Know what’s on your plate
Wholewheat
Calories & nutrition facts
pre-cooked, raw
Nutrition facts
Per 100 g% DV- Calories 359 kcal —
- Protein 14 g 27%
- Carbohydrate 68 g 25%
- Fat 1.8 g 2%
- Saturated fat 0.4 g 2%
- Fibre 6.7 g 24%
- Sugars 0.8 g —
- Sodium 4 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 1.1 mg 93%
- Riboflavin (B2) 0 mg 0%
- Niacin (B3) 8.4 mg 53%
- Pantothenic acid (B5) 0.6 mg 12%
- Vitamin B6 0.3 mg 18%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 55 mg 4%
- Iron 0 mg 0%
- Magnesium 50 mg 12%
- Phosphorus 238 mg 19%
- Potassium 950 mg 20%
- Zinc 0 mg 0%
- Copper 0.4 mg 44%
- Manganese 3.4 mg 148%
- Iodine 0 µg 0%
Similar foods
- Wholewheat durum wheatraw342 kcal / 100 g
- Wholewheat pastacooked, no added salt179 kcal / 100 g
- Whole wheatraw313 kcal / 100 g
- Whole wheat flour320 kcal / 100 g
- Wholegrain buckwheatraw362 kcal / 100 g
- Wholemeal pastaraw344 kcal / 100 g
- Wholemeal wheat breadwholemeal, av fine and coarse235 kcal / 100 g
- Wheat whole grainraw331 kcal / 100 g
- Wholegrain barleyraw334 kcal / 100 g
- Durum wheat whole grainraw346 kcal / 100 g
Questions about Wholewheat
How do you cook wholewheat grains?
Rinse the grains, then simmer them in plenty of water until tender, usually for 45–60 minutes; older grains can take longer. Drain well, or use a pressure cooker to shorten the cooking time.
Can you use wholewheat flour instead of plain flour?
Usually, but wholewheat flour absorbs more liquid and makes baking denser. For a lighter loaf or cake, replace about half the plain flour with wholewheat flour and add a little extra liquid if the dough feels dry.
How should you store wholewheat grains or flour?
Keep grains in an airtight container in a cool, dry cupboard. Wholewheat flour contains the wheat germ’s natural oils, so store it in an airtight container in the fridge or freezer to slow rancidity.
What goes well with cooked wholewheat grains?
Their chewy, nutty flavour works well in grain salads with roasted vegetables, herbs and lemon, or served warm with mushrooms, beans or a rich stew. Toss cooked grains with dressing while they are still warm so they absorb the flavour.
Is wholewheat the same as wholemeal?
In British food wording, wholemeal usually means flour made from the whole grain, while wholewheat is a common alternative term, especially on products such as pasta and bread. Both refer to retaining the bran and germ as well as the starchy inner part.
Does wholewheat contain gluten?
Yes. Wheat naturally contains gluten, so wholewheat grains, flour, bread and pasta are not suitable for someone who needs to avoid gluten.
Source: ANSES–Ciqual (France) 9080 · per 100 g · carbohydrate per EU label, fibre excluded
