Wheat flakes

Breakfast

Item Rating: 82/100

1 serving (30 grams) contains 110 calories, 3.0 grams of protein, 0.5 grams of fat, and 24.0 grams of carbohydrates.

Nutrition Information

1 cup (150g)

Calories		550.0
% Daily Value*
Total Fat		2.5 g	3%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		120 g	43%
	Dietary Fiber	15 g	53%
	Sugars	5 g
protein		15 g	30%
Vitamin D		0 mcg	0%
Calcium		50 mg	3%
Iron		20.0 mg	111%
Potassium		500 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 22 cal (4.0%)

Protein: 60 cal (10.7%)

Carbs: 480 cal (85.3%)

About Wheat flakes

Wheat flakes are made from whole grains of wheat that are steamed, flattened, and lightly toasted to create thin, crisp flakes. Originating from cereals widely used in Western cuisine, wheat flakes are a versatile ingredient often consumed as part of breakfast foods, energy bars, or baked goods. Nutritionally, they are well-regarded for their high fiber content, along with essential vitamins and minerals such as B vitamins (especially thiamin and niacin), iron, and magnesium. They are relatively low in fat and provide complex carbohydrates, making them a steady source of energy. As a whole grain product, wheat flakes are an excellent choice for those supporting heart health and maintaining digestive regularity while offering a nutrient-dense profile suitable for many diets.

Health Benefits

• Rich in dietary fiber (3-4g per serving), wheat flakes support healthy digestion and prevent constipation.
• Contain B vitamins such as thiamin, which aid in energy metabolism and support brain function.
• High in magnesium (approximately 20mg per serving), important for bone health and regulating muscle function.
• Source of plant-based iron, helping to maintain healthy red blood cell production and prevent iron-deficiency anemia.
• Low in fat and provide complex carbohydrates, offering sustained energy for physical activity and focus.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, low-fat diets

Not suitable for: Gluten-free diet, wheat allergy

Selection and Storage

Store wheat flakes in an airtight container in a cool, dry place to maintain freshness. Avoid exposure to moisture and high humidity to prevent spoilage.

Common Questions About Wheat flakes Nutrition

Are wheat flakes high in protein?

Wheat flakes are not particularly high in protein, typically containing around 2-4 grams of protein per 30-gram serving. They are primarily composed of carbohydrates and offer small amounts of protein compared to foods like eggs or legumes.

Can I eat wheat flakes on a keto diet?

Wheat flakes are not suitable for a keto diet due to their high carbohydrate content, with about 20-25 grams of carbs per 30-gram serving. Keto diets generally require low-carb food options that contain less than 5 grams of carbs per serving.

Are wheat flakes healthy to eat daily?

Wheat flakes can be part of a healthy diet as they are rich in fiber, vitamins like B-complex, and minerals such as iron. However, some brands might contain added sugar, which can increase calorie intake and reduce their overall health value. Opt for whole-grain versions without added sugars for maximum benefit.

How much wheat flakes should I eat for breakfast?

A typical serving size of wheat flakes is about 30-40 grams or roughly 1 cup. This portion provides around 110-150 calories depending on the brand. Pair them with a source of protein like milk, yogurt, or a handful of nuts for a balanced meal.

How do wheat flakes compare to corn flakes nutritionally?

Wheat flakes generally have more fiber and protein than corn flakes, making them more filling and beneficial for digestion. Corn flakes, however, tend to be lower in fiber and may contain more added sugar, depending on the brand.

Data Sources & Scientific References