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Cracked Wheat (Raw) Calories
High fiber, complex carbs, source of B vitamins
CALORIES
GI
POTASSIUM
FIBER
Cracked Wheat (Raw) Nutrition Facts
Selected: 100 g
342
KCAL / 100G
Carbs
72.6g
· 82%
Protein
12.3g
· 14%
Fat
1.7g
· 4%
Fiber
12.2g
Cracked Wheat (Raw) Vitamins & Minerals
Vitamins
B1
0.41mg · 34% DV
B3
5.1mg · 32% DV
Biotin
6.8µg · 23% DV
B6
0.34mg · 20% DV
Minerals
Manganese
4mg · 174% DV
Selenium
70µg · 127% DV
Phosphorus
332mg · 47% DV
Magnesium
144mg · 34% DV
Cracked Wheat (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cracked Wheat (Raw) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cracked Wheat (Raw) Contain Allergens?
Contains these allergens:
Which Diets Is Cracked Wheat (Raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cracked Wheat (Raw) Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 10.7:1
Above the ideal 4:1 (10.7:1).
Foods Similar to Cracked Wheat (Raw)
Cracked Wheat (Raw) — Frequently Asked Questions
How many calories and how much protein are in raw cracked wheat?
Raw cracked wheat provides 342 calories and 12.3 g of protein per 100 g. The same serving contains 72.6 g of carbohydrates, 1.7 g of fat, and 12.2 g of fiber.
Is raw cracked wheat low glycemic and does it contain gluten?
Raw cracked wheat has a glycemic index of 45. It contains gluten, so it is not suitable for people with a gluten allergy.
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Nutrition data compiled from USDA FoodData Central and scientific sources.