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Wheat nutrition: calories, carbs, GI, protein, fiber, fats

Wheat, KAMUT khorasan, cooked
*all the values are displayed for the amount of 100 grams

Top nutrition facts for Wheat

Wheat
Calories  ⓘ Calories for selected serving 132 kcal
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
 		50 (low)
Glycemic load 20 (medium)
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 23 grams
Default serving size  ⓘ Serving sizes are mostly 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 70 mg
TOP 20% Fiber ⓘHigher in Fiber content than 80% of foods
TOP 23% Magnesium ⓘHigher in Magnesium content than 77% of foods
TOP 28% Carbs ⓘHigher in Carbs content than 72% of foods
TOP 29% Net carbs ⓘHigher in Net carbs content than 71% of foods
TOP 30% Selenium ⓘHigher in Selenium content than 70% of foods

Wheat calories (kcal)

Calories for different serving sizes of wheat Calories Weight
Calories in 100 grams 132
Calories in 1 cup 227 172 g
Calories for different varieties of wheat Calories Weight
Wheat, KAMUT khorasan, cooked (this food) 132 100 g
Wheat, hard red winter 327 100 g
Wheat, hard red spring 329 100 g
Wheat flour, whole-grain, soft wheat 332 100 g
Wheat 339 100 g
Wheat flour, whole-grain 340 100 g
Wheat, hard white 342 100 g
Wheat germ, crude 360 100 g
Wheat flours, bread, unenriched 361 100 g
Wheat flour, white, cake, enriched 362 100 g
Wheat flour, white, tortilla mix, enriched 405 100 g

Wheat Glycemic index (GI)

Source:
Check out our Glycemic index chart page for the full list.
50

Wheat Glycemic load (GL)

20

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 2.7% 66% 34% 63% 14% 1% 50% 69% 134% 174%
Calcium: 27mg of 1,000mg 2.7%
Iron: 5.3mg of 8mg 66%
Magnesium: 144mg of 420mg 34%
Phosphorus: 441mg of 700mg 63%
Potassium: 492mg of 3,400mg 14%
Sodium: 24mg of 2,300mg 1%
Zinc: 5.5mg of 11mg 50%
Copper: 0.62mg of 1mg 69%
Manganese: 3.1mg of 2mg 134%
Selenium: 96µg of 55µg 174%
More about mineral coverage chart

Mineral chart - relative view

Magnesium
48 mg
TOP 23%
Selenium
32 µg
TOP 30%
Copper
0.21 mg
TOP 31%
Manganese
1 mg
TOP 32%
Zinc
1.8 mg
TOP 41%
Iron
1.8 mg
TOP 42%
Phosphorus
147 mg
TOP 53%
Potassium
164 mg
TOP 68%
Calcium
9 mg
TOP 79%
Sodium
8 mg
TOP 87%
More about Mineral Chart - Relative View

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0% 4.8% 0% 0% 24% 6.9% 43% 0% 16% 8.3% 0% 0% 0%
Vitamin A: 0µg of 900µg 0%
Vitamin E: 0.72mg of 15mg 4.8%
Vitamin D: 0µg of 20µg 0%
Vitamin C: 0mg of 90mg 0%
Vitamin B1: 0.29mg of 1mg 24%
Vitamin B2: 0.09mg of 1mg 6.9%
Vitamin B3: 6.9mg of 16mg 43%
Vitamin B5: 0mg of 5mg 0%
Vitamin B6: 0.21mg of 1mg 16%
Folate: 33µg of 400µg 8.3%
Vitamin B12: 0µg of 2µg 0%
Choline: 0mg of 550mg 0%
Vitamin K: 0µg of 120µg 0%
More about vitamin coverage chart

Vitamin chart - relative view

Vitamin B1
0.1 mg
TOP 50%
Vitamin B3
2.3 mg
TOP 56%
Folate
11 µg
TOP 59%
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%
More about vitamin chart - relative view

Macronutrients chart

6% 27% 65%
Protein:
Daily Value: 11%
5.7 g of 50 g
5.7 g (11% of DV )
Fats:
Daily Value: 1%
0.8 g of 65 g
0.8 g (1% of DV )
Carbs:
Daily Value: 9%
27.6 g of 300 g
27.6 g (9% of DV )
Water:
Daily Value: 3%
65.2 g of 2,000 g
65.2 g (3% of DV )
Other:
0.7 g
0.7 g
More about macronutrient chart

