Wheat nutrition: calories, carbs, GI, protein, fiber, fats
Wheat, durum
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Wheat
| Calories ⓘ Calories for selected serving | 339 kcal |
| 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 ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | 68 (high) |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 71 g |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (192 g) |
| 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) |
Selenium ⓘHigher in Selenium content than 99% of foods
Manganese ⓘHigher in Manganese content than 98% of foods
Phosphorus ⓘHigher in Phosphorus content than 97% of foods
Magnesium ⓘHigher in Magnesium content than 96% of foods
Copper ⓘHigher in Copper content than 94% of foods
Wheat calories (kcal)
| Calories for different serving sizes of wheat | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 339 | |
| Calories in 1 cup | 651 | 192 g |
Extra Nutrition facts for Wheat
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 4 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 248 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 29 g |
| Unsaturated / Saturated Fat ratio ⓘ (monounsaturated + polyunsaturated) / saturated, ≥2 broadly recommended by major guidelines for heart health | 2.9 |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
0µg of 900µg
0%
Vitamin E:
0mg of 15mg
0%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
1.3mg of 1mg
105%
Vitamin B2:
0.36mg of 1mg
28%
Vitamin B3:
20mg of 16mg
126%
Vitamin B5:
2.8mg of 5mg
56%
Vitamin B6:
1.3mg of 1mg
97%
Folate:
129µg of 400µg
32%
Vitamin B12:
0µg of 2µg
0%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 27%
13.7 g of 50 g
13.7 g (27% of DV )
Fats:
Daily Value: 4%
2.5 g of 65 g
2.5 g (4% of DV )
Carbs:
Daily Value: 24%
71.1 g of 300 g
71.1 g (24% of DV )
Water:
Daily Value: 1%
10.9 g of 2,000 g
10.9 g (1% of DV )
Other:
1.8 g
1.8 g
Protein quality breakdown
Tryptophan:
528mg of 280mg
189%
Threonine:
1098mg of 1,050mg
105%
Isoleucine:
1599mg of 1,400mg
114%
Leucine:
2802mg of 2,730mg
103%
Lysine:
909mg of 2,100mg
43%
Methionine:
663mg of 1,050mg
63%
Phenylalanine:
2043mg of 1,750mg
117%
Valine:
1782mg of 1,820mg
98%
Histidine:
966mg of 700mg
138%
Fat type information
Saturated fat:
0.45 g
Monounsaturated fat:
0.34 g
Polyunsaturated fat:
0.98 g
All nutrients for Wheat per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 0µg | 0% | 100% | |
| Calories | 339kcal | 17% | 25% |
7.2 times more than Orange
|
| Protein per 100 calories | 4g | N/A | 51% | |
| Protein | 14g | 33% | 36% |
4.9 times more than Broccoli
|
| Calories per 10 g protein | 248kcal | N/A | 46% | |
| Weight per 100 calories | 29g | N/A | 75% | |
| Fats | 2.5g | 4% | 65% |
13.5 times less than Cheese
|
| Unsaturated / Saturated Fat ratio | 2.9 | N/A | 28% | |
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 71g | N/A | 7% |
1.3 times more than Chocolate
|
| Carbs | 71g | 24% | 11% |
2.5 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D* | 0 IU | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 144mg | 34% | 4% |
Equal to Almonds
|
| Calcium | 34mg | 3% | 38% |
3.7 times less than Milk
|
| Potassium | 431mg | 13% | 11% |
2.9 times more than Cucumber
|
| Iron | 3.5mg | 44% | 15% |
1.4 times more than Beef broiled
|
| Copper | 0.55mg | 61% | 6% |
3.9 times more than Shiitake
|
| Zinc | 4.2mg | 38% | 15% |
1.5 times less than Beef broiled
|
| Phosphorus | 508mg | 73% | 3% |
2.8 times more than Chicken meat
|
| Sodium | 2mg | 0% | 95% |
245 times less than White bread
|
| Selenium | 89µg | 163% | 1% | |
| Manganese | 3mg | 131% | 2% | |
| Vitamin B1 | 0.42mg | 35% | 14% |
1.6 times more than Pea raw
|
| Vitamin B2 | 0.12mg | 9% | 57% |
1.1 times less than Avocado
|
| Vitamin B3 | 6.7mg | 42% | 14% |
1.4 times less than Turkey meat
|
| Vitamin B5 | 0.94mg | 19% | 12% |
1.2 times less than Sunflower seeds
|
| Vitamin B6 | 0.42mg | 32% | 20% |
3.5 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 43µg | 11% | 23% |
1.4 times less than Brussels sprouts
|
| Saturated fat | 0.45g | 2% | 67% |
13 times less than Beef broiled
|
| Monounsaturated fat | 0.34g | N/A | 67% |
28.5 times less than Avocado
|
| Polyunsaturated fat | 0.98g | N/A | 39% |
48.2 times less than Walnut
|
| Tryptophan | 0.18mg | 0% | 27% |
1.7 times less than Chicken meat
|
| Threonine | 0.37mg | 0% | 35% |
2 times less than Beef broiled
|
| Isoleucine | 0.53mg | 0% | 32% |
1.7 times less than Salmon raw
|
| Leucine | 0.93mg | 0% | 33% |
2.6 times less than Tuna Bluefin
|
| Lysine | 0.3mg | 0% | 40% |
1.5 times less than Tofu
|
| Methionine | 0.22mg | 0% | 34% |
2.3 times more than Quinoa
|
| Phenylalanine | 0.68mg | 0% | 29% |
Equal to Egg
|
| Valine | 0.59mg | 0% | 33% |
3.4 times less than Soybean raw
|
| Histidine | 0.32mg | 0% | 33% |
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*
3.8%
Total Fat
2.5g
2.1%
Saturated Fat 0.45g
0
Trans Fat
0g
0
Cholesterol 0mg
0.09%
Sodium 2mg
24%
Total Carbohydrate
71g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
14g
Vitamin D
0mcg
0
Calcium
34mg
3.4%
Iron
3.5mg
44%
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
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.