Whole Wheat Nutrition Facts: Calories, Macros & Health Benefits
Summary: Whole Wheat contains 275 calories, 9g protein, 48g carbs, and 5g fat per 2 pieces (60g). It is a source of sodium, iron, zinc.
Nutrition Facts — 2 pieces (60g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 275 kcal | 14% |
| Protein | 9.0g | 18% |
| Carbohydrates | 48.0g | 17% |
| Total Fat | 5.0g | 6% |
| Fiber | 5.0g | 18% |
| Sugar | 6.0g | -- |
| Saturated Fat | 1.5g | 8% |
| Cholesterol | 10.0mg | 3% |
| Sodium | 400.0mg | 17% |
| Calcium | 60.0mg | 5% |
| Iron | 210.0mg | 1167% |
| Magnesium | 1.5mg | 0% |
| Zinc | 170.0mg | 1545% |
| Vitamin C | 0.28mg | 0% |
| Vitamin A | 0.14mcg | 0% |
| Vitamin B6 | 3.5mg | 206% |
| Vitamin B12 | 0.16mcg | 7% |
| Folate | 32.0mcg | 8% |
| Vitamin E | 0.50mg | 3% |
| Vitamin K | 0.05mcg | 0% |
| Phosphorus | 5.0mg | 0% |
Is Whole Wheat Good for You?
Whole Wheat provides 275 calories per 2 pieces (60g) with 9g protein, 48g carbohydrates, and 5g fat. It is a source of sodium (17% dv), iron (1167% dv), zinc (1545% dv).
Whole wheat version of pandesal, the iconic Filipino bread roll. Made with whole wheat flour instead of refined flour, slightly denser and nuttier in flavor. Traditionally rolled in breadcrumbs and baked until golden.
Key Health Benefits of Whole Wheat
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1167% 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 (206% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 9g 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 275 calories per 2 pieces (60g).
How much protein is in whole wheat?
Whole Wheat provides 9g of protein per 2 pieces (60g).
How many carbs are in whole wheat?
Whole Wheat has 48g of carbohydrates per 2 pieces (60g).
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.