Carbohydrates Tier List

A whole grain in disguise — 14.5g fiber per 100g before the butter arrives.

Twice the fiber of white pasta. Texture purists will object; your gut won't.

Chewy, nutty, and the highest-protein grain here at 5g per 100g cooked.

Tiny seeds, outsized mineral panel — iron and magnesium lead the grains.

A vegetable that eats like a grain — decent fiber, real sweetness.

535mg potassium per 100g — more than a banana, unfairly maligned.

Not wheat, no gluten, complete-ish protein. The underdog grain.

Not actually rice — a grass seed with more protein and zinc than the real thing.

White rice with its nutrients left on. The fiber gap is the whole story.

Mild and inoffensive — nutritionally average, culinarily versatile.

The fiber sleeper — 3.8g per 100g cooked, more than brown rice or oats.

Packaging foam you can eat — the crunch is the point.

The pocket bread — portion control built into the shape.

Pasta's tiny cousin — same story, smaller granules.

Energy delivery, plain and simple. The sauce is doing the nutritional work.

Nooks, crannies, and refined flour.

Inoffensive energy. Enrichment puts back a fraction of what milling removed.

Salt delivery with a crunch.