Wheat grain
Categories
| Macros | per 100 g |
|---|---|
| Calories | 326 kcal |
| Protein | 11.2 g |
| Fat | 2.4 g |
| Carbs | 58.3 g |
Wheat grain is the whole, unprocessed kernel of the wheat plant, typically sold dried and used as a base for flour milling, whole-grain cooking, or sprouting. In its raw form it is not eaten directly but is soaked, boiled, or ground before use; cooked whole wheat berries appear in grain salads, pilafs, and porridges across Mediterranean and Middle Eastern cuisines. Per 100 g, raw wheat grain provides 326 kcal, 11.2 g of protein, 2.4 g of fat, 58.3 g of carbohydrates, and a notable 11.4 g of dietary fibre. It is a meaningful source of potassium (315 mg), phosphorus (302 mg), and magnesium (120 mg), alongside folate at 47 mcg and niacin at 4.18 mg per 100 g. Suitable for vegan, vegetarian, pescatarian, dairy-free, and Mediterranean dietary patterns.
How many calories in wheat grain?
Raw wheat grain contains 326 kcal per 100 g, primarily from its 58.3 g of carbohydrates. A typical cooked serving of whole wheat berries (around 180 g cooked) is considerably lower in calories once water is absorbed during cooking.
How much magnesium is in wheat grain?
Wheat grain contains 120 mg of magnesium per 100 g, making it one of the more magnesium-dense grain options. It also provides 302 mg of phosphorus and 315 mg of potassium per 100 g.
Is wheat grain vegan-friendly?
Yes, wheat grain is entirely plant-based and is compatible with vegan, vegetarian, and pescatarian diets. It is not suitable for those following a gluten-free diet, as wheat is a primary source of gluten.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 326 kcal |
| Protein | 11.2 g |
| Fat | 2.4 g |
| Carbs | 58.3 g |
| Sugars | 1.3 g |
| Fiber | 11.4 g |
| Starch | 56.9 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.36 g |
| Monounsaturated | 0.36 g |
| Polyunsaturated | 1.1 g |
| Trans | 0 g |
| Omega-3 | 0.060 g |
| Omega-6 | 1.0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 35.0 mg |
| Iron | 3.4 mg |
| Magnesium | 120 mg |
| Phosphorus | 302 mg |
| Potassium | 315 mg |
| Sodium | 2.0 mg |
| Zinc | 2.0 mg |
| Copper | 0.35 mg |
| Selenium | 15.6 mcg |
| Iodine | 3.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.90 mg |
| Thiamin (B1) | 0.46 mg |
| Riboflavin (B2) | 0.10 mg |
| Niacin (B3) | 4.2 mg |
| Vitamin B6 | 0.20 mg |
| Folate (B9) | 47.0 mcg |
| Vitamin B12 | 0 mcg |
