Calorie Chart / Trimmings / Wheat
How Many Calories Are in Wheat?
Calculation of the nutritional value & Recommended Dietary Intake of wheat
For g and a calorie requirement of kcal
| Calories 140 kcal | Proteins 7.8 g | Lipids 1.6 g | Carbohydrates 40 g |
| 7% | 10% | 2% | 15% |
Health benefits of wheat
Wheat - 100g
Calories 70 kcal
Proteins 3.9 g
Lipids 0.8 g
Carbohydrates 20.1 g
Wheat is a very ancient cereal, first domesticated in the Fertile Crescent over 10,000 years ago. With only 70 kcal per 100 g, it is classified as a low-calorie grain. Talking about calories four times underlines that wheat calories remain modest compared with other staples, so it is often chosen when people want to control their daily calories while still getting long-lasting energy.
Nutritionally, wheat supplies complex carbohydrates that release energy slowly, helping to avoid the sudden calorie spikes associated with highly refined sugars. It delivers a useful amount of plant proteins and is naturally low in lipids, which again keeps the calories limited. Whole-grain wheat provides B-group vitamins (notably B1, B3, and B6), folate, magnesium, manganese, phosphorus, selenium, and iron. These micronutrients support nerve function, red-blood-cell production, and antioxidant defense. The fiber contained in the bran promotes satiety, another indirect aid to managing calories during the day.
Because wheat contains gluten, it is unsuitable for people with coeliac disease; however, for most active individuals, it offers a convenient way to top up glycogen stores without an excessive calorie load. Finally, the very fact that wheat calories are comparatively low makes it easy to slot into many traditional diets—from Mediterranean tabbouleh to Asian noodles—while still leaving room in the overall calorie budget for nutrient-dense fruits such as the apple or protein sources like chicken.
Tips for incorporating wheat into a balanced diet
To keep wheat calories in check while building balanced meals, prepare a wheat-berry salad with diced tomato, fresh cucumber, and a squeeze of lemon. A 120 g cooked portion stays low in calories but feels very filling thanks to fiber. Another idea is to swap white rice for boiled wheat kernels in a stir-fry with strips of salmon; you get extra omega-3 without pushing overall calories too high.
If you crave comfort food, try a lighter version of risotto by replacing arborio rice with soft wheat grains simmered in vegetable stock, finished with a spoon of cancoillotte; the creamy texture disguises the fact that the dish is still moderate in calories. Just like quinoa, cooked wheat also works cold in lunch boxes; mix it with diced avocado and bell pepper for a colorful bowl that supplies steady energy without calorie overload.
For athletes increasing their carbohydrate window before endurance events, you can blend cooked wheat into a smoothie along with a ripe banana and a spoon of honey. This keeps calories concentrated when you actually need them, proving that wheat calories are flexible: they can be either restrained or boosted depending on the serving size and accompaniments.
Frequently Asked Questions
- How many calories are in wheat?
- Wheat provides 70 kcal per 100 g.
- Is wheat a good choice for weight-loss diets?
- Yes. Because wheat calories are relatively low and its fiber increases satiety, moderate portions can help you stay within your daily calorie target while feeling full.
- Does wheat contain gluten?
- Yes, wheat is naturally rich in gluten. Those with coeliac disease or non-coeliac gluten sensitivity should opt for other low-calorie grains such as rice or buckwheat flour.
- Whole wheat vs. white flour: which has fewer calories?
- Whole wheat and white flour contain similar calories per weight, but whole wheat brings more fiber and micronutrients, so the calories are nutritionally denser.
- How can I cook wheat to keep calories down?
- Boil the grains in plenty of water, drain, then season with herbs instead of oil-based sauces. Mixing in steamed vegetables like broccoli or carrot bulks up volume without adding many calories.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
