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Food · Cereal Grains and Pasta

Wheat nutrition facts

A typical portion of wheat (1 cup; 172 g, khorasan, cooked) has 230 calories and 10g of protein (USDA FoodData Central). USDA lists 10 descriptions of it: per 100 g they range from 132 calories (khorasan, cooked) to 364 (cereals ready-to-eat, puffed, fortified).

Nutrition Facts

Serving size1 cup (172g)
Amount per serving
Calories230
% Daily Value*
Total Fat 1.5g2%
Saturated Fat 0g1%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 15mg1%
Total Carbohydrate 47g17%
Dietary Fiber 7g26%
Total Sugars 5g
Includes Added Sugars not declared
Protein 10g20%
Vitamin D not declared
Calcium 20mg1%
Iron 3mg17%
Potassium 280mg6%

* 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 for Wheat, khorasan, cooked, 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
Sodium per 100 g
8mg
more than 16% of reference foods

1 cup weighs 172 g in USDA's record for Wheat, khorasan, cooked (FDC 169744); across 10 records of wheat USDA weighs it at 12 to 192 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 78% carbohydrate, 5% fat and 16% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

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.

Every form of wheat USDA describes

Cereals ready-to-eat, puffed… has the most calories per 100 g (364); the fewest: Khorasan, cooked (132)

Calories per 100 g by USDA description of wheatKhorasan, cooked132Hard red spring329Cereals ready-to-eat, puffed…364Khorasan, uncooked337Durum339Hard red winter327Hard white342Soft white340Calories per 100 g by USDA description of wheatKhorasan, cooked132Hard red spring329Cereals ready-to-eat, puffed…364Khorasan, uncooked337Durum339Hard red winter327Hard white342Soft white340Calories per 100 g by USDA description of wheatKhorasan, cooked132Hard red spring329Cereals ready-to-eat, puffed…364Khorasan, uncooked337Durum339Hard red winter327Hard white342Soft white340Calories per 100 g by USDA description of wheatKhorasan, cooked132Hard red spring329Cereals ready-to-eat, puffed…364Khorasan, uncooked337Durum339Hard red winter327Hard white342Soft white340Calories per 100 g by USDA description of wheatKhorasan, cooked132Hard red spring329Cereals ready-to-eat, puffed…364Khorasan, uncooked337Durum339Hard red winter327Hard white342Soft white340Calories per 100 g by USDA description of wheatKhorasan, cooked132Hard red spring329Cereals ready-to-eat, puffed…364Khorasan, uncooked337Durum339Hard red winter327Hard white342Soft white340Calories per 100 g by USDA description of wheatKhorasan, cooked132Hard red spring329Cereals ready-to-eat, puffed…364Khorasan, uncooked337Durum339Hard red winter327Hard white342Soft white340Calories per 100 g by USDA description of wheatKhorasan, cooked132Hard red spring329Cereals ready-to-eat, puffed…364Khorasan, uncooked337Durum339Hard red winter327Hard white342Soft white340Calories per 100 g by USDA description of wheatKhorasan, cooked132Hard red spring329Cereals ready-to-eat, puffed…364Khorasan, uncooked337Durum339Hard red winter327Hard white342Soft white340
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 10 USDA descriptions of wheat, per 100 g
USDA descriptionCaloriesProteinFatSodium
Wheat, khorasan, cooked1325.7 g0.8 g8 mg
Wheat, hard red spring32915.4 g1.9 g2 mg
Cereals ready-to-eat, wheat, puffed, fortified36414.7 g1.2 g4 mg
Wheat, khorasan, uncooked33714.5 g2.1 g5 mg
Wheat, durum33913.7 g2.5 g2 mg
Wheat, hard red winter32712.6 g1.5 g2 mg
Wheat, hard white34211.3 g1.7 g2 mg
Wheat, soft white34010.7 g2 g2 mg
Wheat, soft red winter33110.4 g1.6 g2 mg
Wheat, sprouted1987.5 g1.3 g16 mg

Every nutrient in this record (52)

The portion is 1 cup (172 g); % DV is for that portion.

Energy, macronutrients and sugars (13)
NutrientPer portionPer 100 g% DV
Protein9.82 g5.71 g20%
Total lipid (fat)1.43 g0.83 g2%
Carbohydrate, by difference47.5 g27.6 g17%
Ash1.15 g0.67 g
Energy227 kcal132 kcal
Water112 g65.2 g
Total Sugars5.28 g3.07 g
Fiber, total dietary7.40 g4.30 g26%
Cholesterol0 mg0 mg0%
Fatty acids, total trans0.0034 g0.0020 g
Fatty acids, total saturated0.13 g0.077 g1%
Fatty acids, total monounsaturated0.14 g0.084 g
Fatty acids, total polyunsaturated0.42 g0.24 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca15.5 mg9.00 mg1%
Iron, Fe3.03 mg1.76 mg17%
Magnesium, Mg82.6 mg48.0 mg20%
Phosphorus, P253 mg147 mg20%
Potassium, K282 mg164 mg6%
Sodium, Na13.8 mg8.00 mg1%
Zinc, Zn3.16 mg1.84 mg29%
Copper, Cu0.36 mg0.21 mg40%
Manganese, Mn1.77 mg1.03 mg77%
Selenium, Se54.9 µg31.9 µg100%
Vitamins (11)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin E (alpha-tocopherol)0.41 mg0.24 mg3%
Thiamin0.16 mg0.095 mg14%
Riboflavin0.052 mg0.030 mg4%
Niacin3.96 mg2.31 mg25%
Vitamin B-60.12 mg0.070 mg7%
Folate, total18.9 µg11.0 µg
Vitamin B-120 µg0 µg0%
Folic acid0 µg0 µg
Folate, food18.9 µg11.0 µg
Folate, DFE18.9 µg11.0 µg5%
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.088 g0.051 g
Threonine0.30 g0.17 g
Isoleucine0.38 g0.22 g
Leucine0.74 g0.43 g
Lysine0.28 g0.16 g
Methionine0.17 g0.097 g
Cystine0.21 g0.12 g
Phenylalanine0.52 g0.30 g
Tyrosine0.24 g0.14 g
Valine0.46 g0.27 g
Arginine0.46 g0.27 g
Histidine0.25 g0.15 g
Alanine0.36 g0.21 g
Aspartic acid0.54 g0.31 g
Glutamic acid3.23 g1.88 g
Glycine0.39 g0.23 g
Proline1.06 g0.62 g
Serine0.51 g0.29 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.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in wheat?

230 in 1 cup (172 g) of khorasan, cooked; 132 to 364 per 100 g across USDA's descriptions.

How much protein is in wheat?

10g in 1 cup; 5.7 g per 100 g.

How much sodium is in wheat?

15mg in 1 cup; 8 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov