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Whole wheat (raw) Calories
High fiber, complex carbs, B vitamins, mineral rich
CALORIES
GI
POTASSIUM
FIBER
Whole wheat (raw) 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 (raw) Vitamins & Minerals
Vitamins
B3
6.3mg · 39% DV
B1
0.45mg · 38% DV
B6
0.34mg · 20% DV
B5
0.95mg · 19% DV
Minerals
Manganese
4mg · 174% DV
Selenium
70µg · 127% DV
Phosphorus
346mg · 49% DV
Magnesium
138mg · 33% DV
Whole wheat (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole 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 Whole wheat (raw) Contain Allergens?
Contains these allergens:
Which Diets Is Whole 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
Whole wheat (raw) Fat Profile
SATURATED
0.43g
MONOUNSATURATED
0.32g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 12.2:1
Above the ideal 4:1 (12.2:1).
Foods Similar to Whole wheat (raw)
Whole wheat (raw) — Frequently Asked Questions
How should raw whole wheat be eaten safely at home?
Raw kernels are hard and can be difficult to digest, so they are best washed, soaked if desired, and thoroughly cooked before eating. If sprouting, use clean equipment and keep sprouts refrigerated.
Do whole wheat kernels need to be soaked before cooking?
Soaking is not essential, but an overnight soak can shorten cooking time and produce a softer texture. Drain the soaking water and cook the kernels in fresh water.
How do you cook whole wheat kernels?
Rinse the kernels and simmer them in plenty of water until tender. Cooked whole wheat works well in soups, grain salads, stuffing, or breakfast bowls.
What is the difference between whole wheat kernels and bulgur?
Whole wheat consists of intact, minimally processed kernels, while bulgur is wheat that has been parboiled, dried, and cracked. Bulgur cooks much faster, whereas whole kernels have a firmer, chewier bite.
What foods pair well with whole wheat in a salad?
Whole wheat pairs well with herbs, tomatoes, leafy greens, lemon, olive oil, yogurt, chickpeas, and lentils. Combining it with legumes adds variety to the meal’s plant-protein sources.
Is whole wheat better before or after a workout?
Cooked whole wheat can be part of a balanced meal a few hours before longer exercise, when sustained energy is useful. After training, pair it with a protein food such as yogurt, eggs, dairy, tofu, or legumes for a more balanced recovery meal.
Does eating whole wheat at night cause weight gain?
Eating it at night does not by itself cause weight gain; overall intake, portions, and long-term energy balance matter more. Because it is fiber-rich, a large late portion may cause bloating for some people.
Does whole wheat contain gluten?
Yes. Wheat naturally contains gluten, so it is not appropriate for people with coeliac disease or a wheat allergy. People with gluten sensitivity should follow their individual medical guidance and tolerance.
Can whole wheat cause gas or bloating?
Fiber-rich grains can cause gas or bloating, especially when someone is not used to eating much fiber. Start with a smaller serving, drink enough fluids, and cook the kernels thoroughly.
How should raw whole wheat be stored?
Keep dry whole wheat in an airtight container in a cool, dry, dark place. For longer storage, refrigeration or freezing can help protect it from pantry pests and loss of freshness.
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Nutrition data compiled from USDA FoodData Central and scientific sources.