USDA reference food · Cereal Grains and Pasta
Wheat, khorasan, cooked
1 cup of wheat, khorasan, cooked (172 g) has 230 calories, 10g of protein, 1.5g of fat and 7g of fiber (USDA FoodData Central, SR Legacy, FDC 169744). It is one of 10 USDA descriptions of wheat.
FoodData Central 169744, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 5.7g
- more than 41% of 8,218 USDA reference foods
- Calories per 100 g
- 132
- more than 37% of reference foods
- Fiber per 100 g
- 4.3g
- more than 86% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 169744); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Selenium55 µg in 1 cup (172 g), 100% of the Daily Value
- Manganese1.8 mg in 1 cup (172 g), 77% of the Daily Value
- Copper0.4 mg in 1 cup (172 g), 40% of the Daily Value
- Zinc3.2 mg in 1 cup (172 g), 29% of the Daily Value
- Niacin4.0 mg in 1 cup (172 g), 25% of the Daily Value
- Phosphorus253 mg in 1 cup (172 g), 20% of the Daily Value
- Magnesium83 mg in 1 cup (172 g), 20% of the Daily Value
- Thiamin0.2 mg in 1 cup (172 g), 14% of the Daily Value
Source: USDA FoodData Central (FDC 169744), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 78% carbohydrate, 5% fat and 16% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 132 | 37% |
| Protein | 5.71 g | 41% |
| Total fat | 0.83 g | 26% |
| Carbohydrate | 27.6 g | 76% |
| Fiber | 4.30 g | 86% |
| Total sugars | 3.07 g | 61% |
| Sodium | 8.00 mg | 16% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (52)
The portion is 1 cup (172 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 9.82 g | 5.71 g | 20% |
| Total lipid (fat) | 1.43 g | 0.83 g | 2% |
| Carbohydrate, by difference | 47.5 g | 27.6 g | 17% |
| Ash | 1.15 g | 0.67 g | |
| Energy | 227 kcal | 132 kcal | |
| Water | 112 g | 65.2 g | |
| Total Sugars | 5.28 g | 3.07 g | |
| Fiber, total dietary | 7.40 g | 4.30 g | 26% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0.0034 g | 0.0020 g | |
| Fatty acids, total saturated | 0.13 g | 0.077 g | 1% |
| Fatty acids, total monounsaturated | 0.14 g | 0.084 g | |
| Fatty acids, total polyunsaturated | 0.42 g | 0.24 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 15.5 mg | 9.00 mg | 1% |
| Iron, Fe | 3.03 mg | 1.76 mg | 17% |
| Magnesium, Mg | 82.6 mg | 48.0 mg | 20% |
| Phosphorus, P | 253 mg | 147 mg | 20% |
| Potassium, K | 282 mg | 164 mg | 6% |
| Sodium, Na | 13.8 mg | 8.00 mg | 1% |
| Zinc, Zn | 3.16 mg | 1.84 mg | 29% |
| Copper, Cu | 0.36 mg | 0.21 mg | 40% |
| Manganese, Mn | 1.77 mg | 1.03 mg | 77% |
| Selenium, Se | 54.9 µg | 31.9 µg | 100% |
Vitamins (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.41 mg | 0.24 mg | 3% |
| Thiamin | 0.16 mg | 0.095 mg | 14% |
| Riboflavin | 0.052 mg | 0.030 mg | 4% |
| Niacin | 3.96 mg | 2.31 mg | 25% |
| Vitamin B-6 | 0.12 mg | 0.070 mg | 7% |
| Folate, total | 18.9 µg | 11.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 18.9 µg | 11.0 µg | |
| Folate, DFE | 18.9 µg | 11.0 µg | 5% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.088 g | 0.051 g | |
| Threonine | 0.30 g | 0.17 g | |
| Isoleucine | 0.38 g | 0.22 g | |
| Leucine | 0.74 g | 0.43 g | |
| Lysine | 0.28 g | 0.16 g | |
| Methionine | 0.17 g | 0.097 g | |
| Cystine | 0.21 g | 0.12 g | |
| Phenylalanine | 0.52 g | 0.30 g | |
| Tyrosine | 0.24 g | 0.14 g | |
| Valine | 0.46 g | 0.27 g | |
| Arginine | 0.46 g | 0.27 g | |
| Histidine | 0.25 g | 0.15 g | |
| Alanine | 0.36 g | 0.21 g | |
| Aspartic acid | 0.54 g | 0.31 g | |
| Glutamic acid | 3.23 g | 1.88 g | |
| Glycine | 0.39 g | 0.23 g | |
| Proline | 1.06 g | 0.62 g | |
| Serine | 0.51 g | 0.29 g |
Source: USDA FoodData Central, FDC 169744: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat wheat
USDA lists 10 preparations of wheat. The wheat page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in cereal grains and pastacalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 86% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov