Grains, bread & pasta

Grains are the backbone of human diets worldwide, supplying most of the carbohydrate — and a surprising amount of the protein — that fuels daily life. The single most important distinction is whole versus refined. Whole grains such as oats, brown rice, quinoa and wholemeal bread keep the fibre-rich bran and nutrient-dense germ, delivering more fibre, B vitamins, magnesium and a gentler effect on blood sugar. Refining strips these away, leaving mostly starch.

Oats stand out for beta-glucan, a soluble fibre shown to lower cholesterol; quinoa is unusual among grains for being a complete protein. Bread, pasta and baked goods span the whole range, from dense wholegrain loaves to white flour and sugar-rich pastries, so the numbers here vary widely.

Browse every grain, bread and pasta entry per 100 g, and use the rankings to find the highest-fibre and highest-protein choices.