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Whole wheat Calories
Whole grain rich in fiber, B vitamins, and minerals
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
B3
6.4mg · 40% DV
B1
0.42mg · 35% DV
Biotin
7µg · 23% DV
B5
0.95mg · 19% 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?
Contains these 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
1.1g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
Foods Similar to Whole wheat
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Nutrition data compiled from USDA FoodData Central and scientific sources.