Wheat nutrition: calories, carbs, GI, protein, fiber, fats
Wheat, KAMUT khorasan, cooked
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Wheat
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
50 (low) |
| Glycemic load | 20 (medium) |
| Calories ⓘ Calories per 100-gram serving | 132 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 23.3 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (172 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 3.4 (acidic) |
| Oxalates ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8229448 | 70mg |
Fiber ⓘHigher in Fiber content than 80% of foods
Magnesium ⓘHigher in Magnesium content than 77% of foods
Carbs ⓘHigher in Carbs content than 72% of foods
Net carbs ⓘHigher in Net carbs content than 71% of foods
Selenium ⓘHigher in Selenium content than 70% of foods
Wheat calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 132 | |
| Calories in 1 cup | 227 | 172 g |
Wheat Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Wheat Glycemic load (GL)
Mineral coverage chart
Calcium:
9 mg of 1,000 mg
1%
Iron:
1.76 mg of 8 mg
22%
Magnesium:
48 mg of 420 mg
11%
Phosphorus:
147 mg of 700 mg
21%
Potassium:
164 mg of 3,400 mg
5%
Sodium:
8 mg of 2,300 mg
0%
Zinc:
1.84 mg of 11 mg
17%
Copper:
0.207 mg of 1 mg
23%
Manganese:
1.03 mg of 2 mg
45%
Selenium:
31.9 µg of 55 µg
58%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Magnesium
48 mg
TOP 23%
Selenium
31.9 µg
TOP 30%
Copper
0.207 mg
TOP 31%
Manganese
1.03 mg
TOP 32%
Zinc
1.84 mg
TOP 41%
Iron
1.76 mg
TOP 42%
Phosphorus
147 mg
TOP 53%
Potassium
164 mg
TOP 68%
Calcium
9 mg
TOP 79%
Sodium
8 mg
TOP 87%
Vitamin coverage chart
Vitamin A:
4 IU of 5,000 IU
0%
Vitamin E :
0.24 mg of 15 mg
2%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.095 mg of 1 mg
8%
Vitamin B2:
0.03 mg of 1 mg
2%
Vitamin B3:
2.305 mg of 16 mg
14%
Vitamin B5:
0 mg of 5 mg
0%
Vitamin B6:
0.07 mg of 1 mg
5%
Folate:
11 µg of 400 µg
3%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B1
0.095 mg
TOP 50%
Vitamin B3
2.305 mg
TOP 56%
Folate
11 µg
TOP 59%
Vitamin A
4 IU
TOP 71%
Vitamin E
0.24 mg
TOP 72%
Vitamin B6
0.07 mg
TOP 73%
Vitamin B2
0.03 mg
TOP 87%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 11%
5.71 g of 50 g
11%
Fats:
Daily Value: 1%
0.83 g of 65 g
1%
Carbs:
Daily Value: 9%
27.6 g of 300 g
9%
Water:
Daily Value: 3%
65.18 g of 2,000 g
3%
Other:
0.68 g
Protein quality breakdown
Tryptophan:
51 mg of 280 mg
18%
Threonine:
172 mg of 1,050 mg
16%
Isoleucine:
220 mg of 1,400 mg
16%
Leucine:
432 mg of 2,730 mg
16%
Lysine:
161 mg of 2,100 mg
8%
Methionine:
97 mg of 1,050 mg
9%
Phenylalanine:
300 mg of 1,750 mg
17%
Valine:
267 mg of 1,820 mg
15%
Histidine:
147 mg of 700 mg
21%
Fat type information
Saturated Fat:
0.077 g
Monounsaturated Fat:
0.084 g
Polyunsaturated fat:
0.243 g
Fiber content ratio for Wheat
Sugar:
3.07 g
Fiber:
4.3 g
Other:
20.23 g
All nutrients for Wheat per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 132kcal | 7% | 64% |
2.8 times more than Orange
|
| Protein | 5.71g | 14% | 58% |
2 times more than Broccoli
|
| Fats | 0.83g | 1% | 76% |
40.1 times less than Cheddar Cheese
|
| Net carbs | 23.3g | N/A | 29% |
2.3 times less than Chocolate
|
| Carbs | 27.6g | 9% | 28% |
Equal to Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Iron | 1.76mg | 22% | 42% |
1.5 times less than Beef broiled
|
| Calcium | 9mg | 1% | 79% |
13.9 times less than Milk
|
| Potassium | 164mg | 5% | 68% |
1.1 times more than Cucumber
|
| Magnesium | 48mg | 11% | 23% |
2.9 times less than Almond
|
| Sugar | 3.07g | N/A | 55% |
2.9 times less than Coca-Cola
|
| Fiber | 4.3g | 17% | 20% |
1.8 times more than Orange
|
| Copper | 0.21mg | 23% | 31% |
1.5 times more than Shiitake
|
| Zinc | 1.84mg | 17% | 41% |
3.4 times less than Beef broiled
|
| Phosphorus | 147mg | 21% | 53% |
1.2 times less than Chicken meat
|
| Sodium | 8mg | 0% | 87% |
61.3 times less than White Bread
|
| Vitamin A | 4IU | 0% | 71% |
4176.5 times less than Carrot
|
| Vitamin E | 0.24mg | 2% | 72% |
6.1 times less than Kiwifruit
|
| Selenium | 31.9µg | 58% | 30% | |
| Manganese | 1.03mg | 45% | 32% | |
| Vitamin B1 | 0.1mg | 8% | 50% |
2.8 times less than Pea raw
|
| Vitamin B2 | 0.03mg | 2% | 87% |
4.3 times less than Avocado
|
| Vitamin B3 | 2.31mg | 14% | 56% |
4.2 times less than Turkey meat
|
| Vitamin B6 | 0.07mg | 5% | 73% |
1.7 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 11µg | 3% | 59% |
5.5 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 72% |
7445 times less than Margarine
|
| Saturated Fat | 0.08g | 0% | 83% |
76.6 times less than Beef broiled
|
| Monounsaturated Fat | 0.08g | N/A | 82% |
116.7 times less than Avocado
|
| Polyunsaturated fat | 0.24g | N/A | 75% |
194.1 times less than Walnut
|
| Tryptophan | 0.05mg | 0% | 86% |
6 times less than Chicken meat
|
| Threonine | 0.17mg | 0% | 85% |
4.2 times less than Beef broiled
|
| Isoleucine | 0.22mg | 0% | 84% |
4.2 times less than Salmon raw
|
| Leucine | 0.43mg | 0% | 83% |
5.6 times less than Tuna Bluefin
|
| Lysine | 0.16mg | 0% | 87% |
2.8 times less than Tofu
|
| Methionine | 0.1mg | 0% | 83% |
Equal to Quinoa
|
| Phenylalanine | 0.3mg | 0% | 82% |
2.2 times less than Egg
|
| Valine | 0.27mg | 0% | 84% |
7.6 times less than Soybean raw
|
| Histidine | 0.15mg | 0% | 83% |
5.1 times less than Turkey meat
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 132
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 8mg
9%
Total Carbohydrate
28g
16%
Dietary Fiber
4g
Total Sugars g
Includes ? g Added Sugars
Protein
6g
Vitamin D
0mcg
0%
Calcium
9mg
1%
Iron
2mg
25%
Potassium
164mg
5%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Wheat nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.