Wheat
How Many Calories in Wheat? Nutrition Facts and Benefits
Wheat is one of the world’s most important staple grains, cultivated for thousands of years since its origins in the Fertile Crescent. It’s used to make bread, pasta, bulgur, and countless baked goods. The figures below reflect whole wheat (wheat berries) on an average basis; actual values may vary by variety and processing.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 340 kcal | 72 g | 13.2 g | 2.5 g | 10.7 g | 2 mg |
| 2 | 1 serving (200 g) | 680 kcal | 144 g | 26.4 g | 5 g | 21.4 g | 4 mg |
Health Benefits of Wheat
- Rich in B vitamins (especially B1, B3, B6), manganese, magnesium, and selenium.
- High fiber content (from the bran) supports digestive health and helps promote fullness.
- Provides complex carbohydrates for steady energy release.
- Whole wheat contains antioxidants and phytonutrients in the bran and germ.
- When eaten as whole grain, may support heart and metabolic health as part of a balanced diet.
Wheat Consumption Tips
- Choose whole-grain options (whole wheat bread, pasta, bulgur, wheat berries) over refined products.
- Soaking, sprouting, or fermenting wheat can improve digestibility and nutrient availability.
- Pair with vitamin C–rich foods (e.g., citrus, peppers) to enhance non-heme iron absorption.
- Balance portions with protein and healthy fats to stabilize blood sugar and increase satiety.
- If sensitive to gluten, consult a healthcare professional and consider gluten-free alternatives.