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Whole wheat Calories
Whole grain, high fiber, source of 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
0.43mg · 36% DV
B5
0.95mg · 19% DV
B6
0.3mg · 18% DV
Minerals
Manganese
4mg · 174% DV
Selenium
70µg · 127% DV
Phosphorus
357mg · 51% DV
Magnesium
137mg · 33% 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
0.32g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 14.3:1
Above the ideal 4:1 (14.3:1).
Foods Similar to Whole wheat
Whole wheat — Frequently Asked Questions
Do you need to soak whole wheat before cooking it?
Not always, but soaking can help. It usually shortens cooking time and helps the grains soften more evenly.
Does cooking whole wheat reduce its nutritional value?
Cooking may lower some heat-sensitive vitamins, but the grain’s main fiber, carbohydrate, and protein content largely remains. Draining off excess cooking water can increase the loss of some water-soluble nutrients.
What is the practical difference between whole wheat and refined wheat products?
Whole wheat keeps the bran and germ, so it tends to be more filling and has a denser texture. Refined wheat products are often softer, but they usually provide less fiber.
Is whole wheat better before or after a workout?
That depends on portion size and what else you eat with it. Because it is fiber-rich, a large serving right before training may feel heavy for some people, while pairing it with protein after exercise can make a balanced meal.
What foods pair well with whole wheat for a more balanced meal?
It works well with protein sources such as legumes, yogurt, eggs, fish, or poultry. Adding vegetables and healthy fats can make the meal more satisfying and balanced.
Is whole wheat easy for everyone to digest?
No. Its high fiber content can cause bloating or gas in some people, especially if they are not used to eating much fiber.
Can people with gluten sensitivity eat whole wheat?
No, whole wheat contains gluten. People with celiac disease, wheat allergy, or gluten-related sensitivity should avoid it.
Is it okay to eat whole wheat at night?
Yes, the timing matters less than the overall portion and meal composition. Very large, fiber-heavy servings late at night may feel uncomfortable for some people.
How long does cooked whole wheat keep, and can it be frozen?
Cooked whole wheat usually keeps for a few days in the fridge in an airtight container. It can also be frozen in portions and used later in soups, salads, or grain bowls.
What does it mean that whole wheat is minimally processed?
It means the grain stays close to its original form rather than being heavily refined. In practice, that usually means a more natural texture, fuller flavor, and better retention of the grain’s original structure.
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Nutrition data compiled from USDA FoodData Central and scientific sources.