Whole Foods Nutrition Facts: Calories, Macros & Health Benefits
Summary: Whole Foods contains 185 calories, 7.5g protein, 20g carbs, and 9g fat per one cup (250g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one cup (250g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 185 kcal | 9% |
| Protein | 7.5g | 15% |
| Carbohydrates | 20.0g | 7% |
| Total Fat | 9.0g | 12% |
| Fiber | 1.2g | 4% |
| Sugar | 2.5g | -- |
| Saturated Fat | 4.5g | 22% |
| Cholesterol | 25.0mg | 8% |
| Sodium | 480.0mg | 21% |
| Potassium | 4.0mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 120.0mg | 667% |
| Magnesium | 0.90mg | 0% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.14mcg | 0% |
| Vitamin B6 | 1.2mg | 71% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 25.0mcg | 6% |
| Vitamin E | 0.50mg | 3% |
| Vitamin K | 0.30mcg | 0% |
| Phosphorus | 60.0mg | 5% |
Is Whole Foods Good for You?
Whole Foods provides 185 calories per one cup (250g) with 7.5g protein, 20g carbohydrates, and 9g fat. It is a source of saturated fat (22% dv), sodium (21% dv), iron (667% dv).
A prepared mac and cheese from Whole Foods Market featuring hatch green chiles for a spicy, creamy twist on classic macaroni and cheese.
Key Health Benefits of Whole Foods
- Saturated Fat (22% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (21% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1273% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (71% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 7.5g protein per serving to support satiety and muscle maintenance.
How to Track Whole Foods Nutrition with Gram
Use Gram to log whole foods and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in whole foods?
Whole Foods contains 185 calories per one cup (250g).
How much protein is in whole foods?
Whole Foods provides 7.5g of protein per one cup (250g).
How many carbs are in whole foods?
Whole Foods has 20g of carbohydrates per one cup (250g).
Is whole foods good for tracking nutrition?
Yes. Whole Foods can be logged by calories, macros, and micronutrients in the Gram app.
How should I use whole foods in a meal plan?
Use Whole Foods as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track whole foods and thousands of other foods with the Gram app.