Wheat nutrition, glycemic index, calories, net carbs & more
Wheat, durum
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Wheat
Glycemic index ⓘ
Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
50 (low)
Glycemic load
68 (high)
Insulin index ⓘ
N/A
Calories
339
Net Carbs ⓘ
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
71.13 grams
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)
Net carbs
Phosphorus
Carbs
Magnesium
Potassium
Explanation: The given food contains more Net carbs than 94% of foods. Note that this food itself is richer in Net carbs than it is in any other nutrient. Similarly, it is relatively rich in Phosphorus, Carbs, Magnesium, and Potassium.
Wheat Glycemic index (GI)
Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
Wheat Glycemic load (GL)
Mineral coverage chart
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:
0 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:
0 IU of 5,000 IU
0%
Vitamin E :
0 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:
0 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 29%
Folate
43 µg
TOP 37%
Vitamin B5
0.935 mg
TOP 37%
Vitamin B2
0.121 mg
TOP 63%
Vitamin A
0 IU
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
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
Protein quality breakdown
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
Saturated Fat:
0.454 g
Monounsaturated Fat:
0.344 g
Polyunsaturated fat:
0.978 g
All nutrients for Wheat per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 339kcal | 17% | 25% |
7.2 times more than Orange
|
| Protein | 13.68g | 33% | 36% |
4.9 times more than Broccoli
|
| Fats | 2.47g | 4% | 64% |
13.5 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 71.13g | N/A | 6% |
1.3 times more than Chocolate
|
| Carbs | 71.13g | 24% | 10% |
2.5 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 3.52mg | 44% | 16% |
1.4 times more than Beef
|
| Calcium | 34mg | 3% | 41% |
3.7 times less than Milk
|
| Potassium | 431mg | 13% | 16% |
2.9 times more than Cucumber
|
| Magnesium | 144mg | 34% | 12% |
Equal to Almond
|
| Copper | 0.55mg | 61% | 19% |
3.9 times more than Shiitake
|
| Zinc | 4.16mg | 38% | 23% |
1.5 times less than Beef
|
| Phosphorus | 508mg | 73% | 9% |
2.8 times more than Chicken meat
|
| Sodium | 2mg | 0% | 96% |
245 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin B1 | 0.42mg | 35% | 20% |
1.6 times more than Pea
|
| Vitamin B2 | 0.12mg | 9% | 63% |
1.1 times less than Avocado
|
| Vitamin B3 | 6.74mg | 42% | 20% |
1.4 times less than Turkey meat
|
| Vitamin B5 | 0.94mg | 19% | 37% |
1.2 times less than Sunflower seed
|
| Vitamin B6 | 0.42mg | 32% | 29% |
3.5 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 43µg | 11% | 37% |
1.4 times less than Brussels sprout
|
| Saturated Fat | 0.45g | 2% | 70% |
13 times less than Beef
|
| Monounsaturated Fat | 0.34g | N/A | 74% |
28.5 times less than Avocado
|
| Polyunsaturated fat | 0.98g | N/A | 46% |
48.2 times less than Walnut
|
| Tryptophan | 0.18mg | 0% | 69% |
1.7 times less than Chicken meat
|
| Threonine | 0.37mg | 0% | 76% |
2 times less than Beef
|
| Isoleucine | 0.53mg | 0% | 73% |
1.7 times less than Salmon
|
| Leucine | 0.93mg | 0% | 74% |
2.6 times less than Tuna
|
| Lysine | 0.3mg | 0% | 80% |
1.5 times less than Tofu
|
| Methionine | 0.22mg | 0% | 74% |
2.3 times more than Quinoa
|
| Phenylalanine | 0.68mg | 0% | 69% |
Equal to Egg
|
| Valine | 0.59mg | 0% | 74% |
3.4 times less than Soybean raw
|
| Histidine | 0.32mg | 0% | 74% |
2.3 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 339
% Daily Value*
3%
Total Fat
2g
0%
Saturated Fat 0g
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
ⓘ
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
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.