Wheat: calories and nutrition facts
100 g of wheat has 340 kcal. 1 cup of flour (120 g): 408 kcal.
Wheat is in the family Grains, breads & pasta. Per 100 g it provides 13.2 g protein, 72 g carbohydrates (10.7 g fiber) and 2.5 g fat: about 79% of its calories come from carbohydrates.
What wheat provides most
- High in selenium: 61.8 µg per 100 g, 112 % of the Daily Value.
- High in vitamin B1 (thiamin): 0.5 mg per 100 g, 42 % of the Daily Value.
- High in fiber: 10.7 g per 100 g, 38 % of the Daily Value.
- High in magnesium: 137 mg per 100 g, 33 % of the Daily Value.
- High in vitamin B3 (niacin): 5 mg per 100 g, 31 % of the Daily Value.
- High in phosphorus: 357 mg per 100 g, 29 % of the Daily Value.
Wheat per serving
The serving is 1 cup of flour, 120 g, from USDA's household measure.
| Nutrient | 100 g | 1 cup of flour |
|---|---|---|
| Calories | 340 kcal | 408 kcal |
| Protein | 13.2 g | 15.8 g |
| Carbohydrates | 72 g | 86.4 g |
| Fiber | 10.7 g | 12.8 g |
| Sugars | 0.41 g | 0.49 g |
| Fat | 2.5 g | 3 g |
| Sodium | 2 mg | 2.4 mg |
Wheat nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 340 kcal | — |
| Protein | 13.2 g | 26 % |
| Total fat | 2.5 g | 3 % |
| Saturated fat | 0.43 g | 2 % |
| Monounsaturated fat | 0.28 g | — |
| Polyunsaturated fat | 1.2 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 72 g | 26 % |
| Dietary fiber | 10.7 g | 38 % |
| Total sugars | 0.41 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 0 µg | 0 % |
| Vitamin C | 0 mg | 0 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.71 mg | 5 % |
| Vitamin K | 1.9 µg | 2 % |
| B1 · Thiamin | 0.5 mg | 42 % |
| B2 · Riboflavin | 0.17 mg | 13 % |
| B3 · Niacin | 5 mg | 31 % |
| B6 | 0.41 mg | 24 % |
| B9 · Folate | 44 µg | 11 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 34 mg | 3 % |
| Iron | 3.6 mg | 20 % |
| Magnesium | 137 mg | 33 % |
| Phosphorus | 357 mg | 29 % |
| Potassium | 363 mg | 8 % |
| Sodium | 2 mg | 0 % |
| Zinc | 2.6 mg | 24 % |
| Selenium | 61.8 µg | 112 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.07 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other grains, breads & pasta
Of 16 foods in this family on Micela, wheat ranks 6th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🍘 Rice cracker | 416 | 10 g |
| 2 | 🥐 Croissant | 406 | 8.2 g |
| 3 | 🥣 Oats | 389 | 16.9 g |
| 4 | 🍿 Popcorn | 387 | 12.9 g |
| 5 | 🥨 Pretzel | 384 | 10 g |
| 6 | 🌾 Wheat | 340 | 13.2 g |
| 7 | 🧇 Waffle | 291 | 7.9 g |
| 8 | 🫓 Flatbread | 275 | 9.1 g |
| 9 | 🥖 Baguette | 272 | 10.8 g |
| 10 | 🍞 Bread | 266 | 8.8 g |
| 11 | 🥯 Bagel | 264 | 10.6 g |
| 12 | 🥞 Pancakes | 227 | 6.4 g |
| 13 | 🍝 Pasta | 158 | 5.8 g |
| 14 | 🍚 Rice | 130 | 2.7 g |
| 15 | 🍺 Barley | 123 | 2.3 g |
| 16 | 🌱 Quinoa | 120 | 4.4 g |
Among Micela's 180 foods, wheat is in the top 10 for fiber (4th), selenium (5th), magnesium (7th), phosphorus (8th), vitamin B1 (thiamin) (8th), carbohydrates (9th).
Where it comes from
Fertile Crescent.
Approximate origin, under review.
Frequently asked questions
How many calories does wheat have?
100 g of wheat has 340 kcal. 1 cup of flour (120 g) has 408 kcal.
How much protein does wheat have?
13.2 g per 100 g; 15.8 g in 1 cup of flour.
How many carbs does wheat have?
72 g of carbohydrates per 100 g, of which 10.7 g is fiber and 0.41 g sugars.
What vitamins and minerals does wheat have?
The ones it provides most per 100 g, by Daily Value: selenium, 112 %; vitamin B1 (thiamin), 42 %; fiber, 38 %; magnesium, 33 %.
Where does wheat come from?
Fertile Crescent. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 20080 · Wheat flour, whole-grain · Wheat flour, whole-grain
One serving (1 cup of flour) is about 20% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers