Plain grains.It doesn't matter if it's a cup of cooked whole grain pasta, rice, couscous cous·cous n. 1. A pasta of North African origin made of crushed and steamed semolina. 2. A North African dish consisting of pasta steamed with a meat and vegetable stew. , or bulgur bul·gur also bul·ghur n. Cracked wheat grains, often used in Middle Eastern dishes. Also called bulgur wheat. [Ottoman Turkish bul . You get about 200 calories plus a nice dose of phytochemicals and nutrients like magnesium magnesium (măgnē`zēəm, –zhəm), metallic chemical element; symbol Mg; at. no. 12; at. wt. 24.305; m.p. about 648.8°C;; b.p. about 1,090°C;; sp. gr. 1.738 at 20°C;; valence +2. , zinc, and copper. What changes? * Fiber. Expect 5 to 10 grams in a cup of whole wheat pasta, bulgur, or couscous, and 2 grams in a cup of brown rice. (Imprecise im·pre·cise adj. Not precise. im  pre·cise ly adv. lab
results might explain why some brands are higher than others)* Taste. We tasted each brand's whole wheat spaghetti spaghetti: see pasta. and penne. Our favorites (in bold) stood out as closest to regular (refined) pasta. The others were slightly chewy chew·y adj. chew·i·er, chew·i·est Needing much chewing: chewy candy. chew i·ness n. , grainy grain·y adj. grain·i·er, grain·i·est 1. Made of or resembling grain; granular. 2. Resembling the grain of wood. 3. Having a granular appearance due to the clumping of particles in the emulsion. , or gritty grit·ty adj. grit·ti·er, grit·ti·est 1. Containing, covered with, or resembling grit. 2. Showing resolution and fortitude; plucky: a gritty decision. . But most would cut the mustard mustard, common name for the Cruciferae, a large family chiefly of herbs of north temperate regions. The easily distinguished flowers of the Cruciferae have four petals arranged diagonally ("cruciform") and alternating with the four sepals. with the right sauce. Best Bites ([check] [check]) are 100% whole grain. Honorable Mentions ([check]) are at least 50% whole grain.
Plain Pasta & Rice (2 oz. Fiber##
dry, about 1 cup cooked) (grams)
[check][check] Bulgur, whole wheat 10
[check][check] Rice Select Whole Wheat Orzo 9
[check][check] Lifestream 100% Organic Whole Grain & 8
Flax+ pasta (#)
[check][check] Westbrae Natural Organic pasta 8
[check][check] De Cecco Whole Wheat pasta 7
[check][check] Eden Organic 100% Whole Grain Pasta 6
[check][check] Hodgson Mill Whole Wheat pasta- 6
organic or regular
[check] Ronzoni Healthy Harvest Whole Wheat 6##
Blend pasta## *
[check][check] Whole wheat couscous 6
[check][check] 365 Organic Whole Wheat pasta## 5##
[check][check] Annie's Organic Whole Wheat pasta 5
[check][check] Bionaturae Organic pasta 5
[check][check] DaVinci 100% Whole Wheat pasta## 5##
[check][check] DeBoles Organic Whole Wheat pasta## 5##
[check] Eden Organic 60% Whole Grain Pasta * (#) 5
[check][check] Gia Russa Whole Wheat pasta## 5##
[check] Mueller's Multi Grain pasta * 5
[check] Ronzoni Healthy Harvest Multigrain
Pasta * (#) 5
[check][check] Torino Organic Whole Wheat Spaghetti 5
Barilla Plus pasta 4
[check][check] Wild rice 4
[check][check] Brown rice 2
Spaghetti, regular 2
[check][check] Tinkyada Brown Rice Pasta-organic or
regular 2
White rice
[check][check] Best Bite. [check] Honorable Mention.
* Not 100% whole grain.
(#) We didn't taste. Fiber Target:## 25 grams.
Sources. company information, U.S. Department of Agriculture.
Note: Our favorites (in bold) stood out as closes to regular
(refined) pasta indicated with ##.
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