Whole Wheat Nutrition Facts: Calories, Macros & Health Benefits
Summary: Whole Wheat contains 215 calories, 7.5g protein, 33g carbs, and 6.5g fat per 3 pieces (120g). It is a source of cholesterol, sodium, iron.
Nutrition Facts — 3 pieces (120g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 215 kcal | 11% |
| Protein | 7.5g | 15% |
| Carbohydrates | 33.0g | 12% |
| Total Fat | 6.5g | 8% |
| Fiber | 3.5g | 12% |
| Sugar | 5.0g | -- |
| Saturated Fat | 1.5g | 8% |
| Cholesterol | 40.0mg | 13% |
| Sodium | 380.0mg | 17% |
| Potassium | 0.30mg | 0% |
| Calcium | 40.0mg | 3% |
| Iron | 180.0mg | 1000% |
| Magnesium | 1.1mg | 0% |
| Zinc | 170.0mg | 1545% |
| Vitamin C | 0.18mg | 0% |
| Vitamin A | 0.16mcg | 0% |
| Vitamin B6 | 2.0mg | 118% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 22.0mcg | 6% |
| Vitamin E | 0.50mg | 3% |
| Vitamin K | 0.20mcg | 0% |
| Phosphorus | 35.0mg | 3% |
Is Whole Wheat Good for You?
Whole Wheat provides 215 calories per 3 pieces (120g) with 7.5g protein, 33g carbohydrates, and 6.5g fat. It is a source of cholesterol (13% dv), sodium (17% dv), iron (1000% dv).
Pancakes made with whole wheat flour, offering more fiber and nutrients than regular white flour pancakes. Typically served for breakfast with maple syrup or fruit.
Key Health Benefits of Whole Wheat
- Cholesterol (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1000% 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 (118% 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 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 215 calories per 3 pieces (120g).
How much protein is in whole wheat?
Whole Wheat provides 7.5g of protein per 3 pieces (120g).
How many carbs are in whole wheat?
Whole Wheat has 33g of carbohydrates per 3 pieces (120g).
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.