Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Wheat nutrition, glycemic index, calories, and serving size

Wheat, durum
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Wheat

Wheat
50 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (192 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.
12.3 (acidic )
Calories
339
91% Phosphorus
90% Carbs
88% Magnesium
84% Potassium
84% Iron
Explanation: The given food contains more Phosphorus than 91% of foods. Note that this food itself is richer in Phosphorus than it is in any other nutrient. Similarly, it is relatively rich in Carbs, Magnesium, Potassium, and Iron.
50

Check out similar food or compare with current

Macronutrients chart

14% 3% 72% 11% 2%
Protein:
Daily Value: 27%
13.68 g of 50 g
27%
Fats:
Daily Value: 4%
2.47 g of 65 g
4%
Carbs:
Daily Value: 24%
71.13 g of 300 g
24%
Water:
Daily Value: 1%
10.94 g of 2,000 g
1%
Other:
1.78 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 339
% Daily Value*
3%
Total Fat 2g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
24%
Total Carbohydrate 71g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 14g
Vitamin D 0mcg 0%

Calcium 34mg 3%

Iron 4mg 50%

Potassium 431mg 13%

*
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
ok
details
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
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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 Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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

Wheat nutrition infographic
Copy infographic link

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 11% 132% 103% 218% 39% 1% 114% 185% 393% 488% 0%
Calcium: 34 mg of 1,000 mg 3%
Iron: 3.52 mg of 8 mg 44%
Magnesium: 144 mg of 420 mg 34%
Phosphorus: 508 mg of 700 mg 73%
Potassium: 431 mg of 3,400 mg 13%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 4.16 mg of 11 mg 38%
Copper: 0.553 mg of 1 mg 61%
Manganese: 3.012 mg of 2 mg 131%
Selenium: 89.4 µg of 55 µg 163%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Phosphorus
508 mg
TOP 9%
Magnesium
144 mg
TOP 12%
Potassium
431 mg
TOP 16%
Iron
3.52 mg
TOP 16%
Copper
0.553 mg
TOP 19%
Selenium
89.4 µg
TOP 20%
Zinc
4.16 mg
TOP 23%
Manganese
3.012 mg
TOP 26%
Calcium
34 mg
TOP 41%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.419 mg of 1 mg 35%
Vitamin B2: 0.121 mg of 1 mg 9%
Vitamin B3: 6.738 mg of 16 mg 42%
Vitamin B5: 0.935 mg of 5 mg 19%
Vitamin B6: 0.419 mg of 1 mg 32%
Folate: 43 µg of 400 µg 11%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B3
6.738 mg
TOP 20%
Vitamin B1
0.419 mg
TOP 20%
Vitamin B6
0.419 mg
TOP 30%
Folate
43 µg
TOP 37%
Vitamin B5
0.935 mg
TOP 37%
Vitamin B2
0.121 mg
TOP 63%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin C
0 mg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 189% 105% 115% 103% 44% 64% 117% 98% 138%
Tryptophan: 176 mg of 280 mg 63%
Threonine: 366 mg of 1,050 mg 35%
Isoleucine: 533 mg of 1,400 mg 38%
Leucine: 934 mg of 2,730 mg 34%
Lysine: 303 mg of 2,100 mg 14%
Methionine: 221 mg of 1,050 mg 21%
Phenylalanine: 681 mg of 1,750 mg 39%
Valine: 594 mg of 1,820 mg 33%
Histidine: 322 mg of 700 mg 46%

Fat type information

0.454% 0.344% 0.978%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g

All nutrients for Wheat per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 33% 36% 13.68g 4.9 times more than Broccoli
Fats 4% 65% 2.47g 13.5 times less than Cheese
Carbs 24% 10% 71.13g 2.5 times more than Rice
Calories 17% 25% 339kcal 7.2 times more than Orange
Calcium 3% 41% 34mg 3.7 times less than Milk
Iron 44% 16% 3.52mg 1.4 times more than Beef
Magnesium 34% 12% 144mg Equal to Almond
Phosphorus 73% 9% 508mg 2.8 times more than Chicken meat
Potassium 13% 16% 431mg 2.9 times more than Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread
Zinc 38% 23% 4.16mg 1.5 times less than Beef
Copper 61% 19% 0.55mg 3.9 times more than Shiitake
Vitamin D 0% 100% 0µg N/A
Vitamin C 0% 100% 0mg N/A
Vitamin B1 35% 20% 0.42mg 1.6 times more than Pea
Vitamin B2 9% 63% 0.12mg 1.1 times less than Avocado
Vitamin B3 42% 20% 6.74mg 1.4 times less than Turkey meat
Vitamin B5 19% 37% 0.94mg 1.2 times less than Sunflower seed
Vitamin B6 32% 30% 0.42mg 3.5 times more than Oat
Folate 11% 37% 43µg 1.4 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Tryptophan 0% 69% 0.18mg 1.7 times less than Chicken meat
Threonine 0% 76% 0.37mg 2 times less than Beef
Isoleucine 0% 73% 0.53mg 1.7 times less than Salmon
Leucine 0% 74% 0.93mg 2.6 times less than Tuna
Lysine 0% 80% 0.3mg 1.5 times less than Tofu
Methionine 0% 74% 0.22mg 2.3 times more than Quinoa
Phenylalanine 0% 69% 0.68mg Equal to Egg
Valine 0% 74% 0.59mg 3.4 times less than Soybean
Histidine 0% 74% 0.32mg 2.3 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Saturated Fat 2% 70% 0.45g 13 times less than Beef
Monounsaturated Fat 0% 74% 0.34g 28.5 times less than Avocado
Polyunsaturated fat 0% 46% 0.98g 48.2 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients

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