1 serving (30 grams) contains 102 calories, 4.0 grams of protein, 0.8 grams of fat, and 21.8 grams of carbohydrates.
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Nutrition Information
Calories |
813.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6 g | 7% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 174.2 g | 63% | |
| Dietary Fiber | 29.3 g | 104% | |
| Sugars | 1.0 g | ||
| protein | 31.7 g | 63% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 81.6 mg | 6% | |
| Iron | 8.6 mg | 47% | |
| Potassium | 972 mg | 20% | |
* 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
Source of Calories
About Whole wheat
Whole wheat refers to grains of the wheat plant that include the bran, germ, and endosperm, maintaining all parts of the kernel. Originating from ancient farming civilizations such as Mesopotamia, it is now a staple in various cuisines worldwide, especially in bread, cereals, and pasta. Whole wheat is nutrient-dense, offering high amounts of dietary fiber, B vitamins such as niacin and folate, and minerals like iron, magnesium, and selenium. It is also a moderate source of protein and is lower in refined sugars compared to white flour products. Its complex carbohydrate content provides steady energy release, making it a great choice for long-lasting satiety and overall health.
Health Benefits
- Promotes digestive health due to its high dietary fiber content, with 6-10 grams of fiber per cup of cooked whole wheat.
- Supports heart health by reducing LDL cholesterol levels, aided by its magnesium and lignan content.
- Aids in blood sugar regulation because of its low glycemic index and slow-digesting carbohydrates.
- Provides sustained energy and supports muscle repair with plant-based protein (around 7 grams per cup).
- Contributes to immune system function due to selenium, which supports antioxidant enzymes in the body.
Dietary Considerations
Selection and Storage
Store whole wheat grains or flour in an airtight container in a cool, dark place for up to 6 months, or freeze for extended freshness.
Common Questions About Whole wheat Nutrition
Is whole wheat high in protein?
Whole wheat contains a moderate amount of protein, providing about 3-4 grams per slice of whole wheat bread or 7 grams per cup of cooked whole wheat pasta. While it is not considered high in protein, it can contribute to your daily intake when included in a balanced diet.
Can I eat whole wheat on a keto or low-carb diet?
Whole wheat is not typically suitable for a ketogenic or strict low-carb diet since it is relatively high in carbohydrates. For example, one slice of whole wheat bread contains around 15 grams of carbs, making it incompatible with the carb restrictions required for ketosis.
What are the health benefits of eating whole wheat?
Whole wheat is rich in dietary fiber, which supports healthy digestion and may help lower cholesterol levels. It also provides essential nutrients like B vitamins, iron, magnesium, and antioxidants, which contribute to overall health and may reduce the risk of chronic diseases like heart disease and type 2 diabetes.
How much whole wheat should I eat per day?
The appropriate amount of whole wheat depends on individual calorie needs, but a common recommendation is to aim for 3-5 servings of whole grains per day. For whole wheat, this could mean one serving as a slice of bread, 1/2 cup of cooked whole wheat pasta, or 1/2 cup of whole wheat couscous.
Is whole wheat better than white flour for health?
Whole wheat is generally considered healthier than white flour because it retains all parts of the grain, including the bran and germ, which are rich in fiber and nutrients. White flour is more processed and lacks the fiber and nutritional content found in whole wheat products.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