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 55% 49% 47% 47% 23% 28% 51% 44% 63%
Tryptophan: 153mg of 280mg 55%
Threonine: 516mg of 1,050mg 49%
Isoleucine: 660mg of 1,400mg 47%
Leucine: 1296mg of 2,730mg 47%
Lysine: 483mg of 2,100mg 23%
Methionine: 291mg of 1,050mg 28%
Phenylalanine: 900mg of 1,750mg 51%
Valine: 801mg of 1,820mg 44%
Histidine: 441mg of 700mg 63%
More about aminoacid coverage chart

Fat type information

19% 21% 60%
Saturated fat: 0.08 g
Monounsaturated fat: 0.08 g
Polyunsaturated fat: 0.24 g
More about fat type chart

Fiber content ratio for Wheat

11% 16% 73%
Sugar: 3.1 g
Fiber: 4.3 g
Other: 20 g

All nutrients for Wheat per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 132kcal 7% 64% 2.8 times more than OrangeOrange
Protein 5.7g 14% 58% 2 times more than BroccoliBroccoli
Fats 0.83g 1% 76% 40.1 times less than CheeseCheese
Net carbs 23g N/A 29% 2.3 times less than ChocolateChocolate
Carbs 28g 9% 28% Equal to RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Magnesium 48mg 11% 23% 2.9 times less than AlmondsAlmonds
Calcium 9mg 1% 79% 13.9 times less than MilkMilk
Potassium 164mg 5% 68% 1.1 times more than CucumberCucumber
Iron 1.8mg 22% 42% 1.5 times less than Beef broiledBeef broiled
Sugar 3.1g N/A 55% 2.9 times less than Coca-ColaCoca-Cola
Fiber 4.3g 17% 20% 1.8 times more than OrangeOrange
Copper 0.21mg 23% 31% 1.5 times more than ShiitakeShiitake
Zinc 1.8mg 17% 41% 3.4 times less than Beef broiledBeef broiled
Phosphorus 147mg 21% 53% 1.2 times less than Chicken meatChicken meat
Sodium 8mg 0% 87% 61.3 times less than White breadWhite bread
Vitamin E 0.24mg 2% 72% 6.1 times less than KiwiKiwi
Manganese 1mg 45% 32%
Selenium 32µg 58% 30%
Vitamin B1 0.1mg 8% 50% 2.8 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 87% 4.3 times less than AvocadoAvocado
Vitamin B3 2.3mg 14% 56% 4.2 times less than Turkey meatTurkey meat
Vitamin B6 0.07mg 5% 73% 1.7 times less than OatsOats
Vitamin B12 0µg 0% 100% N/APork
Folate 11µg 3% 59% 5.5 times less than Brussels sproutsBrussels sprouts
Trans fat 0g N/A 72% 7445 times less than MargarineMargarine
Saturated fat 0.08g 0% 83% 76.6 times less than Beef broiledBeef broiled
Monounsaturated fat 0.08g N/A 82% 116.7 times less than AvocadoAvocado
Polyunsaturated fat 0.24g N/A 75% 194.1 times less than WalnutWalnut
Tryptophan 0.05mg 0% 86% 6 times less than Chicken meatChicken meat
Threonine 0.17mg 0% 85% 4.2 times less than Beef broiledBeef broiled
Isoleucine 0.22mg 0% 84% 4.2 times less than Salmon rawSalmon raw
Leucine 0.43mg 0% 83% 5.6 times less than Tuna BluefinTuna Bluefin
Lysine 0.16mg 0% 87% 2.8 times less than TofuTofu
Methionine 0.1mg 0% 83% Equal to QuinoaQuinoa
Phenylalanine 0.3mg 0% 82% 2.2 times less than EggEgg
Valine 0.27mg 0% 84% 7.6 times less than Soybean rawSoybean raw
Histidine 0.15mg 0% 83% 5.1 times less than Turkey meatTurkey meat

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 132
% Daily Value*
1.3%
Total Fat 0.83g
0.35%
Saturated Fat 0.08g
0
Trans Fat 0g
0
Cholesterol 0mg
0.35%
Sodium 8mg
9.2%
Total Carbohydrate 28g
17%
Dietary Fiber 4.3g
Total Sugars 0g
Includes ? g Added Sugars
Protein 5.7g
Vitamin D 0mcg 0

Calcium 9mg 0.9%

Iron 1.8mg 22%

Potassium 164mg 4.8%

*
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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
limit break
ⓘ  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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
Low in Sugars
ok

Wheat nutrition infographic

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.

  1. https://fdc.nal.usda.gov/food-details/169744/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.