Whole Wheat Nutrition Facts: Calories, Macros & Health Benefits
Summary: Whole Wheat contains 340 calories, 12.1g protein, 72g carbs, and 1.7g fat per one cup (30g). It is a source of calcium, iron, zinc.
Nutrition Facts — one cup (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 340 kcal | 17% |
| Protein | 12.1g | 24% |
| Carbohydrates | 72.0g | 26% |
| Total Fat | 1.7g | 2% |
| Fiber | 11.2g | 40% |
| Sugar | 0.40g | -- |
| Saturated Fat | 0.30g | 2% |
| Sodium | 2.0mg | 0% |
| Calcium | 138.0mg | 11% |
| Iron | 363.0mg | 2017% |
| Magnesium | 2.9mg | 1% |
| Zinc | 346.0mg | 3145% |
| Vitamin C | 0.45mg | 0% |
| Vitamin A | 0.17mcg | 0% |
| Vitamin B6 | 5.7mg | 335% |
| Vitamin B12 | 0.34mcg | 14% |
| Folate | 44.0mcg | 11% |
| Vitamin E | 0.71mg | 5% |
Is Whole Wheat Good for You?
Whole Wheat provides 340 calories per one cup (30g) with 12.1g protein, 72g carbohydrates, and 1.7g fat. It is a source of calcium (11% dv), iron (2017% dv), zinc (3145% dv).
Whole wheat atta is stone-ground whole wheat flour used extensively in Indian households to make roti, chapati, paratha, and other flatbreads. It retains the bran and germ.
Key Health Benefits of Whole Wheat
- Calcium (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (2017% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (3145% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (335% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B12 (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 12.1g protein per serving to support satiety and muscle maintenance.
How to Track Whole Wheat Nutrition with Gram
Use Gram to log whole wheat 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 wheat?
Whole Wheat contains 340 calories per one cup (30g).
How much protein is in whole wheat?
Whole Wheat provides 12.1g of protein per one cup (30g).
How many carbs are in whole wheat?
Whole Wheat has 72g of carbohydrates per one cup (30g).
Is whole wheat good for tracking nutrition?
Yes. Whole Wheat can be logged by calories, macros, and micronutrients in the Gram app.
How should I use whole wheat in a meal plan?
Use Whole Wheat 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 wheat and thousands of other foods with the Gram app.