1 cup
    Add View
  23. Cooked Pearled Barley
    108g in 1 cup
    Add View
  24. Gluten Free Corn Noodles (Cooked)
    95.6g in 1 cup
    Add View
  25. Japanese Soba Noodles (Buckwheat)
    83.2g in 1 cup
    Add View
  26. Cooked Pasta (Unenriched)
    77g in 1 cup spaghetti not packed
    Add View
  27. Whole Wheat Pasta
    72.3g in 1 cup spaghetti not packed
    Add View
  28. Buckwheat (Uncooked)
    16.6g in 1 cup
    Add View
  29. Uncooked Oats
    12.8g in 1 cup
    Add View
  30. Uncooked Yellow Cornmeal
    12.5g in 1 cup
    Add View
  31. Uncooked Whole-Grain Cornmeal
    12.5g in 1 cup
    Add View
  32. Whole Grain Sorghum Flour
    12.4g in 1 cup
    Add View
  33. Oat Bran
    6.2g in 1 cup
    Add View
  34. Rice Bran
    0.5g in 1 tablespoon
    Add View

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

Was this webpage helpful?