Ranked by energy
Lowest calorie carbs
Food energy per 100 g as eaten (energy density). Deeper red is higher. Water in cooked grains and roots drives most of the spread.
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Deeper red = more kcal; white = the lowest on the table. Shade follows the points a list would give this column across the table — not rank place. Values are as eaten — cooked grains, pasta, and roots; bread as sold — per serving (the FDA reference amount for the food’s category) or per 100 g, switched top right. GI is always per 50 g carbohydrate. Every cell has a source and a year when filled; hover for the citation. GL and net carbs are derived from the GI cell and one composition row (USDA first, then a national table). Empty = no source on file. Plain-language axes on What it means; ranking rules on How we rank. Not medical advice.