Whole Wheat Nutrition Facts: Calories, Macros & Health Benefits
Summary: Whole Wheat contains 210 calories, 7.5g protein, 28g carbs, and 7.5g fat per one piece (150g). It is a source of sodium, iron, zinc.
Nutrition Facts — one piece (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 210 kcal | 10% |
| Protein | 7.5g | 15% |
| Carbohydrates | 28.0g | 10% |
| Total Fat | 7.5g | 10% |
| Fiber | 4.5g | 16% |
| Sugar | 4.0g | -- |
| Saturated Fat | 1.5g | 8% |
| Sodium | 350.0mg | 15% |
| Potassium | 10.0mg | 0% |
| Calcium | 45.0mg | 3% |
| Iron | 250.0mg | 1389% |
| Magnesium | 1.2mg | 0% |
| Zinc | 130.0mg | 1182% |
| Vitamin C | 0.22mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 2.5mg | 147% |
| Vitamin B12 | 0.18mcg | 8% |
| Folate | 40.0mcg | 10% |
| Vitamin E | 1.2mg | 8% |
| Phosphorus | 60.0mg | 5% |
Is Whole Wheat Good for You?
Whole Wheat provides 210 calories per one piece (150g) with 7.5g protein, 28g carbohydrates, and 7.5g fat. It is a source of sodium (15% dv), iron (1389% dv), zinc (1182% dv).
Sandwich made with whole wheat bread filled with fresh vegetables like cucumber, tomato, onion, capsicum, and green chutney. Popular Indian street food and breakfast item.
Key Health Benefits of Whole Wheat
- Sodium (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1389% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1182% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (147% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (10% 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 210 calories per one piece (150g).
How much protein is in whole wheat?
Whole Wheat provides 7.5g of protein per one piece (150g).
How many carbs are in whole wheat?
Whole Wheat has 28g of carbohydrates per one piece (150g).
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.