Whole Wheat Nutrition Facts: Calories, Macros & Health Benefits
Summary: Whole Wheat contains 282 calories, 10.5g protein, 55g carbs, and 3.2g fat per one bagel (85g). It is a source of sodium, iron, zinc.
Nutrition Facts — one bagel (85g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 282 kcal | 14% |
| Protein | 10.5g | 21% |
| Carbohydrates | 55.0g | 20% |
| Total Fat | 3.2g | 4% |
| Fiber | 7.2g | 26% |
| Sugar | 8.5g | -- |
| Saturated Fat | 0.90g | 4% |
| Cholesterol | 18.0mg | 6% |
| Sodium | 410.0mg | 18% |
| Calcium | 75.0mg | 6% |
| Iron | 190.0mg | 1056% |
| Magnesium | 1.6mg | 0% |
| Zinc | 170.0mg | 1545% |
| Vitamin C | 0.28mg | 0% |
| Vitamin A | 0.18mcg | 0% |
| Vitamin B6 | 3.2mg | 188% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 35.0mcg | 9% |
| Vitamin E | 0.50mg | 3% |
| Vitamin K | 0.15mcg | 0% |
| Phosphorus | 18.0mg | 1% |
Is Whole Wheat Good for You?
Whole Wheat provides 282 calories per one bagel (85g) with 10.5g protein, 55g carbohydrates, and 3.2g fat. It is a source of sodium (18% dv), iron (1056% dv), zinc (1545% dv).
Dense, slightly sweet bagel made with whole wheat flour, eggs, and honey, boiled in honeyed water and baked, characteristic of Montreal-style bagels.
Key Health Benefits of Whole Wheat
- Sodium (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1056% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1545% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (188% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 10.5g 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 282 calories per one bagel (85g).
How much protein is in whole wheat?
Whole Wheat provides 10.5g of protein per one bagel (85g).
How many carbs are in whole wheat?
Whole Wheat has 55g of carbohydrates per one bagel (85g).
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.