1 cup (medium) of Wheat (raw) (160 g) has 544 calories. That works out to 340 calories per 100 g. It contains 116.2 g of carbs, 21.1 g of protein, 4 g of fat and 19.5 g of fiber. Its 6.1 mg of Manganese covers 264% of the Daily Value. Its glycemic index is 41 (medium), so it raises blood sugar at a moderate pace.

Wheat (raw) Nutrition Facts

Selected: 100 g

340

KCAL / 100G

Carbs

72.6g

· 26% DV

Protein

13.2g

· 26% DV

Fat

2.5g

· 3% DV

Fiber

12.2g

· 44% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 79% · Protein 14% · Fat 7%

Wheat (raw) Vitamins & Minerals

Vitamins

6.7mg · 42% DV

0.42mg · 35% DV

Biotin

7µg · 23% DV

0.95mg · 19% DV

Minerals

Manganese

4mg · 174% DV

Selenium

70µg · 127% DV

Phosphorus

288mg · 41% DV

Magnesium

126mg · 30% DV

How Nutritious Is Wheat (raw)?

Nutrient density

Medium

52/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

56/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Wheat (raw) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Wheat (raw)

To burn the 340 calories in 100 g:

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Wheat (raw) Processed?

NOVA 1

Unprocessed

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 Wheat (raw) Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Wheat (raw) 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

Wheat (raw) Fat Profile

SATURATED

0.45g

MONOUNSATURATED

0.34g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 14.3:1

Above the ideal 4:1 (14.3:1).

Compare Wheat (raw)

🌾vs🥯

Wheat (raw) vs Poppy Seed Bagel75 kcal more per 100 g

→🌾vs🍚

Wheat (raw) vs Bulgur Pilaf220 kcal more per 100 g

→🌾vs🍝

Wheat (raw) vs Whole wheat pasta216 kcal more per 100 g

→🌾vs🥖

Wheat (raw) vs Breadstick70 kcal fewer per 100 g

→

Foods Similar to Wheat (raw)

🥯

Poppy Seed Bagel

265 kcal

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

Frequently Asked Questions About Wheat (raw)

Can raw wheat be eaten as it is?

Raw wheat kernels are very hard and can be difficult to digest. They are usually rinsed, soaked, and cooked before being used in soups, grain salads, pilafs, or desserts.

Why should wheat be soaked before cooking?

Soaking helps wheat cook more evenly and can shorten cooking time. It also softens the kernels and may make the finished dish easier to digest for some people.

How can I make wheat tender, and what common mistake should I avoid?

Soak the kernels for several hours or overnight, then cook them in fresh water until tender. Adding acidic ingredients such as lemon juice or tomatoes too early can slow softening, so add them near the end.

How long does cooked wheat keep in the refrigerator?

Store cooled cooked wheat in an airtight container and use it within about 3 to 4 days. Discard it if it develops a sour smell, a slimy texture, or visible mold.

Can cooked wheat be frozen?

Yes. Cool cooked wheat completely, portion it into airtight containers or freezer bags, and freeze it for convenient meals. Thaw it in the refrigerator or add it directly to a hot soup or stew.

What foods pair well with wheat in a salad?

Cooked wheat works well with chickpeas or lentils, yogurt, cheese, leafy herbs, roasted vegetables, and olive oil. Pairing it with legumes makes the meal more filling and provides a more balanced protein profile.

Is wheat better before or after a workout?

Wheat can work well in a balanced meal a few hours before exercise because its carbohydrate content provides sustained energy. After training, combine it with a protein food such as yogurt, eggs, legumes, or fish for a more balanced recovery meal.

Is eating wheat at night likely to cause discomfort?

Eating wheat at night is not inherently a problem, but a large serving or a rich preparation may cause bloating in some people. A smaller portion with vegetables and a light protein source is often more comfortable late in the day.

Is wheat safe for people with gluten sensitivity?

No. Wheat contains gluten and should be avoided by people with coeliac disease or a wheat allergy. People with coeliac disease should also consider the risk of cross-contact during storage and preparation.

Does wheat cause bloating for everyone?

No, but its high fibre content and fermentable carbohydrates can cause gas or bloating in people with sensitive digestion. Introducing it gradually, cooking it thoroughly, and drinking enough fluids may improve tolerance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026