In the glycemic index and glycemic load chart, we have mentioned the Gl in terms of 1 cup of food. However, since most grains have different densities, they weigh differently when measured with the same cup.
Therefore, we bring you this list of how much 1 cup of different grains would weigh when cooked.
- Rolled Oats: ~80 grams (uncooked)
- Steel-cut oats: ~180 grams (cooked)
- Brown Rice: ~195 grams (cooked)
- Quinoa: ~185 grams (cooked)
- Millet (Bajra): ~200 grams (cooked)
- Barley (whole grain): ~157 grams (cooked)
- Buckwheat Groats: ~170 grams (cooked)
- Bulgar Wheat: ~150 grams (cooked)
- Amaranth: ~246 grams (cooked)
- Farro: ~170 grams (cooked)
- Wild Rice: ~160 grams (cooked)
- Teff: ~220 grams (cooked)
- Sorghum: ~192 grams (cooked)
- Freekeh: ~170 grams (cooked)
- Kamut: ~172 grams (cooked)
- Spelt: ~190 grams (cooked)
- Rye Berries: ~185 grams (cooked)
- Triticale: ~160 grams (cooked)
- Whole Wheat Berries: ~170 grams (cooked)
- Whole Grain Corn (Maize): ~165 grams (cooked)
