Whole Wheat Nutrition Facts: Calories, Macros & Health Benefits
Summary: Whole Wheat contains 228 calories, 8.2g protein, 38g carbs, and 7.5g fat per one pancake (45g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one pancake (45g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 228 kcal | 11% |
| Protein | 8.2g | 16% |
| Carbohydrates | 38.0g | 14% |
| Total Fat | 7.5g | 10% |
| Fiber | 4.8g | 17% |
| Sugar | 5.5g | -- |
| Saturated Fat | 2.8g | 14% |
| Cholesterol | 38.0mg | 13% |
| Sodium | 480.0mg | 21% |
| Calcium | 40.0mg | 3% |
| Iron | 220.0mg | 1222% |
| Magnesium | 1.1mg | 0% |
| Zinc | 220.0mg | 2000% |
| Vitamin C | 0.18mg | 0% |
| Vitamin A | 0.22mcg | 0% |
| Vitamin B6 | 1.8mg | 106% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 25.0mcg | 6% |
| Vitamin E | 0.70mg | 5% |
| Vitamin K | 0.35mcg | 0% |
| Phosphorus | 40.0mg | 3% |
Is Whole Wheat Good for You?
Whole Wheat provides 228 calories per one pancake (45g) with 8.2g protein, 38g carbohydrates, and 7.5g fat. It is a source of saturated fat (14% dv), cholesterol (13% dv), sodium (21% dv).
Whole wheat pancakes prepared from whole wheat flour, milk, eggs, and leavening, cooked on a griddle.
Key Health Benefits of Whole Wheat
- Saturated Fat (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (13% 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 (1222% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2000% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 8.2g 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 228 calories per one pancake (45g).
How much protein is in whole wheat?
Whole Wheat provides 8.2g of protein per one pancake (45g).
How many carbs are in whole wheat?
Whole Wheat has 38g of carbohydrates per one pancake (45g).
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.