Frozen shredded hash browns made from yellow-fleshed potatoes are a simple, comforting breakfast staple with a crisp, savory flavor once cooked. Each serving has 81 calories, 0.1g fat, 18g carbs, 2g protein, 2g fiber, and 0.2g sugar. The fiber makes them a bit filling, while the sugar stays very low. Because salt is added during…

Wheat flour, whole-grain, soft wheat has a mild, wholesome taste and a light texture that works well in everyday baking. Per serving, it provides 332 calories, 2g fat, 74.5g carbs, and 9.6g protein. It also has 13.1g fiber, so it can be quite filling. With just 1g sugar, it isn’t sweet. It’s a hearty choice…

Sorghum flour, whole-grain, is a hearty pantry staple with a mild, nutty taste. It brings 359 calories per serving, along with 3.3g fat, 76.6g carbs, and 8.4g protein. It also offers 6.6g fiber, which makes it filling and satisfying. With just 1.9g sugar, it isn’t especially sweet, so it works well in both savory and…

White wheat flour is a versatile pantry staple with a mild flavor and a fine, unbleached texture. It’s enriched for added nutrients and works well in breads, pastries, and everyday baking. Per serving, it has 363 calories, 1.5g fat, 73.8g carbs, and 11.5g protein. It also provides 2.4g fiber and 1.1g sugar. The fiber is…

White industrial wheat flour is a versatile baking staple with a mild, neutral taste and a fine texture. It’s unbleached and enriched, making it a common choice for breads, pastries, and everyday cooking. Per serving, it provides 366 calories, 1.5g fat, 76.2g carbs, and 9.7g protein. It also has 2.4g fiber and 0.5g sugar. The…

Spaghetti, protein-fortified, dry, enriched, is a hearty pasta with 374 calories per serving. It has 21.8g of protein, making it a solid choice when you want a more filling meal. With 65.6g of carbs and just 2.2g of fat, it provides plenty of energy without much fat. It also has 2.4g of fiber, which adds…

White all-purpose wheat flour is a versatile pantry staple for baking and cooking. It has 364 calories per serving, with 1g fat and 76.3g carbs. It also provides 10.3g protein and 2.7g fiber, which can make foods feel a bit more filling. The 0.3g sugar is very low, so it isn’t sweet. Because it’s enriched…

Cooked white long-grain rice is a simple, familiar side dish with a soft texture and mild flavor. One serving has 130 calories, making it a light base for many meals. It contains 0.3g fat, 28.2g carbs, and 2.7g protein per serving. With 0.4g fiber, it isn’t especially filling on its own, but it does add…

Spaghetti, protein-fortified, cooked, enriched, is a hearty pasta that delivers 164 calories per serving. It has just 0.2g fat, making it a very light option. Each serving provides 30.9g carbs and 8.9g protein, so it offers both energy and a decent protein boost. With 2g fiber, it can help keep you feeling filling. It also…

Semolina, unenriched, is a simple pantry staple with a mild, comforting flavor and a pleasantly coarse texture. It works well in porridge, pasta, and baking. Per serving, it has 360 calories, 1.1g fat, 72.8g carbs, 12.7g protein, 3.9g fiber, and 0g sugar. The fiber makes it filling, and the protein adds a bit of staying…