Grains and PseudograinsBasic Food

Wheat

Wheat berries · Raw

Nutrition overview

1 serving · 48 g · Wheat berries · Raw

Wheat provides 155 calories, 5.1 g protein, 36.4 g carbs, and 0.7 g fat per 1 serving · 48 g.

155

calories

Protein

5.1g

Carbs

36.4g

Fat

0.7g

Complete nutrition

Nutrient	Amount
Macronutrients
Protein	5.1 g
Total fat	0.7 g
Total carbohydrate (by difference)	36.4 g
Dietary fiber	5.4 g
Total sugars	3.5 g
Minerals
Calcium	16.0 mg
Iron	1.23 mg
Magnesium	55.8 mg
Phosphorus	146.4 mg
Potassium	168.0 mg
Sodium	1.0 mg
Zinc	1.01 mg
Copper	0.18 mg
Manganese	1.24 mg
Selenium	4.2 mcg
Vitamins
Vitamin A, RAE	0.0 mcg
Vitamin C	0.0 mg
Vitamin D (D2 + D3)	0.0 mcg
Vitamin E (alpha-tocopherol)	0.4 mg
Vitamin K1 (phylloquinone)	0.9 mcg
Thiamin (B1)	0.11 mg
Riboflavin (B2)	0.30 mg
Niacin (B3)	2.43 mg
Pantothenic acid (B5)	0.52 mg
Vitamin B6	0.10 mg
Folate, DFE	35.0 mcg
Vitamin B12	0.0 mcg
Other essential nutrient
Choline, total	6.2 mg

Practical calorie guide

1/4 cup dry of wheat (48 g) has 155 calories.

Serving	Weight	Calories	Protein	Carbs	Fat
¼ serving	12 g	39	1.3 g	9.1 g	0.2 g
½ serving	24 g	77	2.5 g	18.2 g	0.4 g
1 serving	48 g	155	5.1 g	36.4 g	0.7 g
2 servings	96 g	309	10.2 g	72.8 g	1.4 g

Compare the default source-backed serving for each available variety or preparation.

Variety or preparation	Serving	Per serving	Per 100 g
Wheat berries · Raw	1/4 cup dry · 48 g	155 cal	322 cal
Bulgur · Dry or uncooked	1/4 cup dry · 35 g	122 cal	349 cal
Couscous, plain · Dry or uncooked	1/4 cup dry · 43.25 g	163 cal	376 cal
Farro grain · Dry or uncooked	1/4 cup dry · 45 g	153 cal	340 cal

Nutrition records and methodology

Primary calorie record

Wheat, whole (Triticum aestivum)

Indian Food Composition Tables 2017

Record A020 · 100% match

Contributing sources

Indian Food Composition Tables 2017
National Institute of Nutrition, Indian Council of Medical Research · 2017
Open source
Basic Foods whole-catalog profile completion calculations V2.5
Basic Foods database project · whole-catalog-completion-v2.5.1-tiered · Project-generated calculation artifact; direct and donor evidence retain their own licenses

Detailed source and derivation status is retained for every nutrient in this profile.

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