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Whole Wheat Calories
Rich in fiber and B vitamins, whole grain
CALORIES
GI
POTASSIUM
FIBER
Whole Wheat Nutrition Facts
Selected: 100 g
340
KCAL / 100G
Carbs
72.6g
· 79%
Protein
13.2g
· 14%
Fat
2.5g
· 7%
Fiber
12.2g
Whole Wheat Vitamins & Minerals
Vitamins
B1
0.5mg · 42% DV
B3
6.4mg · 40% DV
Biotin
7µg · 23% DV
B5
0.9mg · 18% DV
Minerals
Manganese
4mg · 174% DV
Selenium
70µg · 127% DV
Copper
1mg · 111% DV
Phosphorus
346mg · 49% DV
Whole Wheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole Wheat 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 Whole Wheat Contain Allergens?
No known major allergens
Which Diets Is Whole Wheat Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whole Wheat Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.34g
POLYUNSATURATED
1.04g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
Foods Similar to Whole Wheat
Whole Wheat — Frequently Asked Questions
Is whole wheat the same as wheat flour?
Not exactly. Whole wheat means the bran, germ, and endosperm are all retained, while wheat flour can be refined or whole depending on how it is milled.
Do you need to soak whole wheat before cooking it?
Not always, but soaking can shorten cooking time and improve texture. It is especially helpful when using whole wheat berries.
Why does whole wheat sometimes stay chewy or hard after cooking?
It usually needs enough water, time, and sometimes resting after cooking. Older grains and unsoaked wheat berries can also take longer to soften.
What foods pair well with whole wheat?
Whole wheat works well with beans, lentils, yogurt, vegetables, nuts, and olive oil-based dishes. These combinations can make a meal more balanced and filling.
Is whole wheat better before or after a workout?
It can fit both, depending on timing and portion size. Before training, it works best as part of a meal eaten a couple of hours in advance; after training, pairing it with a protein source makes more sense.
How does whole wheat compare with white rice?
Whole wheat usually has a denser texture and a nuttier flavor, while white rice is softer and often digests more quickly. Many people choose whole wheat when they want a more filling grain option.
Does whole wheat contain gluten?
Yes, wheat naturally contains gluten. People with celiac disease or medically diagnosed gluten-related disorders should avoid it.
Does eating whole wheat at night cause weight gain?
No single food causes weight gain just because of the time you eat it. Overall intake, portion size, and the rest of your diet matter more.
How long does cooked whole wheat keep in the fridge?
Cooked whole wheat usually keeps for about 3 to 4 days in a sealed container in the refrigerator. Cooling it promptly helps maintain quality and food safety.
Can cooked whole wheat be frozen?
Yes, it freezes well when portioned into airtight containers or bags. After thawing, it is still useful in soups, grain bowls, and salads.
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Nutrition data compiled from USDA FoodData Central and scientific sources.