Wheat, whole grain, per 100 g: 332 kcal, 9.6 g protein, 74.5 g carbohydrate, 13.1 g fibre, 2 g fat. Figures are the USDA reference values for “Wheat flour, whole-grain, soft wheat”.
At 100 g it reaches the EU threshold to be called a source of manganese, copper, phosphorus, niacin (b3). The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
High fibre13.1 g fibre per 100 gLow fat1.9 g fat per 100 gLow sugars1.0 g sugars per 100 gSodium-freeUnder 5 mg sodium per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 332 kcal | |
| Protein | 9.61 g | |
| Fat | 1.95 g | |
| of which saturates | 0.43 g | |
| of which monounsaturates | 0.283 g | |
| of which polyunsaturates | 1.17 g | |
| Carbohydrate | 74.5 g | |
| of which sugars | 1.02 g | |
| Fibre | 13.1 g | |
| Water | 12.4 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 33 mg | 4.13% |
| Iron | 3.71 mg | 26.5% |
| Magnesium | 117 mg | 31.2% |
| Phosphorus | 323 mg | 46.1% |
| Potassium | 394 mg | 19.7% |
| Sodium | 3 mg | |
| Zinc | 2.96 mg | 29.6% |
| Copper | 0.475 mg | 47.5% |
| Manganese | 3.4 mg | 170% |
| Selenium | 12.7 µg | 23.1% |
| Vitamins | ||
| Vitamin A | 0 µg | |
| Vitamin D | 0 µg | |
| Vitamin E | 0.53 mg | 4.42% |
| Vitamin K | 1.9 µg | 2.53% |
| Vitamin C | 0 mg | |
| Thiamine (B1) | 0.297 mg | 27% |
| Riboflavin (B2) | 0.188 mg | 13.4% |
| Niacin (B3) | 5.35 mg | 33.4% |
| Pantothenic acid (B5) | 1.01 mg | 16.8% |
| Vitamin B6 | 0.191 mg | 13.6% |
| Folate | 28 µg | 14% |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Manganese170% NRV per 100 g
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
High in Copper47.5% NRV per 100 g
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
High in Phosphorus46.1% NRV per 100 g
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
High in Niacin (B3)33.4% NRV per 100 g
- Niacin contributes to normal energy-yielding metabolism
- Niacin contributes to the maintenance of normal skin
High in Magnesium31.2% NRV per 100 g
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
Source of Zinc29.6% NRV per 100 g
- Zinc contributes to normal cognitive function
- Zinc contributes to the normal function of the immune system
Source of Thiamine (B1)27% NRV per 100 g
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
Source of Iron26.5% NRV per 100 g
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
Source of Selenium23.1% NRV per 100 g
- Selenium contributes to the normal function of the immune system
- Selenium contributes to the protection of cells from oxidative stress
Source of Potassium19.7% NRV per 100 g
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
Source of Pantothenic acid (B5)16.8% NRV per 100 g
- Pantothenic acid contributes to normal energy-yielding metabolism
- Pantothenic acid contributes to normal mental performance
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Wheat flour, whole-grain, soft wheat (FDC ID 168944). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.