Wheat Nutritional Values: Calories and Macro Table

Wheat

~30 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

102kcal

Carbohydrate21.4 g %78

Protein4 g %15

Fat0.8 g %7

Wheat Nutrition Values

Nutrients	100 gr	1 1 Slice Whole Wheat Bread
Calories(kcal)	340	102
Carbohydrate (g)	71.2	21.36
Protein (g)	13.2	3.96
Fat (g)	2.5	0.75
Fiber (g)	10.7	3.21
Cholesterol (mg)	0	0
Sodium (mg)	2	0.6
Potassium (mg)	363	108.9
Calcium (mg)	29	8.7
Iron (mg)	3.6	1.08
Vitamin A (IU)	0	0
Vitamin C (mg)	0	0

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Wheat

Metabolic Impact: Whole wheat slows down blood sugar spikes thanks to its low glycemic index. Its high fiber content nourishes gut flora and supports healthy digestion.
Consumption Recommendation: A daily intake of 50-80 grams of whole wheat effectively meets carbohydrate needs in a healthy way. Choosing whole grain wheat products over refined flour significantly boosts nutritional value.
Caution: Individuals with celiac disease or gluten sensitivity should avoid wheat entirely. Highly processed wheat products lose most of their fiber and micronutrients, so mindful consumption is advised.
Exercise: Whole wheat-based carbohydrates before training help replenish muscle glycogen and support performance. For those engaged in long-duration endurance exercise, wheat stands out as a sustainable energy source.